Nick Momrik

Back To It

Worked on the garage all weekend with my Dad. It’s a long day standing on the concrete for so long. I did do a round of back stretches last night though. Back to the grind today after 2 weeks away from CFi classes. Looking forward to it. I got up and had my coffee at the squat rack instead of sitting down for a half hour. Warmed up with 3:00 on the Air Dyne (1.24km) and then got right to it.

Back Squats

20×45#
10×135#
10×145#
10×155#
10×165#
10×175#
10×185#

I haven’t had a bar on my back in over 2 months, trying to rest the right quad. Wanted to keep it light but get in some volume. I don’t plan to get too heavy for a few weeks and see how it all feels.

Went to the 9am class. After taking a break from creatine for the last couple of weeks, I mixed it in my workout drink again today.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Pass-thrus

Strength

Shoulder Press

10×45#
7×75#
7×95#
7×105#
3x7x115#
7×120#

Conditioning

2:00 AMRAP
- Jump Squats
Rest 1:00
8:00 AMRAP
- 6 Push-ups
- 8 Sit-ups
- 10 MB Cleans (20#)

I did 63 jump squats at a pretty decent pace. Then I got 7 rounds plus 6 push-ups. Everything unbroken but the cleans got slow because it was such a burn in the legs.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Superman Hold
10s Rest

Was sweating more than during the AMRAP. Can’t remember ever doing a superman hold; those are tough!

It felt good to be back at it. Knocked out Crossover Symmetry Iron Scap before I left the gym. Will do some back stretches tonight.

Short Yoga

Crossover Symmetry Activation
P90X YogaX
Crossover Symmetry Plyometric

Had to cut it down to the first 30 minutes, when the first break comes up. Not a lot of time today.

Back and Forth

Still feeling those plyo lunges in my buttocks. Out in the garage at noon. Started with Crossover Symmetry Activation.

Warm-up

1,500m Ski Erg – 6:52.4

Conditioning

Buy-in: 150 Walking Lunges
3 Rounds
- 50 Lateral Bar Hops
- 25 GHD Sit-ups
- 25 Back Extensions
Cash-out: 150 Walking Lunges

Was hoping to do this down my street but it was raining out, so I was limited to the garage. Was able to do 5 steps each way. Only stepped through into the next lunge on the 30 at the end, but all were unbroken other than stopping to grab my hoodie after 15 reps in the cash-out. I did the 2nd and 3rd rounds of GHDs as 15-10 and the second round of back extensions the same. I tripped in my first 10 bar hops because my legs felt like jello from the lunges. Took me 21:17 to finish.

Did 10 minutes on the Air Dyne (AD2) to help flush out the legs after all of those lunges and went 4.26km. Did Crossover Symmetry Iron Scap too. Will do a set of back stretches tonight.

All the Rowing

My ass is sore from those jumping lunges yesterday.

Finally got around to cleaning up the Thruster Attack Program and publishing it over on my main blog. Enjoy!

Headed over to CFi early today so that Kevin and I could get in our bench pressing before the 4:30 class and I could get in a rowing workout before classes, which were using the rowers today. Did Crossover Symmetry Activation and then dove right in.

Row

1,000m moderate pace
2:00 rest
8 x 200m hard, 20s rest b/t reps
800m moderate pace
2:00 rest
6 x 200m hard, 20s rest b/t reps
600m moderate pace
2:00 rest
4 x 200m hard, 20s rest b/t reps
400m moderate pace
2:00 rest
2 x 200m hard, 20s rest b/t reps
200m moderate pace

* Hard pace = your 2000m PR pace plus 0-5sec/500m
* Moderate pace = your 2000m PR pace plus 10-12sec/500m

This one comes from Chris Hinshaw as usual. I’d like to the post, but the URL isn’t working so you’ll have to trust me. My paces were 1:45-1:50 hard and 1:55-1:57 moderate.

I was expecting this to get bad, but it wasn’t bad at all. No issue at all holding the paces. Finished in 41:03. Sure didn’t feel like I rowed 7,000 meters. I really like these type of workouts.

No B.S. Bench Press

10×45#
5×95#
5×135#
4×185#
4×205#
3x4x225#

Felt a lot better than the session last week. One more week in the program before testing a max.

Reverse Hypers

12×210#
12×260#
12×280#
12×300#
12×320#

Pretty soon I’ll be putting my back squat weight on there. Though I haven’t squatted in about 2 months so this could very well be my max squat now.

