Nick Momrik

Saturday Double

In for the 10am. First weekend class in over a month, but it’s still testing week.

Warm-up

All kinds of leg stuff to get ready for sprints. Ran a couple of laps and did some warm-up sprints building up speed.

40 Yard Dash

I got exactly 5.03 seconds all three times. The chances of that happening with a hand stopwatch are crazy. Felt like I was getting faster each run, but I guess not.

30 Yard Shuttle (5-10-10-5)

There are 3 cones set 5 yards apart. Start at the middle cone and go either direction to begin. then to the far cone, back to the other far cone, and finish in the middle. It was tough sliding all over on the payment. I got a 7.22 and a 7.00 for fastest of the day.

Wall Balls

Next up was supposed to be “Karen” and I didn’t even think about the shoulder before we started. Wish it would have though. I did 25, rested for an 8 count, and then half way into the next set of 25 I started to feel it. Called it quits after 50 reps. Took me about 1:45 so I was on a pretty good pace if I could keep it up. I don’t like quitting!

5:00 Air Dyne (AD6)

This was supposed to be the original test today but Matt changed it up since there are only 3 machines. Figured I might as well do it to get some leg burn since I skipped out on 100 wall ball reps. I really had no idea how to pace it. Got 92 calories. Could probably start faster.

MAX Vertical Jump

I got 27″ standing and 29″ with a drop step. Still got the hops! I was able to touch the 10’6″ mark with the drop step.

Worked out in the garage around 4. Kevin bailed on me for lifting so I trained solo. Felt good to open up the garage door for the session.

Back Squats

10×45#
7×135#
7×205#
7×225#
7×245#
7×265#
7×285#

Figured I would try something different. Not too long ago I did sets of 10 starting at 205 and went up by 10# each set. Seven is a fun number. Started to get tough at the end of 265# and definitely had to take more breaths between reps with 285#.

Skill Work

20:00 EMOM

Odds: 40 DU
Evens: 15 GHD Sit-ups (to parallel)

I did the last 6 rounds of dubs unbroken which felt good since I was getting fatigued and they held up. That’s 40% of my 1,000 double unders for week 2 already done.

I think I might take a rest day tomorrow, since it’s been 8 in a row now.

Test Friday

Had thought about taking a rest day since I’ve been working out since Saturday. Not really feeling beat up though, so why not.

Warm-up

Air Squats
Zombie Kicks
Leg Swings
Sprawls

Deadlift

Supposed to be a 1RM test, but my back isn’t ready for that yet. Need to build it back up yet.

10×135#
5×225#
5×315#
5×375#
3×405#
1×435#
Fx455#

Last time I tweaked the back it was trying to do 5 with 375#, but dropping each rep. Doing it unbroken wasn’t a problem today and then the triple with 405# felt good too. I could feel my back starting to pull a little with 455# so I called it quits there. No point in risking injury.

MAX Pistols in 1:30

Really started to feel the burn half way through. Managed 42 reps.

2,000m Row

Was holding a good PR pace until 500 or 600m left. Then it started to get rough. Ended up with a 7:11.1 for a 2.7 second PR.

I was sick of looking out at nice weather all day, so I went back to the gym at 5 for open gym. I also had a pair of the Reebok CrossFit Sprint TR shoes delivered this afternoon, so had to try them out.

300 DU

Only took me 4:25 today. I knew the 6+ was a fluke the other day. That’s over 1,100 dubs since Saturday. Mission accomplished on getting at least 1,000.

Sled Drag

Loaded 135# of plates on to the 35# sled. Did 5 big laps around the parking lot, which came out to 0.57 miles in 14:04 according to RunKeeper.

Short Test Thursday

Back to the 9am class today. It just has a different vibe. I like working out in the mornings.

Warm-up

4 Rounds

15s Air Squats
15s Zombie Kicks
15s Mountain Climbers
15s Arm Circles

Snatch Positions

I worked on the positions of setup, an inch off the floor, above the knee, and pockets (power) with the 3-position snatch deadlifts. Did several reps along with holds at each position with each weight. Used lifting straps too. Went 45-95-135-165-185-195-215.

