Nick Momrik's Fitness Logs

Out Front

No golf today since I had work to get done this morning. Out in the garage around lunch.

Warm-up

3 Sets

10 Reverse Hypers (180#)
1:00 Air Dyne (AD2)

Strength

Safety Bar Squats

10×65#
5×115#
5×155#
5×205#
5×235#
5×245#
5×255#
5×265#
5×275#

Finally made time to use the new bar. Completely different feel to it with the weight so far forward. Really had no idea what I’d be capable of. Wasn’t easy at the end but I didn’t want to push it too hard. Wore the belt for at least 3 sets I think.

ss-yoke-bar

Accessory

Messed around on the peg board with a few attempts at climbs, some static holds, and negatives.

Decline DB Bench Press

10×25#
10×35#
10×45#
10×50#
10×50#

Easy, but 50# is the heaviest I can go with my adjustables.

Single-leg RDL

8/8 x35#
8/8 x45#
8/8 x50#
8/8 x50#
8/8 x50#

I suspect my back tweaks are partially due to a deficiency in my hamstrings so I’m finally going to put a little focus on them each week. Held a single DB in one hand on the same side as the leg in use.

That peg board has my upper arms and back feeling jacked.

3-Part Metcon

Got a solid night of sleep, which I needed after that rowing workout.

Warm-up

Crossover Symmetry Activation
2×10 Reverse Hyper (210#)
Bottom Squat Hold
Agility Ladder Drills
Hang Power Snatch
- 5×45#
- 3×75#
- 3×95#

Conditioning

200m Run
10 Hang Power Snatch (115#)
5 Bar Muscle-ups
4:00 Rest
20 Back Squats (115#)
400m Run
20 Back Squats (115#)
4:00 Rest
5 Bar Muscle-ups
10 Hang Power Snatch (115#)
200m Run

Couple of sprint type sections sandwiched around a little grind with the squats. I went 6-4 on both sets of snatches but looking back wish I would have held on to the bar. 3-2 the first time with the MU, then all 5 unbroken in the final part. Squats were unbroken both sets. My work times were 2:16 – 3:47 – 2:25 so I finished everything at 16:28 on the clock. The rest was long enough to allow for a good push going into each part.

Accessory

2 Rounds NFT

200m Farmer’s Carry (25# bumper in each hand)
50 OH Walking Lunges (50#)

I had to stop for a quick break at about 150m each time on the carry. Did the lunges in 2 sets of 25 both times. I really tried to pull my shoulders down and back holding those plates overhead. Should help with my stability.

Midline

8 Rounds

20s Banana Rolls
20s Rest

You have to picture Tony Horton saying “Superman…. ba-NANA” in your head when you do these. Didn’t feel much fatigue in the core doing these, but rolling around did put some pressure on the hips.

Power Rowing

Played 18 last night and this morning, but rode a cart both rounds. Took a little nap before heading to the gym before 7.

Warm-up

3×10 Reverse Hyper (210#)
Crossover Symmetry Activation

Strength

OHS (33X3 tempo)

3×45#
3×65#
3×85#
3×105#
3×115#
3×125#
3×135#

I’ve been wanting to do these for the last couple months since my overhead squat has been in the shitter for the last 2 years. My shoulder stability hasn’t felt very good lately for a lot of movements. I started out with a jerk grip at 45#, and slowly moved my hands out each set until I was in my normal snatch grip for the final set.

Rowing Power Intervals

1:00 @ 24 s/m
1:40 Rest
1:00 @ 26
1:40 Rest
1:00 @ 28
1:40 Rest
1:00 28+ (must be rowing full length)
1:40 Rest
1:00 Flat-out (full length not required)
15:00 Rest then repeat

Same idea as last week, but 20 seconds less rest between intervals. Not sure what I was doing last week, but I was much faster in the first 4 of each time through and still able to hold on pretty well for that final one. Total of 3,166 meters this week compared to 3,088 last week. 26 s/m felt really good last week and still felt good today, but 28 s/m felt ever better.

rowing-wod-w3s2

I planned on some accessory work after, but I was spent.

