Nick Momrik

After a 2 Month Hiatus

My legs are sore from the 2 days in a row of front squats and my low back is real spicy from a combination of things yesterday. Brent convinced me to do the 10am class today with him. I haven’t been to a class at Survival Fitness in 2 months!

Warm-up

10 Rounds of Tabata Choice

Partner WOD

1 person working at a time

100 C&J (115#)
100 DU
100 Back Squats (115#)
100 Burpees
100 Hang Power Cleans (115#)
200 Bulgarian Split Squats (100 each leg)

Record time, rest 5:00, and continue to bonus rounds.

1:00 MAX HSPU
1:00 MAX Deadlifts (115#)

Rest 1:00

1:00 MAX C2B Pull-ups
1:00 MAX Bench Dips

For each rep completed in the bonus rounds, subtract a second from the recorded time.

We finished the 100s in 33:18. I did 18 HSPU, Brent did 46 deadlifts, I did 19 C2B, and Brent did 51 dips, so our score time would be 31:04. I like these partner workouts with the rest because it turns them into intervals and you push hard for each other. My wind held up pretty good, so my training must be working at keeping my conditioning at an acceptable level.

Steaming

Went out to the garage around noon to blow off some steam. The windows actually got steamy in there too after having the gas heater on for about a half hour. I had to turn it off it was getting so warm. Not bad considering it’s 36 degrees (feels like 27) outside.

Warm-up

Did about 200 DU in various sets.

OLY

3 Position Halting Snatch Deadlifts

2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#

Snatches

3 @ 95#
3 @ 115#
3 @ 135#
2 @ 155#
1 @ 165#
1 @ 175#
F @ 185#
1 @ 185#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#

I’ll get it eventually!

Pause Front Squats

* 2 second pause in the hole

3 @ 135#
3 @ 165#
2 @ 185#
2 @ 205#
2 @ 215# (might have done this set twice)
2 @ 225#
1 @ 235#
1 @ 245#
1 @ 255#
1 @ 265#
1 @ 275#
F @ 285#

Haven’t done a squat pause since this past winter in Phoenix. Felt pretty good, even after front squatting yesterday.

OH Mobility

I’ve wanted to start playing with some things to improve my OH position. As evidenced by my snatch attempts I’m having a hard time receiving the bar in a stable position.

5 @ 45# Bar w/ hand completely on knurling of the Operator bar
2 x 5 @ 45# Bar w/ 2 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ 3 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ hand completely on smooth part of the Operator bar

Haha, I fell over at my first attempt with 2 fingers on the smooth part of the bar.

Could feel the bar coming forward in pretty much every rep when I descended into the squats, but fought to keep it back. These are going to be a big help I think.

Decided to go in to open gym at 5:15pm since I told a few people I’d be there.

Did a few clean position drills with Alex as a warm-up since I didn’t really know what I wanted to do. I’ve been talking about doing deadlifts for the last couple of weeks since I haven’t done any heavy ones since my 515# pull.

Deadlifts

5 @ 135#
5 @ 225#
5 @ 315#
5 @ 385#
5 @ 435#
EMOM 5:00 – 3 @ 365#

Back was already a little fried from the garage session, but felt pretty good about the work.

Conditioning

2,000m Row

I did a 7:23 in May, so was aiming to keep a sub 1:50/500m pace. Set a new PR by 10 seconds with a 7:13! I was doing a shit ton more conditioning back in the summer too. I think the extra leg strength and power was a big help because I highly doubt my lungs are better now.

The date on the rower is obviously wrong. 🙂 Felt good coming out of the gate, but started falling off the pace. I actually think I was having more of a power problem them I was breathing in that 3rd 500m. Should have tried to push harder in the last 200m instead of just the last 100m.

I grabbed a couple of KB just to try double-arm OHS. Did 10#, 15#, and 20#. Wasn’t too bad, but could still feel the arms floating forward. I wouldn’t be able to hold a heavier weight in place at the bottom of the squat. Work in progress…

Curls for Girls

Got a massage yesterday and rested. Wasn’t feeling that great early in the week so figured I’d take a step back.

Went in around 11am today and did some stuff with Matt.

