15.4 – Nick Momrik's Fitness Logs

Heavyweight 15.4

Really needed the rest day after the previous workouts. Definitely started getting the “Karen Quads” yesterday, but the soreness is almost gone already, which is unheard of. Every other time I’ve done the 150 wall balls I could barely walk for 3 days. I haven’t done it in almost 4 years though. My shoulders were pretty tired the last couple of days too, but seem fine today.

Aerobic Work

3 Rounds – E5M

20 60 DU
20 Burpees over Rower
20 cal Row

My times were 2:44, 2:50, and 3:09. I messed up 3 or 4 times on dubs in the 3rd round after making the first 2 unbroken. This took a lot more out of my than I expected, but I was moving at a pretty good pace on the burpees.

Power Clean

Work up to a heavy triple as a primer for the WOD. Don’t max out.

3×45#
3×95
3×135
3×165
3×185
3×205

Good enough. All touch-n-go reps.

Conditioning

15.4 – 8:00 AMRAP

3 HSPU
3 Power Clean (185#)
6 HSPU
3 Power Clean
9 HSPU
3 Power Clean
12 HSPU
6 Power Clean
15 HSPU
6 Power Clean
18 HSPU
6 Power Clean
…

I finished 15+6 during the Open in 2015 and did 15+4 this last July. I’ve been feeling much better with my HSPU and managed to get through 9 of the 18 today for a 9 rep PR. I’m also 16 pounds heavier than I was during the 2015 Open! I was cruising along pretty good on my HSPU until the end of the 15 when I started to die out. Held on as best I could at the end. I had 1:18 left on the clock after I finished the 6 power cleans.

On the HSPU I think I did 3, 6, 5-4, 4-4-4, 4-4-4-3, and 2-2-2-3. I could still use a lot of work on my kip to knock them out quicker. Cleans were all quick singles.

Gymnastics

10:00 EMOM

3-5 Muscle-ups

I did 7 sets of 3, a set of 4, failed the 4th, and barely got the 3rd in the final round. 31 total reps. Tried to work on getting some kip into the dips, but don’t think I was very successful because that’s what started giving out.

Home For Less Than A Day

Drove back home this morning. Got some things done and got to the gym before 6pm.

Back Squat

10×45#
4×155
4×205
2×245
2×285
2×315
2×325
2×335

Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.

Shoulder Press

10×45#
6×75
4×95
2×115
2×135
2×152.5
2×162.5
2×170
1×180 (PR)

Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.

Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.

Open 15.4 – 8:00 AMRAP

3 handstand push-ups
3 cleans (185#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
…

I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though. I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.

I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.

Midline

5 Sets

12 Weighted GHD Sit-ups (20#)

Might be time to go heavier.

Flying out to the CrossFit Games in the morning!

15.4 + Super Sunday

Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.

Warm-up

1,000m Row
Crossover Symmetry Activation
Bottom Squat Hold
Roll back
PVC Pass-thrus
Cleans
- 5×45#
- 5×95#
- 3×135#
- 3×185#

2015 CrossFit Games Open Workout 15.4

8:00 AMRAP

3 HSPU
3 Cleans (185#)
6 HSPU
3 Cleans (185#)
9 HSPU
3 Cleans (185#)
12 HSPU
6 Cleans (185#)
15 HSPU
6 Cleans (185#)
18 HSPU
6 Cleans (185#)
21 HSPU
9 Cleans (185#)
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.

Was a little crazy in the gym this morning so got a later than normal start for the regular workout.

20:00 AMRAP

20 Box Jumps (24″)
20 Burpees
20 Sit-ups
20 Walking Lunges
20 Push-ups

With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.

6 Sets

30s Bottom Ring Dip Holds
100′ Farmer’s Carry (62# + 70# KBs)

Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.

250m Row
~2:00 Rest

My times were 45.1, 45.4, 46.2, 45.1, and 44.4.

A lot of work overall, but nothing that really destroys you.