Author: Nick Momrik

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

The Homestretch

My lats and chest are still sore from “Murph” but my legs weren’t sore at all from the 300 squats. Not really surprised with all of the squatting and squat holds I’ve been doing. Walked 18 holes of golf this morning for the first day of our golf season.

I had planned on getting the 3rd day of Smolov week 3 done today, but was debating it as the day went on. Finally decided to get it done so that I can go to SF for a class tomorrow morning. Went out to the garage around 6:30pm to do work. Squatting inside the squat rack has become a must with all of this volume.

Back Squats

  • 20×45#
  • 5×135#
  • 5×205#
  • 3×255#
  • 3×280#
  • 7x5x300#

Made it! Not even up to 70° today, but my shirt was soaked by the time I was done. I rested three minutes between the working sets. Did a 5:00 bottom squat hold leaning up against the jerk blocks right after. Glad I bucked up and knocked those squats out. Friday will be the final day!

Drag it Out

Little beat up and tired this morning. Headed to the gym before the 9am to pull a sled. Went 1.53 miles in 37:43 with 85# on the 25# sled. Did some of the couch stretch after. RunKeeper is not so good with that many turns in a relatively small area of the parking lot. I did 2 big laps in one direction and then 2 in the other direction. Did that 3 times for a total of 12 laps as a reference.

Smolov and golf tomorrow.

2014 Memorial Day “Murph”

My third year doing this with Survival Fitness. I was in the 9am heat.

Murph-2014-WOD

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

* Break up the 100-200-300 however you want.

Definitely no weight vest for me. I don’t need to make a 40 minute workout any harder than it is. 😉 I wanted to go out conservative on the first mile this year and I sure did that. It was about an 8:20, but allowed me to get right into the middle part of the workout. Instead of going with 20 rounds of 5-10-15, I decided to go 4-8-12 this year for 25 rounds. I always die on the push-ups and that seems to allow me to continue through them. Headed out the door for the 2nd mile at 31:17, so I need to run the same pace as my first mile to beat my time from last year of 39:41. Ended up running a 9 minute mile to finish at 40:17, but I’ll take it since I haven’t been doing a lot of conditioning and recently started working my upper body again.

2014-05-26-murph-9am-heat

Over 4 heats we had close to 70 people complete “Murph” today. Time for some grilling and beering!

Smolov for Breakfast

My knees are looking forward to the end of Smolov! Out in the garage around 9:30 by myself for week 3 day 2.

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 4x7x285#
  • 5×285#
  • 3×285#

Damnit! On the 5th rep in the last set I didn’t even attempt to bounce out. I went down into the squat and just sat there. Good thing I was inside the squat rack for an easy dismount. I stripped the weights, got the bar racked, reloaded it and did a set of 3 for an extra rep. Two more days to go and they look terrible.

I did a set of 20×40# DB pullovers after to stretch out my chest. All of the heavy breathing really works those muscles.

Showered up and headed to Survival Fitness for Sunday Fun Day.

10-20-30-20-10

  • Russian Twists x2 (30# KB)
  • Sit-ups
  • V-ups

Started to feel that burn at the top of the pyramid. Used to do ab circuits like this all the time at SF. Back squats are paying off in many ways because I was the first one done by a mile.

5 Rounds

  • 500m Run
  • 20 Burpees

Didn’t try to keep up with people who took off hot on the first lap. Figured I could reel them in over the workout by channeling my inner Rich Froning. I never stopped during any round of burpees and that was a difference maker. Controlled and steady. Running fell off in the last 2 rounds, but I haven’t been doing much cardio, so I’m ok with it. Finished at 19:59.

Pretending to be a Weightlifter

Walked 18 holes of golf yesterday for the first time this year. Legs needed a rest. Lifted with Alex at CrossFit Intuition today.

Did Crossover Symmetry Activation and some basic stretching to get loose.

Clean & Jerk

  • 3×75#
  • 3×95#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×215#
  • 1×225#
  • 3x1x235#
  • 1×245# Clean only

The 245# clean was easy, but when I dipped to go for the jerk nothing felt right and I didn’t even try to get under it; popped it off my shoulders and let it drop. Jerks were feeling pretty solid and Alex mentioned that my timing was a lot better than in the past.

Snatches

  • 3×75# Muscle Snatch
  • 3×95# Muscle Snatch
  • 2×95# Power Snatch
  • 2×115# Power Snatch
  • 2×135#
  • F+1×145#
  • 1×145#

Was not feeling the snatches today, so didn’t go far with them.

Back Squats

  • 5×45#
  • 5×155#
  • 3×205#
  • 3×245#
  • 4x9x270#

Last week of the Smolov base cycle. These sets of 9 are straight up cardio too!

Lower Body Beatdown

Legs, butt, and abs are a little sore from the squats. Chest still sore from a couple of days ago. Back to the 9am class this morning.

Warm-up

  • Crossover Symmetry Activation (at home)
  • Couch stretch
  • Bottom Squat Hold
  • Band Pulls
  • Leg Swings

Strength

Box Squats with ~30s rest between the 10 sets @ 55%. Speed reps!

  • 5×45#
  • 5×135#
  • 10x2x175#

Right at 50% for me, but I was ok with that since it let me keep up the speed and I squatted enough yesterday.

2014-05-22-sumo-deadlift-395Sumo Deadlifts

  • 5×135#
  • 5×225#
  • 2×305#
  • 2×345#
  • 2×375#
  • 2x2x395#

Felt better than I was expecting. Didn’t have any desire to go up to 90% though, especially based off my old PR.