That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

2×10 Reverse Hypers (210#)
Bottom Squat Hold
Front Squat
- 10×45#
- 5×135#
- 3×205#

Strength

12:00 EMOM alternating

3 Front Squats (225#)
10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

10/10 Kroc Rows (70#)
10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

5 HSPU
8 T2B
30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

Draggin

Woke up at 7:30, a little late, but made it for the 9am class.

Warm-up

Crossover Symmetry Activation
3×10 Reverse Hyper (210#)
20 Toe Touches
20 Air Squats
7 Burpees

Strength

Sumo Deadlift

5×135#
5×225#
5×255#
5×275#
2x5x305#

Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.

Conditioning

4:00 AMRAP
- 8 Thrusters (95#)
- 8 Pull-ups
2:00 Rest
4:00 AMRAP
- 10 Ball Slams (25#)
- 10 Burpees

Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.

Midline

20-25-15 GHD Sit-ups
20-25-20 Russian Twists (45# plate)

My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.

Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.

Return to Row

In for the 9am this morning.

Warm-up

Crossover Symmetry Activation
3×10 Reverse Hyper (210#)

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

45#
75#
115#
135#
145#
150#
160#

Wish I would have gone 155-165# or had a few more minutes.

Warmed up squat cleans after that with 115-155-185-205# doubles.

10:00 EMOM

2 Squat Cleans (225#)

Wore a belt for these. Got spicy real quick! Like 2nd round quick. Another 5-10# and I probably would have been failing at some point.

Conditioning

4 Rounds

10 American Kettlebell Swings (70#)
10 OH Walking Lunges (53#)
400m Run

My rounds were 2:55 – 3:05 – 3:10 – 2:55 for a 12:05 total. So slow on the runs. Holding the one KB overhead for lunges was something I’m not used to.

Felt good, so I headed back to the gym in the evening to get in my rowing workout.

Warm-up

3 Rounds

8 Reverse Hyper (210#)
1:00 Air Dyne

Row: Pacing & Engine

Interval 1
- 5:00 @ 20 s/m
- 4:00 @ 22
- 3:00 @ 24
5:00 Rest
Interval 2
- 3:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
- 1:00 @ 28
5:00 Rest
Interval 3
- 2:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
- 2:00 @ 28

Again, like last week, the idea is to change the pace 2 seconds per 500m for every 2 strokes per minute. I was shooting to start at around 2:02 for 20s/m. Racked up 7,111 meters for the session. Not bad hitting the right stroke rates and changes of pace, but I’m not sure if I’m pushing myself enough.

rowing-wod-w3s1

Pistols on the Right

My golf game wasn’t much better today but took 3rd place in the 3rd (last) flight. Couldn’t get anything going all weekend to score. The heat the last few days has been nasty! Drains a lot out of you on the course. Went in to the gym a bit before 8pm to do work. Too damn hot to workout in the garage.

Warm-up

3 Rounds

10 Reverse Hypers (210#)
10 GHD Sit-ups
5 Strict Pull-ups
10 Push-ups
10 Jump Squats

Nice and slow. Was not rushing at all.

C&J

5×45#
5×95#
3×135#

Conditioning

CrossFit Open 11.3

5:00 AMRAP

Squat Clean (165#)
Jerk (165#)

These movements are counted as 2 separate reps in this workout. So if you miss a jerk, you can power clean it to get the jerk done since a squat clean won’t count until that jerk gets completed. I was alone so I made a deal with myself. I faced away from the clock and couldn’t look until I had completed 20 rounds. Had 20 seconds left and got in 2 more rounds for 44 total reps.

Midline

5 Sets

5 Evil Wheels
10 Floor Wipers (holding 40# DBs)

Should do those floor wipers more often since it’s a hip rotation exercise as well as great on the core.

I decided to try a pistol on the right leg, which I haven’t been able to do since October due to some type of issue with my rectus femoris. Did a couple no problem!

