Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

2 Mile Test

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder stretching
  • OHS – 6×45#, 6×75#, 6×95#

Conditioning

12-9-6

  • C2B Pull-ups
  • OHS (115#)

Over the course of the week I toyed around with different rep schemes before finally settling on this one. Worked out great. Was a solid little burner. I went 12, 5-4, and 3-3 on the C2B. They got really hard after the OHS. Fought to get every set of squats unbroken. Finished in 3:07.

Accessory

6:00 EMOM

  • 8 Weighted Step-ups (2×26# KB, 20″)

* Light enough to put all weight on foot that is on the box. Do not push off the ground with the other leg.

If I would have gone any heavier I think I would have been pushing off with my other leg. This allowed me to focus on working the one leg.

Run Every Day

2 Mile Run

We rarely ever do “longer” runs in CrossFit, so I figured I’d get in my run for the day and have everyone share in the fun. I started out a little too hot, but fell into a decent pace during the first mile. RunKeeper (log) said about 7:26. I started falling off in the 2nd mile, but tried to make up for it in the last 1/4 of a mile. Finished the 2 miles in about 15:18. I would have liked to be close to 14:30, but not too bad. Curious how different my time would have been if we ran first thing.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Changing up instead of 20/10s was much better. Allowed me to keep going throughout. Got 11 reps ever round for 88 total.

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

  • 3x40kg
  • 3x60kg
  • 3x80kg
  • 3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

  • 3x40kg
  • 2x60kg
  • 1x75kg
  • 1x80kg
  • 1x85kg
  • 1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

  • Buy-in: 8 Rounds (4 each)
    • 40′ OH Plate Carry (35-45-45-45#)
    • 40′ Run
  • Start Clock…
    • 4 Rounds
      • 16 HSPU
      • 16 Ring Dips
      • 16 Pull-ups
    • 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

Deliveries

In at 9am.

Warm-up

  • Bottom Squat Hold
  • Good Mornings (15#)
  • Side bends with bar (15#)
  • Twists with bar (15#)
  • Squats (15#)
  • 30s Squat Jumps (15#)

Strength

Deadlifts

  • 5×155#
  • 5×245#
  • 3×315#
  • 6:00 EMOM
    • 3×345#

Felt pretty good. I wore the belt during the EMOM.

Conditioning

  • Buy-in: 30 Wall Balls (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
    • American KBS (70#)
    • Burpees
  • Cash-out: 30 Wall Balls (20#, 10′)

Everything unbroken, even forced myself to keep going with the wall balls at the end. Wasn’t as bad as I thought it would be with the 70# KB for the swings. Finished in 10:30.

Midline

Tabata Plank Push-ups

Yuck!! Was sweating so much. Did like 12 in the first round, but then only ended up with 58 total. These get hard really fast.

Accessory

We were done with plenty of time so Kevin gave us a bonus of 300m Farmer’s Carry. I had a brilliant idea to try it with bumper plates. Grabbed the 35# ones. Holy shit was that brutal. I had to take so many breaks. Finished it all though. Wonder what my hands will feel like later today and the next couple of days.

Run Every Day

Went out at 7pm. Felt like I was running a 9:00/mile pace, but at 1/2 mile it was just over 8:00. Picked it up a little because it felt good. My pace is coming back much faster than I expected. Ran 1.75 miles in 13:51.

Got the new Nano 5 today and a pair of Relentless jeans too.

  

Weightlifting Without A Plan

Nothing really sore.

Run Every Day

Morning run before getting dressed or eating. Went 1.72 miles in 13:30 for a 7:52 pace. Felt pretty good for being so early.

Got to the gym for bench night before 6:30pm and warmed up with Crossover Symmetry Activation.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 2×230#
  • 2×245#
  • 2×250#
  • 2×252.5# (PR)
  • 2×255# (PR)

9th week of the 2nd cycle. Supposed to hit four doubles at 40-50# over the base number, which would be 245-255#. In my notes for the night I hoped to hit 260#. When 245# and 250# didn’t feel awesome, I went for the small jumps on the next two sets, not even realizing it still put me in the proper range for the four working sets. Now I don’t feel as disappointed as I did during the lifts. Stupid that I would have felt bad about 2 PR sets anyway. Almost wish I had tried my original plan though and stuck with 5# jumps each set.

What I really like about this bench program is the slow progression from week to week even though the rep counts keep rotating.

bench-progress

Quiet night at the gym and I didn’t really have any plan for weightlifting. Had written down C&J ? in my notes since I’d been working on snatches the last few weeks in preparation for the competition. After heavy bench, I decided to go with power cleans. How high could I go with triples? I’d never really tried.

Power Cleans

  • 3x20kg
  • 3x40kg
  • 3x60kg
  • 3x75kg
  • 3x90kg
  • 3x96kg
  • 3x100kg
  • 3x104kg
  • 3x107kg
  • 1x111kg
  • 1x114kg

I was happy with 107 kilos (~236#). Felt like I was getting slopping with the 2nd and 3rd reps so I did a couple of singles and it was 8pm. That hour of weightlifting went by really quick. I was taking my time between sets and enjoyed it.

I love the sound the bar makes when you drop it with reds on.

Heavy Singles

Made it in early before the 9am to squat since they switched to Monday in the Intuition programming for a while.

Back Squat

  • 20×45#
  • 5×135#
  • 5×225#
  • 3×265#
  • 2×295#
  • 1×315#
  • 6x1x335#

Set with 135# was done shoeless and it was quite an interesting feel. I did the 7 singles by the clock, every 2 minutes. Was harder than I expected. Haven’t done a bunch of heavy singles in quite some time.

