Nick Momrik

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Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

5:00 Snatch Positioning (45# training bar)
2:00 E30S – 2 Snatches (95#)
2:00 E30S – 1 Snatch (115#)
4:00 EMOM – 1 Snatch (135#)
4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

10 x 45#
5 x 135#
5 x 185#
3 x 225#
2 x 255#
2 x 275#
1 x 295#
1 x 305#
5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

Odds: 5 Strict Deficit HSPU (15# bumpers)
Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

30s Row
30s Rest

Consistent!

Rest 5:00

5 Rounds

30s Row
30s Rest

Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

Walked 300m
5:00 Air Dyne

Back to CrossFit Santa Cruz at 7am this morning. This has been the best box and coach I’ve ever been to and it’s not even close. Danielle is the owner and was there both mornings. You can tell she’s been doing this for a long time because she was noticing things from all different people way across the gym and yelling out fixes or improvements we could do. All of the athletes went out of their way to introduce themselves to us as well; very friendly box and environment.

Warm-up

Plate shrugs
Hip Stretches
Deep Squat Hip stretches holding plate out in front

Really like some of the thing they did for warm-up the last two days, which I’ve never done before.

Strength

3 Rounds

MAX Handstand Hold (face-in, palm 8″ from the wall)
2 x 3 Front Squats (focusing on technique, practice perfect reps)

I got 1:00, 1:10, and 1:17 on the handstand hold. Really hard to keep everything tight and off the wall except for the toes. Rough on the wrists. Front squats were light with 95#, 115#, and 135#.

WOD

5 Rounds

20 KBS (53# KB)
10 Burpees (6″ target)
200m Run

Tried to keep a steady pace since it was going to be over 10 minutes. She got on me about stopping in the bottom of my KBS, instead of anticipating it and getting right into that hip pop, which really helped with efficiency and to keep my reps unbroken. Finished in 12:56.

CrossFit Santa Cruz

Dropped in at CrossFit Santa Cruz this morning with a few other guys from Automattic. Really cool since I’ve watched countless CrossFit videos filmed in their box. We went to the 7am class.

Warm-up

Stations

400m Run (Pace)
Jump Rope
Walking Lunges & Bear Crawls
Row

After that, we did about 15 minutes of mobility work.

WOD

500m Row
20 Push Jerks (155#)
30 Burpees

Fun little one. Finished in 5:35.

2013 #wwwp5k

Up at 7am to do a 5k with over 30 Automatticians this morning in San Francisco. The distance us a little suspect in RunKeeper because if the city buildings probably interfering with GPS. Went out hit with a 6:16 mile it says and then fell off pace quick. Took me 2:21 for 3.05 miles but the map is pretty far off the road for most of it so I’m guessing it was closer to just 3 miles. Running in the city sucks though with all of the streets so I’ll take the time. 🙂

Went to the hotel’s fitness center for some quick strength work.

Incline Bench Press
10 x 40# DBs
4 x 10 x 45# DBs

United Barbell CrossFit Soma

Went to a box called United Barbell / CrossFit Soma here in San Francisco at 7am.

Warm-up

2x
250m Row
Roll out low back

10/10 leg swings
Wide hip grinders
20 mountain climbers
Partner up
– bottom squat hold
– 2 slinkies & 5 good mornings (empty bar)

Strength

Sumo Deadlifts
12×1

Started at 115#, worked up and did the 12 singles at 325#. First time doing the sumo variant with a barbell and it’s a completely different feel.

WOD

18-15-12-9-6-3
– Wall Balls
– Knees to Elbows

We were partnered up and I had to wait after each movement for the other guy to finish or it would have been much faster than 8:09.

Making Use of the Hotel Dumbbells

Up early again. Usually works better for me not completely changing over to the 3 hour time difference as long as I can get to bed at a reasonable time.

Warm-up

4:00 of fast walking and slow running on the treadmill

Strength

3 Sets

10/10 Curls
10 Shoulder Presses
10 Front Squats

I used 30s, 35s, and 40s.

3 Sets

10/10 Kroc Rows
10 Incline Bench Press
10 Weighted Lunges (holding each DB at sides)

Used 45s, 50s, and 50s.

