Nick Momrik's Fitness Logs

Cancelled

Warm-up

0.3 km TrueForm Walk
721m Row
20 PVC Passes

Chest & Back

Incline Bench Press

10×45
5×95
5×125
5×145
5×150
5×155
5×160

We used an aggressive incline today.

3 Sets

12 Incline DB Fly (15-15-20#)
12 Incline Bat Wing Fly (15-15-20#)

3 Sets

12 Incline Back Fly (25#)
MAX Ring Rows (10-8-8)

3 Sets

12 Seated Rows (wide, 115#)
8/8 Kroc Rows (50#)

I’m posting this the next morning and realized I don’t really look things up in BTWB anymore, so I cancelled my subscription and will stop double posting my workouts.

A Little Stain

Things are a bit sore from the last two days and from processing a bunch of wood and then sanding.

Conditioning

3 Rounds

6:00 BikeErg (2,591 – 2,600 – 2,621 m)
6:00 TrueForm Walk (0.61 – 0.66 – 0.69 km)

Midline

12:00 AMRAP

15 V-ups
12 alt Lunge w/ Twist (15# plate)
15/15s Copenhagen Plank
60/60′ Suitcase Carry (70# KB)
20 Bicycles
12 alt Plank T-Rotation

Some new movements, after looking at a Men’s Health post. Got through 3+7.

Then we stained wood for two hours.

I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.

3:00 Row (700m)
3:00 TrueForm Run (0.45 km)
3 Rounds
- 20 Push Jerks (75#)
- 50 Mountain Climbers
- 12 Pull-ups
- 100 Jump Rope
- 20 DB Floor Presses (40#)
- 20 Back Rack Lunges (75#)

Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.

22.2 Scaled+

Warm-up

2:00 TrueForm Walk (0.2 km)
2:00 BikeErg (913m) d
10 Air Squats
20 Trunk Twists
10 Toe Touches
Deadlifts
- 10×45
- 5×95
- 5×115

Conditioning

CrossFit Games Open 22.2 Scaled+

10:00 Time Cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (135#)
Bar-facing burpees

That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.

Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.

Midline

3 Rounds

15 DB OH Sit-ups (20#)
20 Leg Raises
16 alt V-ups

Arms

3 Sets

15 EZ Bar Curls (41#)
15 Double DB Skull Crushers (25#)

3 Sets

15 Incline DB Hammer Curl (20#)
15 Tricep Pushdown (49#)

All New by B

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
3 Sets
- 80′ Tip Toe Walk (Forward, Back, Forward)
- 10 Calf Raises

Legs

3 Sets
- 12 Lateral Box Step Overs (24”, 15# DBs)
- 140/120m TrueForm Run
- 15 Squat Jumps
3 Sets
- 12 DB Reverse Lunges (40#)
- 250/200m BikeErg
- 16/10 Plyo Lunges
3 Sets
- 12 Cossack Squats
- 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

30s Dead Bugs
10s Rest
30s Side Plank Twist (on elbow)
10s Rest
30s Side Plank Twist
10s Rest
30s Bear Crawl (forward/back over 6′)
10s Rest
30s Lateral Plank Walk
10s Rest

Good one that B found online. Rough on the shoulders.

Making Out Tate

Warm-up / Conditioning

3 Sets

2:00 TrueForm Walk (0.17 – 0.19 – 0.21 – 0.22 km)
2:00 Row (446 – 446 – 449 – 457 m)

Back & Arms

3 Sets

10 Lean Back Lat Pulldown (104#)
10 Standing Bent Over Back Fly (25# DBs)

3 Sets

10 Lat Pulldown (double handle, 104#)
10 Barbell Curl (65-55-55#)

3 Sets

10 DB Upright Row (25# DBs)
10 banded Face Pull (red)

3 Sets

MAX(?) DB Tate Press
- 20×30#
- 20×40
- 10×45

Sunday Sixes

We were feeling pretty beat up from Friday and Saturday.

2 Rounds

6:00 BikeErg (2,687 – 2,689m)
6:00 TrueForm Walk (0.64 – 0.68 km)

Saturday Work Meeting

We had to get in our workout early today since I had a work meeting in the morning.

Warm-up

3 Sets

40′ Tip Toe Walk
10 Calf Raises

Conditioning

30:00 AMRAP

60 Jump Rope
30 Mountain Climbers
20 Air Squats
20 Push-ups
20 Bicycles
16 Plyo Lunges
10 Burpees

Oh boy! Before we hit the halfway point I was ready to stop. No place to recover in this one. I only tripped once or twice on the rope, managed 10-10 for push-ups every round, and did step back/up burpees. Got through 7+60.

22.1-ish

Warm-up

80′ Side walks
1,400m BikeErg
20 PVC Passes
10 DB Hang Power Snatches (15#)
6 DB Hang Power Snatches (35#)
1 Wall walk
8 Box Step Overs (24″)

Conditioning

CrossFit Games Open 22.1-ish – 15:00 AMRAP

3 Wall Walks
12 DB Hang Power Snatches (35#)
15 Box Step Overs (24”)

Over the last two years, fitness priorities have changed a bit. Almost every year I’ve come out of the Open with some type of back injury, so the focus now is on staying healthy for the rest of life; I don’t need to be hobbling around because I wanted to prove myself in some workout. So I scaled back the weight and limited bending over on the snatches to save my back. Also decided on step overs, which give a great workout as well. It was a great workout and I got through 7+5.

Midline

2 Rounds

20 DB Punch Sit-up (10# DBs)
20 Russian Twists (10#)
20 Lying DB Overhead Pullover (knees up, 30#)
20 Renegade Rows (30#)

Tried some new movements.

Walk it Out

My abs are feeling yesterday’s midline work.

Warm-up

3 Sets

3:00 Row (686-697-711m)
3:00 TrueForm (1:00/1:00 Sideways, 1:00 Backwards)

Conditioning

12:00 AMRAP

6 HSPU
5 Burpee Pull-ups
6 Box Jumps (24″)
5 DB Hang Squat Cleans (25#)

Went better than expected and got 5+11.

Midline

3 Sets

12/12 Side Plank Bounces
10 Parallette Shoot Throughs
8/8 Hanging Oblique Raises
160′ Farmer Carry (60# DBs)

Real grippy! Took 8:30.