MAX Unbroken DU (3:00)

I screwed up after 29 took a break, calmed myself down and then went crazy! Was feeling a little fatigued when I got in the 60-70 range, but got a second wind somehow and fell into a better rhythm. Blew past 100 reps (my old PR) and ended up with 139. BOOM!! Got an instant headache after that. There was probably a minute or so left on the clock but there was no I was beating that.

Conditioning

21-15-9

Front Squats (95#)
Burpees

Broke up the set of 15 front squats into 8-7, did everything else unbroken, and pushed hard through the 9 burpees. Took me 4:26.

Test Wednesday

Third day of test week. I went to the 5pm for a change today to workout with Brent and a different crew.

Warm-up

Air Squats
Star Jumps
Arm Circles
Zombie Kicks

1RM Front Squat

10×45#
5×135#
3×185#
2×225#
1×265#
1×285#
1×305#
Fx320#

Damn! Wish I had done 315#. Got stuck not far above parallel and had to dump it. 305# was no problem.

MAX 45# Barbell Curls in 1:30

It was ring dips, but all of other stuff from this week has aggravated the shoulder a bit. Managed to get either 36 or 39, so I guess I’ll say 36.

MAX V-ups in 2:00

We were also supposed to start with a max effort set. I did 27 to start and 50 total. Hips just shot by the end. Couldn’t even lift my legs.

1,000m Row

I rowed 3:25.3 in February, so was shooting for close to 3:20. My goal was to keep my pace at 1:40-1:42 until the last 100-150m and then give it everything left. I managed to hold that until I got inside 400m to go and then it was a battle. Ended up with a 3:21.7, so almost a 4 second PR. We were absolutely destroyed after that.

Test Tuesday

My low back has never been so sore. Has to mostly be from the deadlifts on Sunday, but I don’t think the middle portion of that back squat PR yesterday helped either.

Warm-up

Foam-rolled my back
Rocket Ships
Arm Circles
Zombie Kicks

Cleans

45# Positions
115#
155#
185#
205#
225# (Switched to power cleans)
235#
245# (PR)

I haven’t worked on my cleans since the pretzel incident so I’m not mentally ready to go chasing a full clean PR, but the 245# power clean felt good. My feet didn’t even have to go super wide to receive it, which often happens with a heavy power clean. Wasn’t expecting that lift going into today.

2:00 of Pendlay Rows

I did 29×135#. The test was for muscle-ups but I can’t do those with my shoulder.

2 Mile Run

I was really hoping to be somewhere close to 14:00, which is lofty goal for a first run of the year and carrying this much weight on my frame. I ran 15:58. Yuck!

MAX Broad Jump

We got 3 attempts. I went 108.5″ and then got 115.75″ on the next two.

Test Week

We’re doing a shit ton of tests this week. I’m already sore from getting back after it the last couple of days.

Warm-up

High Knees
Butt Kicks
Jumping Jacks
Shoulder Stretching
Bottom Squat Hold

Back Squat 1RM

10×45#
5×135#
3×205#
2×275#
1×295#
1×315#
1×335#
1×350# (PR)

Yeah!! Smoked 335# so much easier than I did on Saturday.

Strict press was up next, but I took extra time with my squatting since I can’t do anything overhead. 25 minutes is not enough time to max out in 2 lifts.

MAX Ring Rows in 1:30

Can’t do C2B pull-ups, so I did ring rows instead. Got 26. I still suck at these.

MAX HR Push-ups in 1:30

Did 39 of them. I should start hammering a lot of HR push-ups each week to help with chest size and tricep strength.

500m Row

My PR was a 1:34.4 so I tried to keep around a 1:35 or less early on, then started to kick it in with 150m left. Pulled off a 1:32.2 for a PR by over 2 seconds. Keeps getting better, but after that one I know I can go harder out of the gate next time.

Conditioning

Supposed to be a 1/2 “Cindy” but no pull-ups for me.

10:00 AMRAP

5 Pendlay Rows (95#)
10 C2D Push-ups
15 Air Squats

I did 9 rounds plus 5 rows, 10 push-ups, and 4 squats.

