Nick Momrik's Fitness Logs

Weird Feelings

In at 3:30.

Skill WOD “Be the Master of Your Volume” Week 3 Day 3

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10s Handstand Hold
5/5 Bar Taps (tight/dynamic)

Test Your Max

1 Set of MAX C2B Pull-ups
4 sets at 60%
2:00 Rests between all sets

Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.

In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.

Strength Accessory: 3 Sets

10 Leg Lifts (AbMat on box on jerk blocks)
20 GHD Heel Drives

Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.

Strength – Front Squat

5×45#
5×135
5×205
5×235
5×265
5×275
5×285 (PR)

Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.

Conditioning

Mini “Diane”
12-9-6

Deadlift (225#)
HSPU

I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.

My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?

Skill

2:00 DU

Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.

Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.

Wall, Meet Face

Had my monthly Chiro appointment and then went to the gym. Warmed up with Crossover Symmetry Activation.

Weightlifting

Snatch Balance + OHS

2x2x45#
2×75
2×95
115
135
155
175
185
195

Figured maybe these will help me get the bar back into the slot. I suck at them though and get scared when they get heavy. 185 went ok, but 195 was pretty much a push press, stop, and then squat it. Maybe I should just get to 175-185 and stay there until they get more and more comfortable.

Sprint

500m Row

Been over 6 months since I did one for time and my rowing and leg strength have improved a lot since then. Was holding a 1:20/500m pace for 250+ meters, then ran straight into a wall with under 150 meters left. The hot start allowed me to hold on for a 1.3 second PR with a time of 1:23.5.

Rested 10-15 minutes.

Conditioning

10 Rounds

2 Squat Cleans (185#)
6 GHD Sit-ups

Alex started out with me and we just swapped movements, which meant a few seconds of rest waiting for the GHD. His back was bothering him so he stopped in the 3rd round and I was able to move between the movements without resting. Did all of the cleans touch-n-go. Didn’t run a clock so no idea how long it took.

You’re Kidding Me

Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.

Skill WOD “Be the Master of your Volume” Week 3 Day 2

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 OHS (45#, jerk grip)
10 Bridge Rocks

Adjusted the warm-up again for my shoulder.

Mobility: 5 Sets

10s GHD Hanging Stretch/Bridge

Test Your Max

Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.

2 @ 1.5″
2 @ 3.5
2 @ 6.5
4×6 @ 9
Max @ 9 (5 reps)

Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.

Strength Accessory: 5 Sets

8 Seated DB Press (50#)
20 Barbell Hollow Rocks (45#)

Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.

Went to the 4:30 class.

Warm-up

Jumping Jacks
Mountain Climbers
Push-ups
Air Squats

Strength – Push Press

6×45#
6×95
6×125
6×155
6×180
6×195
6×205 (PR)

That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.

Conditioning

10 Rounds

10 Wall Balls (30#, 10′)
5 Burpees

Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.

5 Rounds

6 Plate Snatches (45#)
6 OH Lunges (alt, 45#)

Went unbroken and never put the plate down. Finished in 2:35.

That’s enough shoulders for one day!

40 Minute Row

Went in and jumped on the rower in the afternoon for my active recovery. Put in the headphones and zoned out to a podcast. Slowly increased the pace over the 40 minutes to total 9,141 meters.

Something New

Felt a little sick shoveling snow this morning but I think it was the extra caffeine I had in the Protein Energy mix this morning.

Warm-up

PVC Pass-thrus
Band Pulls

Strength – Bench Press

8×45#
8×95
4×135
4×165
4×195
4×215
4×230
4×245 (PR)

Felt heavy and the lift-off bugged me. Maybe due to my shoulder? Wanted to get 245-250 after getting 5×240 a couple weeks ago so I’ll take it.

Conditioning

Open Workout 11.6 / 12.5
7:00 AMRAP
3-6-9-12…

Thruster (100/65)
C2B Pull-up

My previous best was finishing the round of 12 and getting 6 more thrusters. Today I finished the 15s and a thruster. PR by 25 reps!

The pull-ups did not feel good on my shoulder in the first 3 sets. Maybe it just went numb after that. I did 3 & 6 unbroken then when I had to do 3-3-singles I was worried. I think maybe it was just the quick turnaround from the set of 6, because I did the rounds of 12 and 15 with sets of 3s no problem. Thrusters were unbroken through 9, then 7-5 and 6-5-4. If I had to do it again soon I’d try the 12 unbroken, do the 15 in 2 sets and try to do chest to bar in all sets of 3 except for the 6.

