Nick Momrik's Fitness Logs

Back To It

Had an epic weekend attending the Central East Regionals in Columbus. I’ll have more to say in a few days. Went it at 5pm tonight and stayed after for some extra fun.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
50 Jumping Jacks
50 Butt Kicks
50 High Knees
50 Mountain Climbers

Strength

Back Squats!

5 @ 45#
5 @ 135#
3 @ 185#
3 @ 225#
3 @ 255#
3 @ 275#
3 @ 285#

Felt solid today, especially after sitting in stadium seating and standing on concrete all weekend, plus about 10 hours of driving.

WOD

10 Rounds

2 Power Cleans (205#)
1 Push Jerk (205#)
5 Pull-ups
10 Push-ups
15 Air Squats

I didn’t rush myself on the cleans and jerks because I didn’t want to fail and I wanted to be able to put a little effort into technique while doing them. Started out hot with only 1:17 for the first round. Too fast. Finished in 21:07.

Finisher

Picked up a S-35E Rogue “E” Sled this weekend and put it to use today. Did some sled drags forward and backwards, starting with 135# loaded on and up to 180#. Then did some sled arm pulls.

It felt so good to workout after 3 rest days and eating all kinds of awesome food and desert and drinking plenty of beers.

Thursday Before Regionals Road Trip

Legs are still feeling those back squats from Tuesday. In at 10am with Brad and Kevin for a quick workout. May hit up a box in Columbus later today.

Warm-up

500m Row
PVC pass-thrus
Stretching

Strength

12:00 EMOM

Odds: 8 Ring Dips
Evens: 8 Ring Rows

Bench Press (Close Grip)

10 @ 45#
5 @ 135#
5×5 @ 185#

This felt so much better for me than my benching has been lately. Kind of surprising considering the ring dips and rows we had just done before it.

WOD

50 American KBS (53#)
30 Burpees
50 Goblet Squats (53#)

Nice little burner. Finished in 5:56, going unbroken in the KBS and burpees, then breaking up the goblet squats quite a bit due to quads burning up.

Now off to Columbus for the weekend to watch the beasts of the Central East.

Snatch Some More

Definitely feeling those high volume squats from yesterday! In at 10:30am today with a big focus on the snatch.

Warm-up

3m Jump Rope
PVC Pass-thrus

Olympic Lifting

High Hang Snatch
Hang Snatch
Snatch

All squat snatches. Started at 75# and added 10# each set, finishing with 125#. Took about 2-3 minutes between sets.

5:00 EMOM

2 Snatches (125#)

I missed the first one in the 2nd set, but they were feeling pretty good other that. Rested about 5 minutes and then weight for more weight.

6:00 EMOM + 1 more

1 Snatch

I did 2 sets with 135#, 1 with 145#, and then 1 with 155#, which matches my PR. Things were feeling good, so I went for 165# on what I was planning to be my last set (originally wanted to do 5:00). Missed it, but felt I could get it, so tried again and missed.

Took about a 2 minute break because I know I could get it and figured a little extra rest would help. Tried to focus on being explosive and caught it overhead. Rode it down, just shy of parallel, and was able to come up with it. So doesn’t count as a full squat snatch, but I was literally like an inch away. I’ll take it though. First snatch PR since November, although my technique hasn’t been feeling good enough to try until today.

WOD

3 Rounds

250m Row
10 Box Jumps (32″)
10 KBS (53# KB)

I’m not sure if my time was 5:43 or 6:43, because I started on a minute with a clock already running for other people and wasn’t paying enough attention when I finished. I think it was 6:43 because I finished the first round just under 2:00.

Central East Regionals Week

Heading down to Columbus on Thursday to watch the Central East Regionals this weekend. It’s going to be so much fun!

Walked 18 holes of golf on Sunday afternoon and yesterday morning. Feeling refreshed today. Went in at 10.

Warm-up

500m Row
10/10 Leg Swings (f-b, s-s)
PVC Pass-thrus

Gymnastics

12:00 EMOM

Odds: 5 Strict Deficit HSPU on 35# bumpers
Evens: 7 Strict Pull-ups

First time doing strict HSPU on 35s and survived all 6 rounds! That might be the most strict pull-ups I’ve ever done in a day too.