My weight is up to the heaviest I’ve ever been, at 202.5# this morning. Starting a body fat challenge today and I measured at 15.4% on the device at the gym. I think I have a bit of an unfair advantage after gaining 8# in a week on vacation. I’ll be able to drop back to 195# in less than 2 weeks.

Back Felt Good with Deadlifts

Went over to Survival Fitness Bay City for open gym at 4. Legs are sore from getting back into squatting.

Warm-up

Bottom Squat Holds
3×20 Band Pulls (red)
Various stretching

3 Position Snatch Deadlifts

Did some reps with 65#, 95#, 135#, and 185#. Getting better with the positions. If I keep at it, hopefully it’ll be automatic when I can get back to the lifts.

Strength

Deadlifts

5×185#
5×225#
5×275#
5×315#
5×335#
5×365#
E2M 10:00 – 3×365#

Felt good. No issues with my back.

Front Squats

5×135#
5:00 EMOM – 5×185#

Might as well call it a metcon! I was out of breath and had a nice sweat worked up.

Conditioning

4 Rounds

400m Run
15 Burpee Box Jumps (24″)

I really need to work on some running intervals. First run felt good, but when my heart rate shoots up I just can’t hold a pace. Was able to speed through the last round of burpee box jumps at a good pace though. Finished in 14:25.

I walked 400m to cool down and took a few more minutes of rest.

300 DU – Took me 6:13! Not very good.

Back (Squatting) in The Saddle

Was looking forward to hitting a workout today. The rest in Costa Rica felt great, especially with a couple of massages. Kevin came over and squatted with me in the garage around 5 and then I did some conditioning.

Warm-up

Bottom Squat Holds
Stretching
10 Good Mornings (45#)

Back Squats

10×45#
5×135#
5×185#
3×225#
2×255#
1×285#
1×305#
1×320#
1×335#
5×255#
5×275#

Was thinking about trying to hit a PR today, but the pop just wasting there after not really firing the muscles in a week. The 335# was rough and only 5# shy of matching my PR, so maybe I’ll give it a go in a week.

Conditioning

10:00 AMRAP

50 DU
10 GHD Sit-ups (to parallel)

Knocked out the first round in under a minute, even with a trip after 1 DU, but did the next 49 unbroken. Started to struggle with the dubs in the middle rounds, but got myself to relax and slow down, then they flowed much smoother in the last few minutes. Finished exactly 7 rounds.

I rested 5 minutes or so.

10:00 Air Dyne (AD2) @ 80%

I felt like 70-75 rpm (I was steadily holding a 72 when the RPMs came around on the screen) was a good spot to be, but according to the 265 calories I racked up, it was about 75% of my PR for ten minutes. Worked up a good sweat though.

2014 CrossFit Games Open Results

14.5 still gives me nightmares. I’ve never dreaded a workout as much as I did going into that one.

When all is said and done I finished 13,737/80,281 for top 17.1% of men worldwide. That’s an improvement over 9,251/46,227 (20%) in 2013 and 16,389/22,174 (73.9%) in 2012. Since I haven’t been able to train shoulders in over a month, was recovering from some low back (disc) issues for the first few weeks of the Open, and was sick for 14.1, I couldn’t be happier. With the injuries, I set my goal to beat the top 20% finish of 2013 and I did that with room to spare.

This year’s Open was the toughest of the 3 by far and there were almost 4 times as many men as when I first competed in 2012. I’m stronger and more fit than I’ve even been in my life.

I had a great week of rest and relaxation in Costa Rica, but can’t wait to hit it today and get back after it. Plan to keep resting the shoulder though until it’s fully healed.

Costa Rica Tuesday

Went for a long walk on the beach yesterday afternoon, but that’s about it the last two days. Weather us beautiful here!

Was up early this morning and went for a 30 minute run of about 2.5 miles. Really hilly in this area.

After a post-lunch nap I hit the fitness center. Did 30:00 of bike hill intervals with a 5:00 cool down. I also did 5 rounds of 1:00 plank with 1:00 rest between. Need to do long planks more often because 30 seconds ain’t shit; the benefits come after you start shaking.