Author: Nick Momrik

In Sayulita, Mexico.

25 minute run on the beach and up a hill.

86 push-ups (the hundred push-ups program set me back to level 1 for thus week) in sets of:

• 17
• 19
• 15
• 15
• 20

In Sayulita, Mexico.

WOD
5 rounds

• 5 HSPU
• 20 Sit-ups
• 20 Lunges (10 each leg)
• 30 Russian twists

Skill
Work on DU for 10:00.

In the WOD I did HSPU from the pike (stink bug) position. I finished in 12:16. DU work wasn’t as good as yesterday. I did manage a string of 13 in a row though.

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

• 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.

In Sayulita, Mexico.

30 minute run on the beach and up a hill.

160 push-ups in sets (with short breaks during sets) of:

• 29
• 33
• 29
• 29
• 40

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

• 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
• 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.

140 push-ups with sets (some short breaks) of:

• 25
• 29
• 25
• 25
• 36

At CrossFit Full Strength.

Warm-up
90s – 60s – 30s

• Jump rope
• Strict butterfly sit-ups

Skill
Learned the clean and jerk from the hanging position and worked on it for 20+ minutes. Started with the bar, went up to 75#, 85#, and then 95#.

WOD
Ground to OH, 3 rounds, 1:00 each round, 3:00 rest between rounds

I used 95# for the WOD and was able to do 7, 7, and 8 reps.