Midline / Skill

4 Sets
- 20s L-sit (rings)
- 10s Rest
30s Rest
4 Sets
- 20s Handstand Hold
- 10s Rest
30s Rest
4 Sets
- 20s Double Unders
- 10s Rest

The L-sits seemed a lot harder than usual after that workout. This was a tough little combination on the shoulders. I went 35-36-35-25 on double unders. Missed up twice back-to-back on the last set and didn’t have time to start back up.

Skill

30 Inverted Burpees

I’ve wanted to do try these but always forget. Was reminded of them a CrossFit HQ video this week. Pretty fun. I did sets of 5 and started getting the hand of going from candlestick right into the kick up. For the second half I started kicking up with two feet at once which was something new for me as well. I felt like it worked the shoulders and strength more than a lunge into one leg up at a time.

https://www.instagram.com/p/BAXfnJUnqDe/

Trying to Keep Up With Mattie Rogers

Lifting days are my favorite. 🙂

Warm-up

2×8 Reverse Hyper (210#)
Snatch Warm-up
- 5 Muscle Snatch (20kg)
- 5 BTN Snatch Press (20kg)
- 5 OHS (20kg)

Snatch

5x20kg
2x3x40
3×50
3×60
2×70
1×75
1×80
1×85
F-F-F-1 90
F-F 95
F-F 100

Couldn’t quite get the bar pulled back into the slot. I was so close to making 95 and when Alex put 100 on the bar I said, “fuck it, why not!” I never take risks. The first attempt was 100 was only my second try ever. I was pretty tilted to that left shoulder that’s bothering me and rushed it coming out of the hole. Got it up there no problem. Second attempt wasn’t very good so I finally stopped. Too many misses on the day.

C&J

Got fired up last night after seeing Mattie Rogers hit 130kg. Messaged Alex and said that was the goal for the day.

View this post on Instagram

A post shared by Mattie Rogers (@mattierogersoly)

Started out heavy since we were already up there with some big snatch attempts and then took bigger jumps than we usually do. I actually did clean-jerks on the first two sets of having the “and” in there.

3x70kg
2×90
2×100
108
114
119
123
126 (PR)
130 Fail Clean
130 (PR)

After the easy 126 I didn’t really feel like taking a 2 kilo jump and if I was going to 3 again, might as well go 4. I was scared of the clean on the first attempt. Then I watched the video and saw how high I got the bar. Can’t remember the last time I missed a clean. Double-pumped the setup in the next attempt and said don’t be a bitch. Got it! Was under the clean plenty high enough for it to be a power clean too.

Really wanted to squat today too, but was tired by the end of the lifts and it was close to 2 hours already. Chilled at home and hit a garage session after 3pm and a huge plate of spaghetti.

Back Squat

5×45#
5×135
5×185
5×225
5×265
5×295
5×315
5×335 (PR)

My best 5 was 325 pounds last January. So my goal was to stand up 330. After 315 I figured it had already been a day of risks and my positions stayed solid through every set so far. Everything held up and knocked out the 10# PR.

Follow the Rules

Frustrating day at work and almost didn’t even make it in to the 5:30 class.

Warm-up

3 Rounds NFT

15s Hang
5 Push-ups
10 Air Squats
5 Pass-thrus

It was pull-ups or ring rows on the board. I was going to do ring rows but my shoulder wasn’t even having a first rep so I just hung from the bar.

8:00 EMOM

5 Thrusters (115#)
3 Burpees

Brought back nightmares of “Kalsu”. Didn’t want to go crazy so I kept it at light and quick.

3 Rounds

1:00 Row (calories)
1:00 Air Squats
1:00 Sit-ups
1:00 Russian KBS (53#)
1:00 Rest

Other than the squats I felt really good. Did 25-25-26 on the rower and totals were 115-119-121. I never increase like that.

Test

50 Hand Release Push-ups

I thought I’d be brake and try a little bigger sets to start so I did 3 sets of 8 and regretted it because then I started to die out. Managed a 2:06, which is 14 seconds slower than my PR, but 33 seconds faster than an attempt in July.

Glad I made it in. Workout schedule for the week was switched up a bit when the boys couldn’t lift tonight (I planned to take an easy day tomorrow) so we are lifting tomorrow instead and this won’t drag me down.

One More

Surprisingly I felt fine after the 125 push press reps from the other night. Don’t sense any improvement in my left shoulder. Planned on going to 9am but woke up in the night with a headache, so I slept in. Got to the gym at 3:30 to get in the pull-up work before class.

