Nick Momrik's Fitness Logs

Bruised

Feeling beat up today. Shouldn’t be surprising since I worked out for more than 3 hours yesterday, was doing all kinds of stuff for 5 hours Saturday, and did an hour of lifting stuff on Saturday night.

Warm-up

Bottom Squat Holds
Leg Swings
Hip Stretches

Strength

Box Squats (14″ box)

5×45#
5×135#
2×225#
Fx255# (whoa, wtf!)
3x2x225#
2×235#
2×245#

I don’t know if I wasn’t warmed up enough or what, but I hit 285# for a triple a few weeks ago on the box.

Snatch Deadlifts w/ weight raised 3″

10×135#
10×145#
10×155#

Sumo Dimmel Deadlifts

20×155#
20×185#
20×225#

Conditioning

8:00 AMRAP

4 HSPU
8 T2B
12 Am. KBS (71# KB)

Finished exactly 5 rounds. I did T2B in sets of 5-3 until the last round where I did all 8. Was unbroken on the KBS until the last round when I had to go 6-6.

Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

1:00 Plank
1:00/1:00 Side Planks
1:00 Rest
1:00 Dead Hang
1:00 Bottom Squat Hold
1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

12 Sit-ups
12 SDLHP (53# KB)
12 Squat Jumps
6 Burpees
250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

2x40kg
2x60kg
2x70kg
1x75kg
1x80kg
1x90kg
1x95kg
1x100kg
1x105kg
1x115kg
1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.

XWOD

Warmed up shoulder press with 5×75# and 5×95#.

8x4x120# Shoulder Press
2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.

Conditioning

3 Rounds
- 5 C2B Pull-ups
- 10 Deadlifts (185#)
2:00 Rest
2 Rounds (same movements and reps)
1:00 Rest
1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.

Explosive Training with Ryan Moody

Today Kevin and I went over to 989 CrossFit in Midland for The Explosive Seminar with 9-time world record holder, Ryan Moody.

ryan-moody

http://vimeo.com/56433138

We learned a ton and hot a lot of fun. Can’t wait to put some of the stuff into practice and watch results. Here are some of my highlights from the day.

The seated box jump was huge for me. I’ve had this mental battle with high box jumps for quite some time. I fear getting injured even though I know I can jump plenty high enough for a lot more than I’ve done. Ryan taught us a cool mental technique to get out of our mind, which allowed me to get that 47.5″ on my first try when I’ve never been able to even attempt anything higher than 44″ from standing. The kneeling jump stuff was a lot of fun. Oh, by the way, I’ve never done a single seated box jump in my life before today.

box-jumping

I was feeling inspired from the day, so got in some good work in the garage.

Box Squats

I used one of my 12″ jerk blocks as the box. Warmed up with 5×45# and 5×135#.

E50S for 12 sets

2 Box Squats for speed (155#)

E2M for 4 sets

5 Good Mornings (175#)

10:00 EMOM

Odds: 5 GHR
12 Russian Twists (53# KB)

I used the clock for everything, not as a form of intensity, but as a way to manage rest periods so that I wouldn’t take all day. Did the GHRs unweighted since I struggled with them so much on Monday with Kevin. These did plenty for me until I can build back up.

Press Before Golf

My legs are still sore as hell, but the front squat volume last night sure didn’t help. Rest day today, but wanted to get in day 2 of Smolov pressing before golf.

I did Crossover Symmetry Activation first.

Shoulder Press

10×45#
5×95#
E2M for 7 sets
- 5×115#

Used the clock to push it along since I had to shower, eat, and get to the golf course. Harder than yesterday, even with the much shorter rest, but still not terrible.

Going to an Explosive Training Seminar with Ryan Moody tomorrow. Should be fun!

Muscle-up Triple

No classes this morning at SF, so over to CFi for some lifting. My legs are still really sore, especially my IT bands.

Warm-up

CS Activation
Bottom Squat Hold
Various Stretching
Snatch Positions w/ 15-45-75#

Snatch

2×95#
2×115#
1-F-1×125#
2×135#
1×145#
1×155#
1×165#
1-1-F-1-1-1×175#

In the early weights I was trying to start slow off the floor. Throughout I attempted to keep my arms loose and not pull early. The miss at 125# was mental with my mind thinking about too many things. I had the miss at 175# no problem, but sat in the bottom too long and didn’t stay tight enough while there.

Shoulder Press

10×45#
5×75#
5×95#
6x6x105#

Trying out some Smolov Jr. for shoulder presses. Kevin jumped in and did these with me. Our friend Jason did a cycle and said it skyrocketed his press. Hope it does the same for us. Based it off a 150# max to be on the conservative side and turned out pretty easy for day 1.