I did Crossover Symmetry Recovery before leaving. Will hit a round of back stretches tonight.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

Crossover Symmetry Activation
5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

45s Hollow Hold
10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

10 V-ups
15 Band Pulls (quick, red)
20 Plyo Lunges
25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Championship Monday

My upper back was feeling tight last night. Seems fine today though. Got a solid night of sleep after not sleeping so great for a couple of days when I stayed up late in Rogers City.

Crossover Symmetry Activation
P90X YogaX
Crossover Symmetry Plyometrics

Will do some back stretches tonight too.

GO DUKE!

A Dozen Planks

Came home from up north this afternoon. I did a round of back stretches this morning. Headed out to the garage before 5.

Warm-up

Crossover Symmetry Activation
5:00 Air Dyne (AD2) – 2.4km

Midline

E2M 24:00

1:00 Plank
10 Back Extensions

I did the first 8 planks on elbows and the last 4 on my hands. Had about 30 seconds of rest each time through.

Conditioning

2 Sets

6 Rounds
- 30s Ski Erg
- 30s Rest
3:00 Rest (did rest 3:30 total after the 6th)

I did 3 sets of this back in August, but I guess I didn’t rest the extra 30 seconds between sets. My best interval back then was 140 meters with a 138 as well, but the other 16 were all 137 and below. Today I was over 140 for all twelve by going 143-143-142-141-142-142 and 142-142-141-141-143-143. That took a lot out of me.

I cooled off with 5 more minutes on the Air Dyne, but really slow, only going 1.93km. Then I did Crossover Symmetry Iron Scap and will do another round of back stretches tonight. I’m already noticing a pretty big difference in my hamstrings after about 2 weeks now. Most of the time I do it while watching TV so it doesn’t even take my time away from anything else.

24 Second PR

Up at my parent’s place for the weekend. Planned to use the treadmill but it wouldn’t start moving.

8:00 Air Dyne
5 Rounds
- 20 Plyo Lunges
- 20 Push-ups
8:00 Air Dyne

Held about 70rpm to start. Went unbroken on the lunges and all sets of 10 push-ups. Started with 70rpm again and then pushed it for the last 4 minutes. Took a total of 21:12.

Did a series of back stretches and then felt like I should do more push-ups.

50 HR Push-ups

Never stopped though I did slow down a lot, with slight pauses at the top and bottom of the last 25 reps. Finished in 1:52 for a 24 second PR with fatigued muscles!

Did another round of back stretches in between the Final Four games.

Taxing

yoga-block Took the day off work so I could get my taxes done and head up north for the weekend.

Crossover Symmetry Activation
P90X YogaX
Crossover Symmetry Plyometrics

The yoga was already easier the second time around. Might do a round of back stretches later tonight.

Final 2015 CrossFit Games Open Numbers

The score validation deadline passed last night, so final rankings are in. I’m the 13,195th man alive! 😎 There were 141,884 men who submitted at least one score, putting me in the top 9.3%. Easily beats my goal of top 14%. My placing is higher than 2014 and there were more participants this year. I guess you can say I’m fitter.

I’m really happy overall with my performance in the workouts. 15.2 was a disappointment since it was worse than my score in 14.2, but the other scores made up for it. I’m excited to try 15.1 and 15.3 again in the next few months because there are some things I’d do different.

Now I’m enjoying not having the pressure of the Open workout each week and just going with the flow. Putting a lot of effort into rehabbing these injuries.

first-run-2015-shoes Another decent day temperature wise, so I decided to go out for a run. Did Crossover Symmetry Activation first though.

1.5 Mile Run (15:28)
125 Walking Lunges (4:40)
0.45 Mile Run (5:43)
125 Walking Lunges (4:34)
1.37 Mile Run (16:22)

The entire thing was a total of 3.51 miles and took 45:47. The times and distances above are estimates I pulled out of the RunKeeper log, which I kept running as just one workout. I had planned to put in some walking lunges but didn’t know how many until I got into it. I came back to feet together on every step instead of stepping through into the next lunge. Was a little slower per step, but allowed me to do each set unbroken compared to yesterday where I had to take a lot of short breaks. Felt great to be outside!

When I got home I did a little core work.

4 Rounds

30s Hollow Rocks
30s Rest

Then a round of Crossover Symmetry Iron Scap. I’ll do some back stretching tonight.