Skill WOD “Be the Master of your Volume” Week 2 Day 3

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
5/5 Bar Taps (tight/dynamic)

Substituted the bar taps in for wall walks and skin the cat due to my shoulder which doesn’t feel good with either of those.

Test Your Max

Max C2B Pull-ups
2:00 Rest
4 Sets
- 60% of Max set
- 2:00 Rest

I got 23 today, which is another PR by a rep! I actually had counted 24 when I did the set, but had video and it was only 23. Shit. So my drop sets were 14. I did the first set unbroken and then 10-1-1-1-1 for the other 3 sets. Didn’t realize it until after class, but I have a decent blister on my thumb and one on a palm.

Strength Accessory: 3 Sets

10 Strict T2B
20 GHD Heel Drives

Cut back to 3 so I’d have a little rest time before class and because I didn’t want to fatigue my back too much going into squats. It was a great warm-up actually.

Strength – Front Squat

6×45#
6×155
3×205
3×235
3×255
3×275
3×295
3×305

No issues; felt good.

Conditioning

10->1

Box Jump (24″)
Power Clean (115#)
S2OH (115#)

I switched to step-ups with the round of 8 and my back still got a little cramped up by the end. For every set through 5 I dropped the bar with 1 clean to go so I could finish it off going into the overheads which were all unbroken. At the round of 4 and below I didn’t put the bar down. Should have done that starting at 5 though. Did mostly push jerks but some push presses mixed in. Finished in 9:32.

Midline

Class was doing Tabata planks, so I usually go for a max hold. Didn’t have it today though due to my back being lit up. Stopped at 2:30 (hands).

Staying Active With Recovery

With some of the brutal Sunday hero workouts we had been doing and extra volume over the holiday break I needed full rest days to recover. Today I felt good and was able to get back to an active recovery day. Before eating lunch I went out to the garage and jumped on the Air Dyne (AD2). Turned on a podcast and kept my eyes off the screen until about 33 minutes in. Wanted to get in at least 40 minutes and I was starting to feel some fatigue in my ass and legs, so that was a good place to end. Went 11.74 miles.

Kipping Deficits

Feeling those lunges from Sunday and probably a little bit of the various squatting yesterday. Left shoulder is still funky. Out in the garage tonight since it was a busy day. Remember to heat the place up first. 🙂

Skill WOD “Be the Master of your Volume” Week 2 Day 2

Skipping the day 1 muscle-ups this week to see if my shoulder improves.

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 Bridge Rocks

The wall walks bother my shoulder going through the middle so I put the bridge rocks in this week.

Mobility: 5 Sets

10s GHD Hanging Stretch/Bridge

Test Your Max

I didn’t feel the need to do a 1RM deficit again and eat up all that time so I did a few warm-up sets and then got right into working sets. These are all kipping handstand push-ups with a deficit.

2@1″
2@4
2@5.75
4×6@6.5
Max @ 6.5 (7 reps)

The prescription is working sets at 70% but I was lower than that last week and still had to decrease to get in the volume. Today I went another inch lower to start, which ends up putting me at 50%. Got all the working sets and an extra rep in that max set. I rested 2:15 between the working sets because I was late catching the clock on the first set so decided to stick with it. Felt much better about that! Here’s my first working set.

Strength Accessory: 5 Sets

8 Seated DB Press (45#)
20 Barbell Hollow Rocks (45#)

I have access to more dumbbell options at home so increased over the 40# I’ve been using. Found out these hollow rocks are indeed holding a barbell. Pretty interesting twist to them.

Conditioning

5 Rounds

25 Push Press (75#)
50 DU

Got this sucker from the “Light” category of the Beyond the Whiteboard Fitness Level workouts. High reps at low weight was a nice challenge for me. Cool combo with push press using a lot of calves, which also comes into play with the jump rope obviously. Then both fatigue the shoulders.

I got the new RPM handles for my jump rope and it came with a bare wire cable, so I figured I’d try it again. Yesterday was the first working trying it out and the result was very disappointing. So today I went back to the old handles that have a coated cable. Like night and day and it doesn’t hurt like a bitch if you miss. I will be swapping cables on those new handles for sure.

I only had 3 misses on dubs. Went 43-7, 8-42, 7-43, and the last two rounds unbroken! I broke up the push presses into 15-10, 2 rounds of 10-8-7, and then 15-10 the final two rounds. Finished in 10:31. I might be feeling that one for a few days.