Conditioning

“Nancy” – 5 Rounds

  • 400m Run
  • 15 OHS @ 95#

I’d only done this one with 85# before and it took me exactly 15 minutes. Wasn’t sure how it would go today since I haven’t done any OHS in 3 months. My goal was to finish every round of OHS unbroken, but I couldn’t keep it stable in the last round and lost the bar during my 12th rep. Took me 16:58 to finish. My legs have really been taking a beating lately.

Did CS Recovery when I got home.

Starting Over

2014-05-21-cfiI shouldn’t have spoken so soon yesterday, because as the day went on, my legs started to get sore from squatting Monday. Chest and shoulders are sore today.

Went over to Kevin’s new gym, CrossFit Intuition, to help him with some stuff, so figured I’d get in my first lifting session there.

Did a 5:00 squat hold and some very basic stretching to warm-up.

Muscle Snatches

  • 3×65#
  • 3×75#
  • 3×85#
  • 3×95#

Snatches

  • 2×95#
  • 2×115#
  • 2×125#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#

First time in about 3 months that I dropped into a squat with weight overhead. Felt solid and no issues with my shoulder. Only 15# shy of my max snatch, so I’ll take it! Concentrating on leg strength for over 2 months sure has paid off.

I was using the new Rogue 28MM Olympic Weightlifting Bar for the first time and it felt really good.

Things to work on:

  • Chest more upright in setup.
  • Don’t lead with the ass.
  • Keep feet planted during the pull.
  • Stop the early arm pull.
  • Don’t cave in knees during the pull.
  • Keep the bar closer.

Back Squats

  • 5×135#
  • 3×185#
  • 3×225#
  • 3×265#
  • 3×285#
  • 10x3x305#

Final day of the 2nd week of Smolov. Was supposed to be 310# but Kevin didn’t have any change plates at the gym yet. Good thing though, because I don’t think I would have made it all the way with that extra 5#. I nearly failed the final rep on the 10th set.

Did another 5:00 squat hold right after. Today is day 30! I’m glad my little squat hold challenge is over. I’ll post a recap in the next day or two.

WOD Drunk

Tough getting out of bed again this morning. Not sore from the squats at all though. Back to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • Arm Circles
  • 10 C2D Push-ups
  • Shoulder Stretching
  • Lying KB Hold (25#, ~45s each side)

Accessory

Speed Bench Press

  • 3×80#
  • 10x3x130#

Called for 8-10 sets of 3 @ 55%. Only about 30s rest between sets.

Shoulder Press

  • 10×70#
  • 5×115#
  • 2x5x120#
  • 2x5x125#

Had no idea where to start since I’m just getting back to pressing. Felt good so bumped up the weight a couple of times.

Conditioning

EMOM 24:00, rotating stations

  • Air Dyne (AD6) – 12 cal
  • Ring Dips – 12
  • Burpees – 12
  • GHD Sit-ups – 15
  • Row – 150m
  • Pull-ups – 8

I did my first set of GHD sit-ups touching the ground and then the rest going to parallel. First set of pull-ups were strict and then unbroken kipping sets for the rest. First time doing kipping pull-ups on the comeback and they felt pretty good.

This workout didn’t look very bad on the whiteboard, but I felt terrible after it was over. Haven’t felt like that in a really long time.

Did a 5:00 bottom squat hold right after and then CS Recovery at home.

The Froning & Foucher Show

Had a great time watching the Central East Regional. Rich Froning and Julie Foucher dominated the competition and Rich was sick! Those two are going to be the favorites heading into the 2014 CrossFit Games, especially beating such stacked fields in this region.

Foucher all alone during the chipper
Foucher all alone during the chipper

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Bottom Squat Hold
  • 45# Clean position work
  • 10×45# Shoulder Presses

Weightlifting

Clean & Jerks

  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 1×195#
  • 1×215#
  • 1×225#
  • 1×235#

I did power cleans for 95# and 115#. Was trying to pull the bar into my body on the cleans and it really helped them to feel fast and snappy. I don’t think I’ve ever done such an easy 235# clean. Jerks weren’t too bad. Almost no dip up through 175# again.

Strength

Back Squats

  • 5×135#
  • 5×205#
  • 3×255#
  • 7x5x290#

Day 3 of week 2 for Smolov squats. I squatted inside my Rogue rack for the first time. It was pretty odd for a few sets but got the feel for it. Those 7 sets were rough and got iffy on the low back. Fought for position throughout though and got everything done. I was really missing squats after 3 days off. Did a 5:00 squat hold after making up a protein shake.

Knees were a little weird from setting on bleacher and stands for 3 full days. I took Friday off from the squat hold challenge, but got them in on both Saturday and Sunday during the competitions. Only 2 more days to go after today!

Incline DB Bench Press

  • 20×25# DBs
  • 20×30#
  • 20×35#
  • 12×40#
  • 12×45#
  • 10×50#

Nice burn! Finished up with Crossover Symmetry Recovery. Missed out on it for a few days while staying in the hotel. I guess I could have figured out a way to rig it up in the fitness center.

Central Beast

Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.

Warm-up

  • 5:00 Bottom Squat Hold
  • CS Activation
  • 3 Rounds
    • 40 DU
    • 1:00 Bottom Squat Hold
  • 10×45# Shoulder Press

Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.

Jerks

Work to a Heavy Double.

  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2×215#

Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.

Back Squat

  • 5×135#
  • 5×205#
  • 3×235#
  • 3×255#
  • 5x7x275#

Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!

5:00 squat hold

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 3 Chin-ups (20# vest)

Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.

30-12-10-8-6

  • Seated Incline 2-arm DB Curls
  • Concentration Curls

Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.

30-12-10-8-6

  • Skull Crushers
  • 1-arm OH DB Tricep Extension

For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.

Finished with CS Recovery and a 6:00 squat hold.