Nick Momrik's Fitness Logs

Dropping Dime Squats

Went up to Rogers City for a couple of days, so yesterday was a rest day. Out in the garage for a solo workout today.

Warm-up

3:00 Air Dyne
45# Snatch Position Work
2×2 95# Power Snatch
3×1 135# Power Snatch

Starting to do power snatches when I don’t have to drop all the way down into a full squat. A few thoughts on this:

Should help to teach the timing of receiving the bar at different positions instead of just trying to drop ass to grass all the time. Dropping to far causes the bar to come crashing down on me and sometimes is the reason for a miss.
More powerful because it forces me to be explosive in the 2nd pull in order to get the bar high enough.

OLY

20:00 EMOM

1 Power Snatch (155#)

20/20! Naturally started to drop a little lower as I fatigued towards the end, but was still well above parallel.

Strength

Back Squats

10 x 45#
10 x 135#
10 x 185#
10 x 225#
10 x 255#
10 x 215#
10 x 175#
10 x 125#

Pretty rough.

E2M 14:00

10 GHD Sit-ups
10 DB Shoulder Presses (35# DBs)

Did the movements back to back and then rested the remainder of the two minutes. Finished in about 45 seconds each round.

Loving the Squats

Chest, shoulders and back are sore from yesterday. In at 10am again though.

Warm-up

5:00 Air Dyne
PVC Pass-thrus

OLY

Snatch day!

Did a few passes through the positions with an empty bar to warm-up.

E2M

Snatch
Hang Snatch
High Hang Snatch

95-105-115-125-135-140

Didn’t miss any, but the high hang snatch with 140# was pretty sketchy and required a few steps to save. PR for the high hang in this complex!

EMOM

1 Snatch

145-150-155-160-165, all makes.

E2M

1 Snatch

Started to run into trouble here. 170 – F, 170, 175 – F, 175 – F, 175. I wasn’t pulling the bar back enough and locking out good.

Strength

Back Squats

10 x 45#
5 x 135#
5 x 225#
5 x 255#
5 x 275#
5 x 295#
10 x 185#

Got into that happy place of almost passing out with 275 and 295#, bit that’s a 5RM PR.

Shoulder Press

5 x 45#
5 x 95#
5 x 105#
5 x 115#
5 x 125#
5 x 130#
3 x 135#

So weak up top.

WOD

3 Rounds

10 Burpees
20 Wall Balls (10′ target, 20# MB)

Everything unbroken for a time of 4:18. Last round of wall balls sucked after back squats.

Finisher

6 Rounds

45m Sled “Sprint” (225# load + 25# sled)
Rest 1-2m

Fun! Good way to finish off the long session, going into a rest day.

Pulled something in my back on Tuesday, but it as weird because it just felt like a knot or tight during the session. Then as I cooled off at home it got progressively worse. Sleeping that night was horrible; I wanted to scream each time I rolled over in bed. Got a hot stone massage yesterday which really helped. Felt good enough to go in this morning for a training session.

Warm-up

1,000m Row (really slow, focused on warming up my back)

Strength

Front Squats

5 x 45#
5 x 135#
3 x 185#
3 x 225#
1 x 255#
1 x 275#
1 x 295#
1 x 310# (PR)
F x 320#
10 x 135#

Had no plans to go for a PR today but after 295# felt good I figured there was no sense in matching a PR at 305#. The PR lift felt good so I went for more and couldn’t get it up. What tweaked back? 😉

Since there were 3 of us with Matt and Davy, we came up with a 3 station rotation between bench press, pendlay rows, and rest.

Warm-up

5 x 135# Bench Press
5 x 135# Pendlay Rows
5 x 185# Bench Press
5 x 185# Pendlay Rows

5 Rounds

5 x 185# Bench Press
5 x 185# Pendlay Rows

The benching got easier as the rounds went on, but the rows definitely got harder.

10:00 EMOM

Strict Ring Dips (10-10-8-6-6)
Strict Chin-ups (8-8-8-6-6)

Fuck these were hard after the benching and rows.

WOD

“Annie”
50-40-30-20-10

DU
Sit-ups (anchored)

First time trying “Annie” with the anchored sit-ups and it definitely helped. Set a 13 second PR with a 6:55 with a bunch of DU misses; 4 in the round of 50 and 2 stupid ones in the round of 10.

Nearly a Century of Double Unders

At Survival Fitness this morning with Matt at 10am. Conditioning focused instead of strength for a change of pace.

Warm-up

DU Practice

I got a set of 98 unbroken for a PR. Started tripping up around 95 and managed to save a few more, but couldn’t get to the century mark. So close, yet so far away. Got another set of 67.

OHS

5 x 45#
3 x 95#
3 x 135#
1 x 165#
1 x 185#
1 x 195#
1 x 205# (PR)
1 x 215# (PR)

Shoulders were shaky even with the empty bar, so I was not confident about how the day would go. Then in the set of 135# I started to feel a knot in the middle of my back on the left side, which would continue to get worse through the training session. Just goes to show that your body can still perform when not feeling your best. Really happy with the 15# PR.

