Nick Momrik

More Lunges

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

12 Lateral Box Step Overs (24”, 20# DBs)
140m TrueForm Run
15 Squat Jumps

3 Sets

16 DB Reverse Lunges (45#)
250m BikeErg
16 Plyo Lunges

3 Sets

12 Cossack Squats
12/12 Lying Side Leg Lifts (5# ankle weights)

B had to substitute a bunch of movements today because of something in her hip. Increased the weights, bumped the reverse lunges up to 16 from 12 and did two more leg lifts per side. The second part was really bad. Took us 30:26.

Midline

2 Rounds

10 Decline Plank w/ Foot Tap
24 Russian Twists (35# plate)
12 V-ups
10 Hanging Leg Raises
10/10 Hanging Oblique Knee Raise

Cancelled

Warm-up

0.3 km TrueForm Walk
721m Row
20 PVC Passes

Chest & Back

Incline Bench Press

10×45
5×95
5×125
5×145
5×150
5×155
5×160

We used an aggressive incline today.

3 Sets

12 Incline DB Fly (15-15-20#)
12 Incline Bat Wing Fly (15-15-20#)

3 Sets

12 Incline Back Fly (25#)
MAX Ring Rows (10-8-8)

3 Sets

12 Seated Rows (wide, 115#)
8/8 Kroc Rows (50#)

I’m posting this the next morning and realized I don’t really look things up in BTWB anymore, so I cancelled my subscription and will stop double posting my workouts.

A Little Stain

Things are a bit sore from the last two days and from processing a bunch of wood and then sanding.

Conditioning

3 Rounds

6:00 BikeErg (2,591 – 2,600 – 2,621 m)
6:00 TrueForm Walk (0.61 – 0.66 – 0.69 km)

Midline

12:00 AMRAP

15 V-ups
12 alt Lunge w/ Twist (15# plate)
15/15s Copenhagen Plank
60/60′ Suitcase Carry (70# KB)
20 Bicycles
12 alt Plank T-Rotation

Some new movements, after looking at a Men’s Health post. Got through 3+7.

Then we stained wood for two hours.

Toss the Bar Around a Bit

I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.

3:00 Row (700m)
3:00 TrueForm Run (0.45 km)
3 Rounds
- 20 Push Jerks (75#)
- 50 Mountain Climbers
- 12 Pull-ups
- 100 Jump Rope
- 20 DB Floor Presses (40#)
- 20 Back Rack Lunges (75#)

Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.

22.2 Scaled+

Warm-up

2:00 TrueForm Walk (0.2 km)
2:00 BikeErg (913m) d
10 Air Squats
20 Trunk Twists
10 Toe Touches
Deadlifts
- 10×45
- 5×95
- 5×115

Conditioning

CrossFit Games Open 22.2 Scaled+

10:00 Time Cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (135#)
Bar-facing burpees

That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.

Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.

Midline

3 Rounds

15 DB OH Sit-ups (20#)
20 Leg Raises
16 alt V-ups

Arms

3 Sets

15 EZ Bar Curls (41#)
15 Double DB Skull Crushers (25#)

3 Sets

15 Incline DB Hammer Curl (20#)
15 Tricep Pushdown (49#)

All New by B

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
3 Sets
- 80′ Tip Toe Walk (Forward, Back, Forward)
- 10 Calf Raises

Legs

3 Sets
- 12 Lateral Box Step Overs (24”, 15# DBs)
- 140/120m TrueForm Run
- 15 Squat Jumps
3 Sets
- 12 DB Reverse Lunges (40#)
- 250/200m BikeErg
- 16/10 Plyo Lunges
3 Sets
- 12 Cossack Squats
- 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

30s Dead Bugs
10s Rest
30s Side Plank Twist (on elbow)
10s Rest
30s Side Plank Twist
10s Rest
30s Bear Crawl (forward/back over 6′)
10s Rest
30s Lateral Plank Walk
10s Rest

Good one that B found online. Rough on the shoulders.

Making Out Tate

Warm-up / Conditioning

3 Sets

2:00 TrueForm Walk (0.17 – 0.19 – 0.21 – 0.22 km)
2:00 Row (446 – 446 – 449 – 457 m)

Back & Arms

3 Sets

10 Lean Back Lat Pulldown (104#)
10 Standing Bent Over Back Fly (25# DBs)

3 Sets

10 Lat Pulldown (double handle, 104#)
10 Barbell Curl (65-55-55#)

3 Sets

10 DB Upright Row (25# DBs)
10 banded Face Pull (red)

3 Sets

MAX(?) DB Tate Press
- 20×30#
- 20×40
- 10×45

Sunday Sixes

We were feeling pretty beat up from Friday and Saturday.

2 Rounds

6:00 BikeErg (2,687 – 2,689m)
6:00 TrueForm Walk (0.64 – 0.68 km)

Saturday Work Meeting

We had to get in our workout early today since I had a work meeting in the morning.

Warm-up

3 Sets

40′ Tip Toe Walk
10 Calf Raises

Conditioning

30:00 AMRAP

60 Jump Rope
30 Mountain Climbers
20 Air Squats
20 Push-ups
20 Bicycles
16 Plyo Lunges
10 Burpees

Oh boy! Before we hit the halfway point I was ready to stop. No place to recover in this one. I only tripped once or twice on the rope, managed 10-10 for push-ups every round, and did step back/up burpees. Got through 7+60.

22.1-ish

Warm-up

80′ Side walks
1,400m BikeErg
20 PVC Passes
10 DB Hang Power Snatches (15#)
6 DB Hang Power Snatches (35#)
1 Wall walk
8 Box Step Overs (24″)

Conditioning

CrossFit Games Open 22.1-ish – 15:00 AMRAP

3 Wall Walks
12 DB Hang Power Snatches (35#)
15 Box Step Overs (24”)

Over the last two years, fitness priorities have changed a bit. Almost every year I’ve come out of the Open with some type of back injury, so the focus now is on staying healthy for the rest of life; I don’t need to be hobbling around because I wanted to prove myself in some workout. So I scaled back the weight and limited bending over on the snatches to save my back. Also decided on step overs, which give a great workout as well. It was a great workout and I got through 7+5.

Midline

2 Rounds

20 DB Punch Sit-up (10# DBs)
20 Russian Twists (10#)
20 Lying DB Overhead Pullover (knees up, 30#)
20 Renegade Rows (30#)

Tried some new movements.