Nick Momrik's Fitness Logs

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

5:00 Air Dyne
PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

10 @ 45#
8 @ 95#
8 @ 115#
8 @ 135#
8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
8 @ 165#
8 @ 175#
5 @ 185#
5 @ 190#
5 @ 195#
5 @ 200#
3 @ 205#
3 @ 210#
3 @ 215#
3 @ 220#
3 @ 225#
1 @ 230#
1 @ 235#
1 @ 240#
1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

2×5 @ 135#
5 @ 185#
3 @ 225#
1 @ 255#
1 @ 275#
1 @ 295#
3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

1:00 Row
1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

4th GLBRT

Today we competed in the 4th Great Lakes Bay Regional Throwdown {GLBRT}, which was held at Survival Fitness Bay City. We won the 3rd a few months ago, so were hoping for another good finish.

Event 1: “XL Karen”

10:00 Cap
200 wall balls for time.
Women 16# 9′ target. Men’s 20# 11′.
1 person working at a time.
5 burpees EMOM (whole team).

I think we finished in 7:53 to tie for first place.

Event 2: “Grace and Isabel’s Big Day”

10:00 Cap
Part 1:
30 Box Overs (24/20)
Part 2:
“Grace” (135/95)
Part 3:
“Isabel” (135/95)
Part 4:
30 T2B

One Athlete working at a time. There is no requirement on how many reps each athlete needs to complete. There will be two bars provided for the WOD.

We crushed this one and even though I didn’t think I was going to be able to do touch-n-go snatches, I got 2 without trouble in the warm-up and was excited! I was able to get sets of 4-3-3 I think in the workout. We took first and finished around 4:30 I think.

Event 3: “Fran Fran go Fran”

10:00 Cap
63-45-27
Thrusters(95/65)
Pull ups

– One person working at a time.
– Each teammate must complete a thruster and a pull-up in each round.

Not our greatest, but we still took 5th with a time of 7:33-ish. Put us in a tie for first heading into the final event, which was for the top 6 teams.

Event 4

Must choose one person for each part, each teammate must be used.
Part 1:
3:00 AMRAP
Max Air squats
Rest 1:00

Part 2:
3:00 AMRAP
Air Dyne calories
Rest 1:00

Part 3:
3:00
Max deadlift
Rest 1:00

Part 4:
3 min AMRAP
Meters rowed

Score = squats + calories + pounds + meters.

– To make the dead lift more fair, we will subtract the dead lifters body weight from their final dead lift. They will be weighed on spot.
– Teammates CAN help the dead lifter load the bar.

I really liked our chances going into this one. We brought home the belt with 1st place in this event for the overall win! The crowd really got me going and I ended up setting a 15# PR on my deadlift with a pull of 515#.

Really fun day!

glbrt4-podium

I’ll add more pictures later once everyone posts them on Facebook.

Air Dyne with Empty Bar Front Squats

Feeling a little beat up today. Did heavy squats 5 times this week with a 10# PR in both the back and front variations. Quick little recovery workout in the garage around 10am.

4 Rounds NFT, but keep moving

5:00 Air Dyne
10 Front Squats (45#)

Just something to keep get a little sweat on and loosen everything up. Getting a massage this afternoon and then have a team competition tomorrow.

No Touch-n-Go Snatches For Me

Went to open gym. It was a packed house tonight!

Warm-up

3:00 Air Dyne

Snatches

5:00 45# Snatch Position Work
2 @ 95#
2 @ 115#
5 @ 135# (disaster trying 2 TnG for the competition Sunday. I’ll be dropping each rep!)
EMOM: 1 Snatch
- 145#
- 150#
- 155#
- 160#
- 165#
- 170#
- 175# F
- 175#
- 180#
- 185# F
- 185# F (waited a few minutes before this last attempt)

Felt ok, but wasn’t all that comfortable with so many people moving around me and talking to me when my next minute was about to start. Probably not the best thing to do during an open gym.

Back Squats

2×5 @ 135#
5 @ 185#
2 @ 225#
2 @ 255#
2 @ 275#
2 @ 295#
1 @ 305#
1 @ 315#
4×3 @ 255#

Didn’t feel as good as Wednesday, but that’s 3 heavy squat days in a row and 5 this week, so I’ll take the effort. A lot of heavy reps!