Conditioning & Gymnastics

A couple of partner interval-type workouts where 1 person does a round while the other person rests.

5 Rounds each

200m Row
15 Pull-ups

Really need to get in butterfly practice since I seem to have lost them. Got all 15 unbroken to start and 10-5 in the second round. Then the pull-pull combination started to kick in.

5 Rounds each

15 cal Air Dyne
10 Ring Push-ups

Did all of the ring push-ups unbroken. We were planning to do a short sprint workout with burpees and wall balls after a longer rest, but both of us were feeling sick after these two. We decided it was a better idea to call it a day, since this was a considerable amount of hard conditioning because of the rest/work.

All Lifting

Went over to Kevin’s at 7pm. Legs are still pretty sore from the last few days. Warmed up with a quick 500m row.

Cleans

Off blocks set at the knee.

Warm-up with empty bar 45# position work
2 x 3 x 95#
2 x 3 x 115#
3 x 155#
3 x 175#
3 x 205#

Back Squats

5 x 135#
5 x 185#
3 x 225#
3 x 255#
1 x 275#
1 x 295#
1 x 315#
1 x 325#
3 x 5 x 245#

Jerk Lockouts

2 x 135#
2 x 185#
2 x 205#
2 x 225#

Split Jerks

2 x 125#
2 x 135#
2 x 155#
2 x 185#
2 x 205#

Incline Bench Press

5 x 95#
5 x 125#
5 x 135#
5 x 137.5#

Good Mornings

5 x 155#
5 x 155#
5 x 175#

Incline Bench Press w/ Earthquake Bar

5 x 70# (35# KB on each side)
4 x 100# (35# and 15# KB on each side)
5 x 90# (35# and 10# KB on each side)

Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

E20S 2:00 – 1 x 95#
Rest 2:00
E30S 2:00 – 1 x 115#
Rest 2:00
E45S 3:00 – 1 x 135#
Rest 3:00
EMOM 3:00 – 1 x 155#
Rest 1:00
EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

3 x 25#
3 x 35#
3 x 45#
3 x 53#
3 x 58#
1 x 63#
1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

5 Ring Push-ups
10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.

Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

10:00 65# Clean Position Work
2:00 E30S: 2 x 95#
2:00 E20S: 1 x 135#
EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

5 x 135#
5 x 185#
3 x 225#
3 x 235#
3 x 245#
3 x 255#
3 x 265#
3 x 225#
3 x 235#
3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

10 x 95#
10 x 105#
10 x 115#
6 x 125#
6 x 135#
3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

10 GHD Sit-ups
20 Russian KBS (70# KB)
50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

5:00 Snatch Positioning (45# training bar)
2:00 E30S – 2 Snatches (95#)
2:00 E30S – 1 Snatch (115#)
4:00 EMOM – 1 Snatch (135#)
4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

10 x 45#
5 x 135#
5 x 185#
3 x 225#
2 x 255#
2 x 275#
1 x 295#
1 x 305#
5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

Odds: 5 Strict Deficit HSPU (15# bumpers)
Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

30s Row
30s Rest

Consistent!

Rest 5:00

5 Rounds

30s Row
30s Rest

Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

Walked 300m
5:00 Air Dyne

The Best I’ve Visited

Back to CrossFit Santa Cruz at 7am this morning. This has been the best box and coach I’ve ever been to and it’s not even close. Danielle is the owner and was there both mornings. You can tell she’s been doing this for a long time because she was noticing things from all different people way across the gym and yelling out fixes or improvements we could do. All of the athletes went out of their way to introduce themselves to us as well; very friendly box and environment.

Warm-up

Plate shrugs
Hip Stretches
Deep Squat Hip stretches holding plate out in front

Really like some of the thing they did for warm-up the last two days, which I’ve never done before.

Strength

3 Rounds

MAX Handstand Hold (face-in, palm 8″ from the wall)
2 x 3 Front Squats (focusing on technique, practice perfect reps)

I got 1:00, 1:10, and 1:17 on the handstand hold. Really hard to keep everything tight and off the wall except for the toes. Rough on the wrists. Front squats were light with 95#, 115#, and 135#.

WOD

5 Rounds

20 KBS (53# KB)
10 Burpees (6″ target)
200m Run

Tried to keep a steady pace since it was going to be over 10 minutes. She got on me about stopping in the bottom of my KBS, instead of anticipating it and getting right into that hip pop, which really helped with efficiency and to keep my reps unbroken. Finished in 12:56.

CrossFit Santa Cruz

Dropped in at CrossFit Santa Cruz this morning with a few other guys from Automattic. Really cool since I’ve watched countless CrossFit videos filmed in their box. We went to the 7am class.

Warm-up

Stations

400m Run (Pace)
Jump Rope
Walking Lunges & Bear Crawls
Row

After that, we did about 15 minutes of mobility work.

WOD

500m Row
20 Push Jerks (155#)
30 Burpees

Fun little one. Finished in 5:35.