Turn it up to 11

Played 18 holes yesterday and playing in a tournament this weekend with 18 on both Saturday and Sunday. I took an 11 on one hole today, hence the post title. Had a bit of a sun/heat headache when I got home so was going to skip out on any exercise. Felt pretty good after going to a movie so did a little work in the garage.

Reverse Hyper

3x10x180#

I can see that my homemade RH is going to need a few tweaks. Due to the slope of the garage, the arm slides to the left through a set. Gets the job done though.

Air Dyne

20:00 at a steady pace

70 rpms felt pretty good so stuck to that while listening to some podcasts. Went 11.21km in that time and worked up quite the sweat. It was a hot one today!

Nothing crazy, but felt good to sweat.

Turtle Wins

I can still feel some soreness in my quads with pressure. Must be from Monday’s wall balls. Was up early and in to the gym before the 9am class to get in rowing. Walked 18 holes yesterday.

Warm-up

2 Rounds

15 Reverse Hypers (210#)
1:00 Air Dyne (AD2)

Rowing Power Intervals

1:00 @ 24 s/m
2:00 Rest
1:00 @ 26
2:00 Rest
1:00 @ 28
2:00 Rest
1:00 28+ (must be rowing full length)
2:00 Rest
1:00 Flat-out (full length not required)
15:00 Rest then repeat

It feels like I’ve been shown a map to a secret treasure. Rowing for stroke rate is extremely calming! When I had to go for 28+ and flat-out it was very stressful. The smoothest intervals for me were 26 s/m by far. I was hitting the number and staying locked in for a good portion of those minutes. I went a total of 1,541 meters the first time through and 1,547 the second. Again, pretty happy with the pace changes as stroke rate increased.

rowing-wod-w2s2

Back for the 4:30 class, especially since I’m golfing the next 3 days so not sure what workouts I’ll get in.

Warm-up

3×10 Reverse Hypers (160#)
Banded Rack Position stretch
Calf Stretch
Bottom Squat Hold

Strength

Front Squats

10×45#
6×135#
3×205#
3×235#
3×255#
3×265#
3×275#

Didn’t wear lifting shoes. Put the belt on with 235# and above. Haven’t been under this much since the last back tweak I did on vacation. Far below what I should be able to do for a triple. Wasn’t easy either.

Accessory

5 Sets

10/10 Kroc Rows (70# KB)
6 Strict Ring Dips

Conditioning

7-5-3-1 Bear Complex (95#)
200m Run

I was out of breath after the first 7 bear complexes, so each run was sloooow. Couldn’t even push it hard on the final run. Did each set of bears unbroken. Took me 7:06. Wish Michelle or Bryan had been doing it so I had someone to chase on the runs. Was too easy to bitch out with no one near me.

So Sore

My legs have been so fucking sore yesterday and today. Sunday hit me hard and the 107 wall balls yesterday didn’t help.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold
Hip, hamstring, calf, and ankle stretching

Strength

Pause Back Squats (2s in hole)

5×45#
5×115#
5×185#
2×225#
EMOM 10:00 – 2×245#

Good grind. Having been squatting much in the last month after a pretty good back tweak on vacation.

Conditioning

8:00 AMRAP

1 Curtis P (95#)
2 Snatch
3 OHS
4 T2B

Not sure why, but I’ve always remembered a Curtis P being a squat clean so that’s what I did. Most results I’ve found through Google and a video from SealFit show power clean so I guess that’s what I’ll do in the future. Shit, some results even said it was a hang power clean. So who is right?

This felt pretty rough at the beginning with my legs so tight. I dropped the bar after the Curtis P since I had to reset my hand position anyway. Snatches right into OHS unbroken each round. Started out as a sub 1:00 pace, started to fall off, but then with 1:30 left I turned it on to catch up and get exactly 8 rounds. Had about 7 seconds after dropping off the bar, but that’s not enough time to get to the bar and complete a Curtis P, so I assumed the rest position.

100m Sprint
Walk back to recover

Again, pretty tight in the first sprint, but felt pretty good after that. My shoes felt a little odd after wearing lifters for about 40 minutes.

Rest day tomorrow to golf!