WOD

10 Rounds

30s Row
30s Rest

The added deadlift and squat strength is translating to much more power on the rower. My meters were 151/152/153/154/154/154/154/156/157/158 and I still felt great at the end.

Squat Every Damn Day

Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.

Front Squats

10 @ 45#
5 @ 95#
5 @ 135#
3 @ 185#
3 @ 215#
1 @ 235#
1 @ 255#
1 @ 275#
1 @ 285#
1 @ 295#
1 @ 305# (PR)
3×3 @ 215#

Back-to-back PRs with squats, back and front. Excited my squats are back!

Headed over to Survival Fitness for the 5pm…

Olympic Lifting

15:00

Work up to a MAX muscle clean & push jerk for the day

We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.

Gymnastics

12:00 time cap, NFT but keep moving

15s L-sit/L-hang
1->10 Strict Ring Dips

I finished with about 10 seconds left.

WOD

10:00 AMRAP

Buy-in: 50 American KB Swing (53# KB)
15 Wall Balls (20# MB, 11′ target)
30 DU

I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

500m Row
PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

3 @ 95#
2 @ 115#
2 @ 135#
1 @ 155#
1 @ 165#
1 @ 170#
F/1 @ 175#
F/F/F/1 @ 180#
F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

5 @ 135#
5 @ 185#
5 @ 225#
5 @ 255#
1 @ 265#
1 @ 275#
1 @ 285#
1 @ 295#
1 @ 305#
1 @ 215#
1 @ 325#
1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

20s Bottom Squat Hold
10 Zombie Kicks
5 Burpees

Strength

10:00 EMOM

Odds: 5 RDLs (195#)
Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

8 Strict Chin-ups
30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

5 SH to OH (115#)
10 Deadlifts (115#)
15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

Light Garage Work

Rest day, but wanted to get moving a bit and do some active recovery as well. Went out to the garage around 5-ish.

Warm-up

3:00 Air Dyne

Strength

5 Rounds NFT

10 GHD Sit-ups
10 Back Extensions
10 Back Squats (45#)
10 Shoulder Presses (45#)

Tried to be as explosive as possible on the GHD sit-ups and was hitting the foot pad with my feed and even had the front of the GHD come off the ground a little on some reps.

WOD

20:00 on the Air Dyne for 439 calories and 10.52km.

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
20 Zombie Kicks

Strength

Front Squats

5 @ 45#
5 @ 135#
3 @ 185#
3 @ 225#
3 @ 245#
3 @ 275#

Felt solid.

3 Sets

12 Front Rack Lunges (135#)
12 Good Mornings (Black band)
60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

10 Hang power cleans (135#)
10 Burpees

Rest 3:00

5:00 AMRAP

10 Push Presses (115#)
10 T2B

Rest 3:00

5:00 AMRAP

10 Thrusters (95#)
10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

500m Row (1:53)
DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

5:00 Snatch Position Work (45# on training bar)
2 @ 95#
2 @ 115#
2:00 E20S (135#)
2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

5 @ 135# Back Squats
5 @ 50# Snatch Presses
5 @ 225# Back Squats
5 @ 80# Snatch Presses
10:00 EMOM
- Odds: 2 @ 285# Back Squat
- Evens: 5 @ 100# Snatch Presses
3 Rounds NFT (Back off sets)
- 3 @ 245# Back Squats
- 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

AMRAP Wall Balls (20# MB, 11′ target)
* All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

30s Air Dyne
30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

30s Row
30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

The Burpees

In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.

Warm-up

20 PVC Pass-thrus
10 HR Push-ups
20 Air Squats
10 HR Push-ups
20 PVC Pass-thrus

Strength

Bench Press

10 @ 45#
5 @ 95#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 200#

Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.

OHS

5 @ 45#
5 @ 105#
5 @ 125#
5 @ 145#
5 @ 160#
3 @ 190#

Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.

WOD

100 Burpees

I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.

Finisher

5:00 EMOM

10 T2B

Struggled on the last set.