Author: Nick Momrik

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

At CrossFit Full Strength Warm up 400m Run…

At CrossFit Full Strength.

Warm-up

  • 400m Run
  • 3 World’s greatest stretch on each side
  • 5 Turkish get-ups on each side (25# KB)

Strength
6 sets, 2 reps, 2-0-X-1 tempo, 2-3 min rest between sets
Shoulder press

WOD
8:00 AMRAP:

  • 5 Power cleans (105#)
  • 10 Burpee box jumps

For the shoulder press I did sets of 95#, 100#, 105#, 110#, 115#, and 120#. In the WOD I finished 4 rounds plus 1 additional power clean.

In Sayulita Mexico Warm up Max push ups…

In Sayulita, Mexico.

Warm-up

  • Max push-ups in one set
  • 3 rounds
    • 20 Box jumps (22′)
    • 40 Chair dips

Skill
Work on DUs.

WOD
24 minute beach and hill/mountain run.

I was able to do 32 push-ups without stopping, which is an increase of 4 after 2 weeks of the hundred push-ups program. Not very impressive. It’s moving me down to level 1 for week 5 (it started me on week 3).

Made some good progress with DUs. After about 10 minutes of practice I was able to string together 22 in a row.

In Sayulita Mexico Warm up Tabata Mash up…

In Sayulita, Mexico.

Warm-up
Tabata Mash-up

  • Jumping Jacks
  • High knees
  • Mountain climbers
  • Butt kicks

WOD
3 rounds

  • 30 Squats
  • 300m(?) Run
  • 20 DUs

The run goes down a small hill to some bars where I was going to do 5 pull-ups before turning around, but it turns out it’s a school so all of the kids and their mothers were lined up there.

I completed the WOD in 11:28. In the last round all of the DUs unbroken by doing single-single-double.

At CrossFit Full Strength Warm up 6 Hand…

At CrossFit Full Strength.

Warm-up

  • 6 Hand walks
  • 6 World’s greatest stretch (3 each side)
  • 2x 20 Leg raise, push down with partner

Strength
6 sets

  • Push press
  • Push jerk
  • 3 minute rest

WOD
3 rounds

  • 6 HDPU
  • 9 Ground to OH
  • 12 Burpees

During the strength portion I used 95#, 115#, 115#, 115#, 120#, and 125#. I failed after 3 push press and 1 push jerk in the last set. In the WOD I used the PVC parallettes to get more range of motion with the pike position (stinkbug) HSPU variation. I used 85# on the barbell for the ground to OH, doing clean and jerk, and finished in a time of 9:59.

My shoulders are wrecked! Heading to Sayulita, Mexico on Saturday for a week so it’ll be a break from the gym. I’ll do some morning workouts on the beach while out there.

At CrossFit Full Strength Warm up 2 rounds…

At CrossFit Full Strength.

Warm-up
2 rounds

  • 10 single leg extensions (each leg)
  • 10 GHD sit-ups
  • 10 Hip extensions
  • 10s Samson stretch (each side)

Strength
Deadlift: 5 sets to get to a 3RM
Reset at the bottom between reps. No touch and go.

WOD
3 rounds

  • 400m run
  • 30 KBS (53# KB)
  • 15 Push-ups

First time going for a heavy deadlift, so I really had no idea where to start or where I would end up. Did sets of of 115#, 135# 165#, 195#, and 215#. Could have gone a bit heavier, but it’s a good place to start. In the WOD I finished in 13:33. Doing American KBS are just a bit more taxing on the system compared to Russian. They wiped me out!

At CrossFit Full Strength Warm up 400m run…

At CrossFit Full Strength.

Warm-up

  • 400m run
  • 2 rounds
    • 10 PVC OHS
    • 10 PVC shoulder shrug and pass thru
    • 10 PVC around the worlds (5 each way)

Strength
3 rounds, rest 1-2 min between everything

  • 10 OHS
  • 5 Weighted pull-ups

WOD
4 rounds

  • 15 Pull-ups
  • 30 Wallballs
  • 60 DUs

For the strength work, I did 65# for the OHS and normal dead hang pull-ups without any added weight. I was only able to get 4 pull-ups in the 3rd round. In the WOD I did jumping pull-ups, used a 20# MB, and scaled to 20 DUs. I finished with a time of 23:42.