Warm-up

2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

3 @ 105#
3 @ 115#
3 @ 125#

Barbell Complex

2 Hang Power Cleans
2 Front Squats
2 Push Jerks

Originally was going to do 5 sets, but added two more: 135-145-155-165-175-185-195 Worked up a good sweat.

Strength

Did a quick set of 5 front squats with 225# since the legs got pretty warmed up with the complex.

A) Front squat: 4 x 4 @ 255-255-245-245, 1 x 15 @ 155, immediately to
B) 4 x 6 jumping back squat with bar (45#) from ATG, rest as needed

How this works is you do a set of front squats and then immediately do the jumping back squats. Since there are 5 different sets of front squats, you start and end with them. I rested about 2:30 before starting the next set of front squats.

EMOM 14:00

Odds: 12 DB Bench Press (45# DBs)
Evens: 10 Barbell Curls (45#)

My biceps are weak!

After a few hours I headed out to the garage.

Conditioning

5 Rounds NFT, but keep moving

1:00 Air Dyne (AD2)
10 GHD Sit-ups

Racked up 234 calories on the AD.

Bomb Squad Not Necessary

Had no explosiveness at all today. Felt really slow.

Was in at 10am with Matt.

Warm-up

2:00 Air Dyne
DU for sets of 59 and 30 (w/ untied shoes)

Snatch

75# Positions
95# Positions
3 @ 115#
3 @ 135#
2 @ 155#
F-1 @ 165#
1 @ 165#
1 @ 170#
1 @ 170#
1 @ 160# (left side had 5# more than the right!)
F @ 165#
F-1 @ 145#
1 @ 150#
1 @ 155#

As you can see I was all over the place today. Felt slow and weak. Here are the two lifts at 170#…

Push Press

5 @ 95#
5 @ 135#
5 @ 155#
5 @ 175#
5 @ 190#

Fun!

Matt and I played two games of Rowling. The first game doing 100m for each frame and then 200m per frame in the second game. We really caught the hang of it in the 2nd game and were getting all 0s and 1s after the first few frames. So we each rowed over 3000m and got in a little recovery conditioning.

Cleaning up My Plate

In at 10am with Matt. Have a headache today. Cleaning up my eating starting today and trying to get back down to 195# by December.

Warm-up

1,000m Row

OLY

3 Position Halting Clean Deadlifts

2 x 3 @ 115#
2 x 3 @ 145#
3 @ 165#

High Hang Power Cleans w/o dip

3 x 2 @ 135#
2 @ 145#
2 @ 165#

Power Cleans

2 x 2 @ 165#
2 x 2 @ 185#
2 @ 205#

Strength

Back Squats

5 @ 135#
5 @ 225#
5 @ 255#
5 @ 285#
5 @ 305#

That’s a 10# PR for my 5 rep squat. Last rep was a struggle.

5 Sets NFT

5 Snatch Presses in a squat hold (45-65-70-75-80#)
20 Sit-ups

Conditioning

E2M 20:00

30s Row

So basically 10x :30/:90. After hitting the start on each interval I tried to keep a 1:25 pace. Was able to stay pretty consistent throughout.

Sluggish Sunday

I hit up Survival Fitness at 5pm for 2 hours of open gym. Needed to get back at it.

Warm-up

3:00 Air Dyne

OLY

Snatch Work

45# Position Drills
2 x 3 @ 95# Power Snatch
3 @ 115# Power Snatch
3 x 3 @ 115# 3-Position Halting Snatch Deadlift
2 x 3 @ 135# 3-Position Halting Snatch Deadlift
3 x 3 @ 75# High Hang Power Snatch w/ no dip
2 x 3 @ 85# High Hang Power Snatch w/ no dip

I was getting light-headed from the 95# power snatch triples, so decided right there not to push things and try to go heavy. Probably a good idea anyway after being away from the lifts for a week. Felt pretty good hitting the power position on the halting deadlifts.

Split Jerks

2 @ 160#
2 @ 185#
2 x 1 @ 200#
1 @ 210#
1 @ 225#
1 @ 255# (PR)
F @ 260#

I didn’t have plans to jerk, but Alex was doing them, so I jumped in with him. I haven’t tried to go heavy in a really long time. After 225# felt good I decided to go for a PR. Had a little press out on the left arm. Didn’t drop under 260# enough and my arms were bent so didn’t have it locked out.