WOD

5 Rounds

20s Sprint on treadmill @ 3.0 incline & 8.5 speed
10 Goblet Squats (50# DB)

Probably could have pushed the pace up on the treadmill. Good little WOD though. I was going to head outside for some hill sprints on the little hill in front of the hotel but then I realized I could use the incline on the treadmill and get it done sooner.

Hotel Dreadmill

Been a long time since I’ve run on a treadmill. Forgot how fucking boring they are, even with music. Warmed up with a 2:00 walk (it was 7am), ran 20:00 for a distance of 2.38 miles, and then walked 5:00 for a cool down.

Early Morning in the Garage

Flying out to San Fran, so got up before 7 for a workout in the garage.

Warm-up

3:00 Air Dyne

Strength

Front Squat

10 x 45#
5 x 95#
5 x 135#
5 x 185#
3 x 225#
2 x 255#
2 x 275#
1 x 285#
5 x 205#

Push Press

5 x 95#
5 x 115#
3 x 135#
1 x 165#
1 x 185#
1 x 195# (PR)
1 x 205# (PR)
1 x 215# (PR)
5 x 135#

I hadn’t done a 1RM with the push press since last August! Nice 25# PR.

WOD

Buy-in: 20 GHD Sit-ups
5:00 Air Dyne
Cash-out: : 20 GHD Sit-ups

177 calories and 3.31km on the Air Dyne. First GHDs unbroken, then 12-8 to finish.

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

5:00 Air Dyne
PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

10 @ 45#
8 @ 95#
8 @ 115#
8 @ 135#
8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
8 @ 165#
8 @ 175#
5 @ 185#
5 @ 190#
5 @ 195#
5 @ 200#
3 @ 205#
3 @ 210#
3 @ 215#
3 @ 220#
3 @ 225#
1 @ 230#
1 @ 235#
1 @ 240#
1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

2×5 @ 135#
5 @ 185#
3 @ 225#
1 @ 255#
1 @ 275#
1 @ 295#
3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

1:00 Row
1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

4th GLBRT

Today we competed in the 4th Great Lakes Bay Regional Throwdown {GLBRT}, which was held at Survival Fitness Bay City. We won the 3rd a few months ago, so were hoping for another good finish.

Event 1: “XL Karen”

10:00 Cap
200 wall balls for time.
Women 16# 9′ target. Men’s 20# 11′.
1 person working at a time.
5 burpees EMOM (whole team).

I think we finished in 7:53 to tie for first place.

Event 2: “Grace and Isabel’s Big Day”

10:00 Cap
Part 1:
30 Box Overs (24/20)
Part 2:
“Grace” (135/95)
Part 3:
“Isabel” (135/95)
Part 4:
30 T2B

One Athlete working at a time. There is no requirement on how many reps each athlete needs to complete. There will be two bars provided for the WOD.

We crushed this one and even though I didn’t think I was going to be able to do touch-n-go snatches, I got 2 without trouble in the warm-up and was excited! I was able to get sets of 4-3-3 I think in the workout. We took first and finished around 4:30 I think.

Event 3: “Fran Fran go Fran”

10:00 Cap
63-45-27
Thrusters(95/65)
Pull ups

– One person working at a time.
– Each teammate must complete a thruster and a pull-up in each round.

Not our greatest, but we still took 5th with a time of 7:33-ish. Put us in a tie for first heading into the final event, which was for the top 6 teams.

Event 4

Must choose one person for each part, each teammate must be used.
Part 1:
3:00 AMRAP
Max Air squats
Rest 1:00

Part 2:
3:00 AMRAP
Air Dyne calories
Rest 1:00

Part 3:
3:00
Max deadlift
Rest 1:00

Part 4:
3 min AMRAP
Meters rowed

Score = squats + calories + pounds + meters.

– To make the dead lift more fair, we will subtract the dead lifters body weight from their final dead lift. They will be weighed on spot.
– Teammates CAN help the dead lifter load the bar.

I really liked our chances going into this one. We brought home the belt with 1st place in this event for the overall win! The crowd really got me going and I ended up setting a 15# PR on my deadlift with a pull of 515#.