Strength

Back Squats

8 @ 45#
5 @ 135#
5 @ 185#
5 sets of 8 @ 225#

Wanted to try something with a little higher volume and this definitely did the trick. 225# is about 70% of my 1RM.

Core

3 Rounds

10 Ab Roll-outs / Evil Wheels (on knees)
10 T2B

Not for time. Aimed for good quality on the roll-outs and did all sets of T2B unbroken.

Conditioning

10 Rounds

50m High Prowler Sprint
50m Low Prowler Sprint

Used the wooden prowler and loaded it up with four 45# bumpers.

Partner It Up Times 3

Feeling a little sore from yesterday, mostly in my upper chest and shoulder area. Abs are pretty sore from the 150 sit-ups too. Went it at 11am today.

Warm-up

2 Rounds

25 Air Squats
25 HR Push-ups
25 Russian KBS (49# KB)
25 Lunges
25 Star Jumps
25 Zombie Kicks
25 Jumping Jacks
25 High Knees
25 Butt Kicks
25 Mountain Climbers

Nothing like 500 reps to get you warmed up! Finished in under 13:00

WOD

It was a 3 part partner WOD, with each part having a 6:00 time cap. Each partner does the pacing element once and then you switch. Rest the remainder of the six minutes. I worked with Kevin.

Pace: 500m Row
MAX Wall Balls (20# MB, 10′ target

Stupid screen on the rower turned off right before we started, so I did a bunch of extra distance. We got 105 reps, with Kevin getting 54 and me 51. I did mine in sets of 25 and 26. Kevin whooped my ass on the rower as usual. I think I kept around a 2:00/500m pace.

Pace: 600m Run
MAX Clean & Jerks (115#)

I got 28 in around 2:50 and then Kevin got 18 more for a total of 46.

Pace: 0.75 mile Air Dyne
MAX Sit-ups

I started us off with 68 sit-ups for a total of 130. Not sure I needed a bunch more sit-ups after 150 yesterday and already having a sore core.

Good workout!

A Do Work Saturday

We partied at the box last night for Casey, who is going away to be a Navy diver in just over a week. Went in to the 10am this morning.

Warm-up

“Annie”
50-40-30-20-10

Sit-ups
DU

First time in a year I didn’t bring my bag to the gym, so didn’t have my good rope and had to use one that was hanging on the wall, with about a foot of extra cable hanging off the one end. There was a screw-up with the clock anyway, so wouldn’t have been able to set a PR. These movements are actually in the wrong order as well.

Strength

12:00 EMOM

Odds: 8 Ring Rows
Evens: 8 Ring Dips

I’ve always been pretty terrible at ring rows, but I was able to get 8 for all 6 sets. Did all of my ring dips strict too.

WOD

4 Rounds

20 Sandbag Clean and Toss over Shoulder
10/10 Sledgehammers
150m OH Run (45# bumper)

Finished in 13:44. Had to stop about 2/3 of the way through each run because my shoulders were on fire. Other than that, didn’t stop on anything.

Finisher

Tire flips

Back at 3pm for some lifting.

Cleans

Clean + Hang Clean + High Hang Clean, with about 2:00 rest between sets. I used 115#, 125#, 135#, 145#, 155#, 165#, 175#, and 185#. ~~Last set was a new high for this complex.~~ (I’ve actually done this up to 195#, but that started at 135#. Only have done 175# with power cleans) Still not using wrist wraps or lifting shoes, and it’s actually feeling pretty good.

5:00 EMOM

2 Cleans (205#)

Rest 5 minutes.

5:00 EMOM

1 Clean (225#)

Rest 3 minutes

3:00 EMOM

1 Clean (235#)

Up until a week ago, my max clean was 230#, so it felt really good to get those rep at 235# after already having done so much cleaning.

Without thinking about how many front squats I had already done, I was going to do a 5×3 of back squats with 275#, but I got 2 reps in and had nothing in my legs, so I called it quits before I hurt myself.