Push Press

  • 10×45#
  • 4×95#
  • 4×115#
  • 4×135#

8:00 EMOM

  • 4 Push Press 155#
  • 10s OH Hold

DAMN! Started getting rough after round 3. Held for about 20 seconds on the last round.

Conditioning

2 Rounds

  • 30 Russian KBS (70#)
  • 30 Burpees
  • 30 Air Squats

Tried to keep a steady pace on the burpees. Finished in 6:56.

Midline

3 Rounds

  • 20 Russian Twists (53#)
  • 20 GHD Sit-ups

Didn’t go for time today, especially with the bigger sets of GHDs than I’m used to. Haven’t been doing enough of them lately so I substituted for AbMat sit-ups.

Run Every Day

Around 7pm I ran 3.1 miles in 27:53 for right at a 9 min/mile pace. Exactly one week left.

Feeling it a Bit

Tired from a late night at Greek Fest. Legs are fatigued and I’m sore in my upper back from the muscle cleans. Adjusted the Super Sunday workout because the Hero WOD that was planned would not have gone well. Didn’t do much to warm-up other than a bottom squat hold.

Front Squats

  • 10×45#
  • 5×135#
  • 3×185#
  • 6x3x215#

Light day from the Rippletoe program. Felt really good to squat. Focused on speed and driving up with my back.

Conditioning

5 Rounds

  • 20 Russian KBS (70#)
  • 25 Push-ups
  • 30 Air Squats

Wanted something that wasn’t brutal and we could keep moving. I purposely went kind of slow for the first 3 rounds, not wanting to kill myself today. I did my first 4 rounds of push-ups in 10-9-6 and then 10-6-5-4 in the final round with shorter rest. Busted ass in the last round and a half and flew those air squats. Took me 11:54. Considering it was over 5:00 when I finished round 2, that’s more push than I planned on giving today.

Accessory

8x

  • 20s L-sit
  • 30s Rest

Went pretty well today. Got tough in the last 2 rounds but I was keeping my knees high throughout.

2x

  • MAX HS Hold (facing wall)

I did a 2:40 (40s PR!) and a 1:30 with about 3 minutes of rest between.

Run Every Day

I was doing a bunch of yard work today and honestly almost forgot about getting in a run. If I can get up and run the morning of a competition I can run late on the day after. Too close to the end of the month to miss a day. Ran 2.68 miles in 27:40. Didn’t wear any headphones and was a nice night for a run.

2015 June GLBRT

I’ve been sleeping so good lately. Headed out at 7am simple for the sake of keeping the #RunEveryDayJune streak going. Went 1.1 miles in 11:37.

First Great Lakes Bay Regional Throwdown of the year started at 9am. Held at Next Level Fitness this time.

Event 1

8:00 (Simultaneously)

  • Row for distance
  • AMRAP DU

* One person at each thing at a time. Switch out any way you want.

I was on row duty first to get us off to a good start. Went for about 2:30 with 800 meters, got some rest and then jumped in on the dubs. We totaled 721 DU for 4th and 2,267 meters for 8th.

Event 2

10:00

  • Max snatch and C&J for men and women

* One person from each gender does one of the two lifts. Each team has 2 bars.

All 4 of us hit PRs! After 205# being a little shaky to stand up with due to whatever is causing my OHS issue, I fucked the shit out of the bar with 215# and actually power snatched it! That’s 20# more than I’ve ever even attempted to power snatch and a 5# snatch PR. We totaled 740# for 6th place.

Event 3

  • 1:00 AMRAP Muscle-ups (x3 points) – Member A
  • 1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
  • 8:00 AMRAP
    • 15 Pull-ups
    • 15 Power cleans (115/80#)
    • 15 HSPU
    • 15 Front Squats (115/80#)
  • 1:00 AMRAP Pistols – Member C
  • 1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

* Each team member does a 1:00 AMRAP of something and everyone shares the work of the 8:00 AMRAP.

Muscle-ups for me. Nice to get my part out of the way first thing. I went 4-3-3-2 for 12. Same as I got in practice. Their rings were like fucking sand paper! We had 381 “points” with the MU being tripled, which was 8th in the event. I didn’t do any pull-ups and HSPU were much harder than in practice.

When I watched this video I cringed at my lockouts as the minute progressed. Then I went frame-by-frame in Quicktime and I actually hit lockout in every rep, even the final one. Just hard to catch at speed and with my weird double-jointed elbows. I need to work on making the lockouts better though and keep my damn feet and legs together for more power.

Not too long after the event I was blacking out and my hands were all tingly for quite some time. Lucky I had some medical professionals on our teams to help me out and carb me up. Recovered for the final though.

Event 4

  • 25-15-10
    • Deadlifts – Men (205#)
    • Thrusters – Women (55#)
  • 10-15-25
    • Thrusters – Men (75#)
    • Deadlifts – Women (145#)

* EMOM 4 synchronized burpees. One person working at a time. The men do 25 deadlifts (split up any way), then the women do 25 thrusters, then 15s and 10s, before changing weights and swapping movements.

I did the 25 and 10 deadlifts, then the 15 thrusters and the final 4 thrusters after Bryan got interrupted by burpees. The burpees were just an annoying forced break. They were easy. We finished in 6:53, which was 6th place.

The points were so close that we actually dropped from 5th to 7th out of 22 teams after that! Only 7 points out of 4th place though. It was by far the most fun GLBRT I’ve participated in.

Here are the final results with a link to the spreadsheet I whipped up since they didn’t do any sorting of the data. If nothing else, we were consistent. Just needed a higher finisher in one of the full point workouts.

results-GLBRT-june-2015