Nick Momrik's Fitness Logs

Hiked Piestewa Peak (2.01 miles in 1:00:18).

At CrossFit Full Strength.

Warm-up

• 400m Run
• 2 rounds:
  • Hip flexor stretch (45s each leg)
  • 10 Wall squats
  • Shoulder stretch with band
• Tabata abs of choice

Strength
5 sets:

• 2-4 Front squat, 3-0-X-1 tempo
• 20s Rest
• Max C2B or work on pull-ups
• 2-3m Rest

WOD
5:00 AMRAP:

• 15 Goblet squats (53# KB)
• 30 Flutter kicks (each leg)

In the warm-up I did Russian twists for my abs with a 18# KB. For front squats I got up to 145# in the last set. In the first set I did strict pull-ups and got 4 in a row. Then I worked on kipping pull-ups the rest of the sets. In the WOD, I finished 3 rounds plus 15 goblet squats and 28 flutter kicks.

At CrossFit Full Strength.

Warm-up

• 2:00 Jump rope
• Tabata isometric holds of choice, such as a wall sit, deep in air squat, top of pull-up, bottom of push-up, plank. etc.

Strength/Skill
5 sets

• 8 RDL (65#)
• 60s Rest
• Max DUs in 45s
• 60s Rest

WOD
5 rounds

• 5 Deadlift (205#)
• 200m Run

In the first round of strength/skill work I got 40 DUs. After that I think I somehow got into doing them for 60s and never even hit 40 again with the extra time. I finished the WOD in 8:53.

At CrossFit Full Strength.

Warm-up

• 400m Run
• 3 World’s greatest stretch on each side
• 5 Turkish get-ups on each side (25# KB)

Strength
6 sets, 2 reps, 2-0-X-1 tempo, 2-3 min rest between sets
Shoulder press

WOD
8:00 AMRAP:

• 5 Power cleans (105#)
• 10 Burpee box jumps

For the shoulder press I did sets of 95#, 100#, 105#, 110#, 115#, and 120#. In the WOD I finished 4 rounds plus 1 additional power clean.

In my apartment in Phoenix. I got some food poisoning on the 20th in Mexico so needed some days to recover.

100 push-ups with sets of:

• 10
• 10
• 13
• 13
• 10
• 10
• 9
• 25

In Sayulita, Mexico.

25 minute run on the beach and up a hill.

86 push-ups (the hundred push-ups program set me back to level 1 for thus week) in sets of:

• 17
• 19
• 15
• 15
• 20

In Sayulita, Mexico.

WOD
5 rounds

• 5 HSPU
• 20 Sit-ups
• 20 Lunges (10 each leg)
• 30 Russian twists

Skill
Work on DU for 10:00.

In the WOD I did HSPU from the pike (stink bug) position. I finished in 12:16. DU work wasn’t as good as yesterday. I did manage a string of 13 in a row though.

In Sayulita, Mexico.

Warm-up

• Max push-ups in one set
• 3 rounds
  • 20 Box jumps (22′)
  • 40 Chair dips

Skill
Work on DUs.

WOD
24 minute beach and hill/mountain run.

I was able to do 32 push-ups without stopping, which is an increase of 4 after 2 weeks of the hundred push-ups program. Not very impressive. It’s moving me down to level 1 for week 5 (it started me on week 3).

Made some good progress with DUs. After about 10 minutes of practice I was able to string together 22 in a row.

In Sayulita, Mexico.

Warm-up
Tabata Mash-up

• Jumping Jacks
• High knees
• Mountain climbers
• Butt kicks

WOD
3 rounds

• 30 Squats
• 300m(?) Run
• 20 DUs

The run goes down a small hill to some bars where I was going to do 5 pull-ups before turning around, but it turns out it’s a school so all of the kids and their mothers were lined up there.

I completed the WOD in 11:28. In the last round all of the DUs unbroken by doing single-single-double.

In Sayulita, Mexico.

30 minute run on the beach and up a hill.

160 push-ups in sets (with short breaks during sets) of:

• 29
• 33
• 29
• 29
• 40