Misc

3 Sets NFT

5/5 KB OHS (53# KB)

Really need to hammer the mobility to make these easier and I think it’ll help my snatches a lot.

3 Rounds NFT (Back to back, but rest some between rounds)

15 Pull-ups
15 Wall Balls (10′, 20# MB)

Lost my rhythm on the pull-ups in the 2nd round but didn’t come off the bar, so was able to get all 3 rounds done without breaking up the pull-ups.

Even though I didn’t feel that great, turned out to be a pretty good training session. Solid position work on the snatches and a split jerk PR.

Vinyasa Yoga

Did about 90 minutes of yoga this morning at Hix House Island in Vieques, Puerto Rico.

Very Welcoming at CrossFit Swell

I was back at CrossFit Swell in Dorado, Puerto Rico at 7:30 this morning. We are switching over to another island for the rest of the week so it was my last chance to hit the box. Maybe I’ll go for a run or something on Thursday and/or Friday.

Warm-up

Tabata Mash-up (3 Rounds)
- Jumping Jacks
- Dips on Ground
- Chest to Deck Push-ups
20 PVC Pass-thrus
10 PVC Reverse Grip Pass-thrus
Arm Swings & Pot Stirrers
Wrist Stretch on Ground

WOD

Run 200m
30 Ring Dips
30 Burpees
Run 400m
20 Ring Dips
20 Burpees
Run 800 m
10 Ring Dips
10 Burpees

Finished in 16:28. Soaked in sweat again. I did all of the burpees unbroken, and mostly sets of 4 or 5 on the ring dips.

Since class was broken into two groups to do the WOD, I jumped on a rack after the workout to get in some strength work.

Shoulder Presses

10 @ 45#
5 @ 95#
5 @ 105#
5 @ 115#
5 @ 125#

It has been great visiting a box in another country. Awesome people. Wouldn’t even take any money for a drop-in from me and told me multiple times “this is your house.”

CrossFit Swell in Dorado, Puerto Rico

Had a couple of rest days since I came down to Puerto Rico for a work trip. Hit up CrossFit Swell in Dorado this morning for the 7:30am class. It’s just a place in someone’s back yard that has slowly grown into a cool little box. They started as two guys in this little space.

Warm-up

3:00 Jump Rope (5 burpees each time you miss)
20 PVC Pass-thrus
10/10 PVC Around the Worlds
20 PVC OHS
10 PVC Good Mornings w/ side to side twist

Luckily I’m pretty damn good at jump rope singles when I concentrate. Went the entire 3 minutes without a miss.

Back Squats

5 @ 45#
3 @ 135#
3 @ 205#
3 @ 235#
3 @ 275#
3 @ 305#

We were supposed to go 60%-70%-80%-90% and I came pretty damn close by winging it. Squats felt really good!

WOD

15:00 AMRAP

20 Goblet Squats
15 KBS
10/10 One-arm KB OHS
5/5 Turkish Get-ups

I went with a 53# KB for everything since they didn’t have a ton and didn’t want to hog two of them. The OHS and Turkish Get-ups with 53# were rough! I went 3/3/2 in the second round of Turkish Get-up, so was 2 reps shy of completing a 2nd round. Did the 2 extra after the clock was done to even out the sides. 🙂 The humidity adds another element to the workout. I’m just soaked to the bone with sweat. Very friendly and welcoming community of people.

Barbells for Boobs

2013-989-crossfit-barbells-for-boobs Went out to 989 CrossFit this morning for the Barbells for Boobs event. It was a partner workout that Kevin and I paired up for.

“Helen” meets “Grace”

3 Rounds
- 400m Run
- 21 KBS (53#)
- 12 Pull-ups
30 C&J (135#)

Both team members run together, but split up the rest however you want. I did the first round of KBS and then the 2nd and 3rd rounds of pull-ups. Kevin obviously did the opposite movements in those rounds. I think I went 7-6-4, all touch-n-go on my C&J. The 400m runs had to be a little short because the top team did their first run in a minute. We finished in 9:26, tied for 2nd place, but a full minute behind the first place team, who destroyed the runs. In a 1 round Rowling tiebreaker, I did 106m against the other teams 105m, so we officially took 3rd place. It was a really fun event, especially since it was for such a great cause.

I jumped on the rower for 5 minutes to cool down.