5:00 EMOM

Muscle-ups

Originally I was going to go for 2 each minute, but felt good in the first minute and went for 3. Got it! I’d never done 3 unbroken before. Couldn’t quite get the 3rd one in the 2nd minute and then couldn’t get the 2nd in the 3rd minute, so did singles for the last two minutes. Ended up being 3-2-1-1-1 for a total of 8 reps. I was really struggling with the wrist turnover when I got over the rings. Need to find some drills to work that because it always causes me trouble.

Figured I should get in some squats since it’s been a few days and tomorrow is a golf day. Out to the garage around 7pm. Seems like it’s been forever since I did front squats.

Front Squats

10×45#
5×135#
3×205#
3×215#
3×225#
3×235#
3×245#
3×255#
3×265#
3×275#
3×285#
3×295#

It was a fight for the last two reps, definitely with some back rounding, but I got it. Shit, my max is still 310 the last time I tried it.

Don’t Touch This

My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.

Warm-up

CS Activation
Bottom Squat Hold
Inch Worms
750m Row

Conditioning

He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…

20 Rounds

20s Row
20s Rest

If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.

Strength

10:00 EMOM

Odds: 10 Pendlay Rows (40% of BW – used 85#)
Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)

Nasty little combo that made the light weight get hard.

Midline

3×10 GHD MB Toss (14#)

Fun workout!

Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.

50 Wall Ball 20#/14# 10’ target for men and women
40 KB Snatches 53/35
30 T2B
20 Burpees
30 Clean & Jerk 135/95
40 Box Jump 24/20
50 Deadlift 185/135

Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.

Blistered Feet

Barefoot on pavement is one of the dumbest things I’ve ever decided to do and it was only about 6 minutes. I hope these blisters heal fast.
blisteres-feet

At Survival Fitness for the 9am class, with a bunch of gauze taped to my feet in case the blisters pop.

Warm-up

Arm Circles
Shoulder Stretching
Shoulder Press
- 10×45#
- 5×95#
- 3×115#

12:00 EMOM

Odds: 3 Shoulder Press (130#)
Evens: 20s Dead Hang + 5 Pull-ups

Felt pretty good on the shoulder presses. Concentrated on active shoulders and a good hollow body position during the dead hangs. Didn’t drop from the bar after the hangs so went right into the pull-ups and did them all kipping.

10:00 EMOM

3 Strict HSPU + 5 Box Jumps (30″)

I had to add an AbMat for the last 5 rounds. First time doing HSPU since coming back to shoulder work though and didn’t have any pain. Plenty of pain on the bottom of my feet during box jumps though.

5:00 EMOM

5 Thrusters (95#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

5 Thrusters (115#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

5 Thrusters (125# – 145# for final minute)

I pussed out on the 135# Rx for the last round, so bumped it up on my final round. Wrists are pretty sore after all of this.

First WOD at CrossFit Intuition

Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.

Warm-up

Crossover Symmetry Activation
Bottom Squat Holds

Kevin has a set of the real CS bands and I went pretty heavy with them.

Strength

Back Squats

10×45#
5×135#
5×185#
3×225#
7x5x265#

He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.

Accessory

GHRs

2×5
5 w/ 2kg plate
5 w/ 5kg plate
5 w/ 2kg plate

I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.

Conditioning

3 Rounds

5 C&J 185#
30 DU

Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.

Rested 5-10 minutes and then did 50 burpees for time.

Beat my old PR by 4 seconds with a 2:29.

Skill / Midline

Accumulate 3:00 in a handstand hold (facing the wall)

I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.

Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.

Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.

Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.

Spanish Hills for Hammys

Got up and went out for a run in the Barcelona streets. Went about a half mile before stopping at a good hill for sprints. Sprinted up it 10 times, walking back down to recover after each one. Here’s a picture from the bottom looking up.

This next one is from the top looking down. You can’t even see the bottom of the hill it’s so steep.

Before bed I got out the red band and did some work with it.

3 Rounds

50 Band Pulls
10 Shoulder Presses

2 Rounds

10 Chest Flyes
10 Standing Bench Press/Push-up

Kinda weird for those 2 movements, but got in some stretching and resistance work.

Barcelona Hills

Got up this morning and ventured out for some running. Saw a park on the map that looked like it had some views of the city.

100 Band Pulls (red)

Ran 0.96 miles out to the park. Lots of stopping at street crossings and damn is it hilly here! When I got to the park, I walked up and found an area with some benches and flat-ish ground.

3 Rounds

40 Air Squats
20 C2D Push-ups

The air squats seemed harder than they should have, but the push-ups felt easier. Took me about 5:58.

Walked back down to the streets and went a shorter way back for a 0.61 mile run. I guess I should have reported those in kilometers since I’m outside the United States. 🙂

Did 200 band pulls back in my room. I also brought a jump rope with me, so I could take that out one morning. I think I’ll do some hill sprints one day for sure. Use what you got!