Shoulder Press

5 @ 135#
5 @ 135#
5 @ 135#
5/5 @ 45# DB
5/5 @ 45# DB

The issue I’m having with a weak right arm on bench press is following me along to overhead. I switched up to DBs after the 3rd set to try to make sure each arm got work. It was a struggle to get 5 reps on the right side with the 45, but not much of an issue on the left. Weird.

Just Another Thursday

In at 10am with Kinde and Monica. Not many people training this week after “Murph” destroyed us all.

Warm-up

3:00 Air Dyne
PVC pass-thrus

Strength

Bench Press

Warmed up with 10 @ 45#, 5 @ 135#, and 2 @ 185#.

E2MOM 12:00

1 Bench Press (205#)

We were supposed to use 95%, but since my bench press has been a struggle lately and there were no other guys there to spot me, I didn’t want to push my luck. The 205# felt pretty good throughout.

OHS

Find 3RM

3 @ 135#
3 @ 145#
3 @ 155#
3 @ 165#
3 @ 175#

I’m not using wrist wraps or lifting shoes for a few weeks, so this was interesting. My wrists were killing at the end of those last couple sets. That’s 15# more than I’ve done for 3 reps, so I’ll take it!

WOD

21-15-9

Burpees
Air Dyne calories

Fun little metcon here. I finished in 5:09.

Finisher

7 x 12 GHD Sit-ups (Romain Chair)

Was supposed to do 10 sets, but my back started to light up, so I called it quits.

Rest day tomorrow to golf!

Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

Lots of stretching
2m Air Dyne

Gymnastics

10:00 EMOM

5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

3 Broad Jumps (for distance)

Strength

12:00 E2MOM

1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

10/10 62# KB
10/10 62# KB
10/10 62# KB
10/10 71# KB
7/7 80# KB

WOD

3 Rounds

30 DU
10 V-ups
10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.

Sore All Over

It’s been quite awhile since I woke up feeling sore in so many places. Later today and tomorrow are going to be tough to walk I bet. Went in at 9am because I was not feeling like doing a longer workout today.

Warm-up

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

Strength

3 rep Front Squats

5 @ 45#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 225#
3 @ 255#

I wasn’t planning on going heavy, but I just couldn’t help myself once we got going. It was a bit awkward since I was paired up with Davy on a rack and he’s about a lot shorter than I am.

WOD

13:00 AMRAP

10 DB Snatches (45#)
20 Sit-ups
30 MB Cleans (20# MB)

Fuck did those MB cleans blow. My quads did not want to cooperate after the first round. I finished 2 reps shy of 4 complete rounds. Rx was only 40# for the snatches, but there were none left, so I went heavier.

Finisher

300m Row
50 Burpees

More suck, but I just kept going on my burpees and never stopped. Took me 4:52 which isn’t too bad for me considering we barely had any rest after the WOD.

Memorial Day “Murph” 2013

Best day of the year to be at a CrossFit box. At Survival Fitness we beer and grill all day after doing the WOD. Great times with great friends.

“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

* Break up the 100-200-300 however you like. Most everyone does 20 “Cindy” rounds, which are 5-10-15.

Not everyone is pictured since this was taken a couple of hours after the WOD.

Last year I finished in 44:26, so I was looking to demolish that time this year. My goal was to get the runs done in a combined 16 minutes and do each “Cindy” round in under a minute, to get me a time of about 35:00.

Went out faster than planned in the first mile, running with Michelle and Kevin, taking just over 7 minutes. I did my first 10 rounds of Cindy in sub-1:00 pace, but the push-ups and squats started to slow me down in the 2nd half. Headed out the door for the run at around 31:00. About a 1/4 mile in, my back started to cramp up, which has never happened before. At that point it turned into a battle to hit sub 40. Thankfully my back eased up in the 2nd half of the mile. Then Michelle came out and sprinted the end of the run in with me for a nice push.

Finished in 39:41, a PR by over four and a half minutes! I’ll take it. My goal was pretty ambitious. Now it’s time for beer and brats!