2014 CrossFit Games – Nick Momrik's Fitness Logs

2014 CrossFit Games Open Results

14.5 still gives me nightmares. I’ve never dreaded a workout as much as I did going into that one.

When all is said and done I finished 13,737/80,281 for top 17.1% of men worldwide. That’s an improvement over 9,251/46,227 (20%) in 2013 and 16,389/22,174 (73.9%) in 2012. Since I haven’t been able to train shoulders in over a month, was recovering from some low back (disc) issues for the first few weeks of the Open, and was sick for 14.1, I couldn’t be happier. With the injuries, I set my goal to beat the top 20% finish of 2013 and I did that with room to spare.

This year’s Open was the toughest of the 3 by far and there were almost 4 times as many men as when I first competed in 2012. I’m stronger and more fit than I’ve even been in my life.

I had a great week of rest and relaxation in Costa Rica, but can’t wait to hit it today and get back after it. Plan to keep resting the shoulder though until it’s fully healed.

2014 CrossFit Games Open Workout 14.5

Rested yesterday to be able to hit the final workout of the Open hard! 14.4 was ok for me. I went from 14,785/100,777 (14.7%) to 14,652/93,611 (15.7%). In order to not improve on my top 20% last year I’d have to totally bomb this last workout, which could happen if the shoulder won’t work, but I doubt that.

I warmed up with a 500m row and a ton of stretching and mobility stuff.

2014 CrossFit Games Open Workout 14.5

21-18-15-12-9-6-3

Thrusters (95#)
Bar-facing Burpees

FUCK! That felt terrible! What a nasty combination. They way I broke up the thrusters they actually weren’t too bad. I would have like to go with bigger sets, but I had to play it a little safe with the shoulder. I went 8-7-6, 7-6-5, 6-5-4, 6-6, 5-4, 6, and 3 on the thrusters. Tried to count to between 8 and 10 seconds before getting back on the bar. Didn’t stop during the burpees, but they were awfully slow! Finished in 15:12. Would have liked to be down closer to 14:00, but I had nothing in the tank to push at the end.

I’m hoping my time will keep me around the top 15-16% worldwide mark. Should be safe from dropping down to the 20% where I was last year though.

Tomorrow morning I hop on a plane to Costa Rica for a vacation. I’m not taking a computer with me and have no plans to touch any weight. I will probably do some running and body weight stuff, but my legs need a break and it’ll be good rest for my shoulder too.

2014 CrossFit Games Open Workout 14.4

14.3 was my best Open workout performance in 3 years, with a score in the top 6.8% (6,107th) worldwide. Made for a nice overall jump from 22,238/100,690 (22.1%) to 14,785/100,777 (14.7%). Should be no problem holding on to the top 20% now as long as my shoulder holds up for these last 2 workouts. I’ve been resting it since pushing it too much last Monday.

Yesterday was a rest day and I had a great massage. In to the gym at 1 today. My warm-up consisted of some 30 second calorie rows at a 1,200 cal/hr pace and a bunch of stretching and mobility.

2014 CrossFit Games Open Workout 14.4

14:00 AMRAP

60 Calorie Row
50 T2B
40 Wall Balls (20# MB, 10′ target)
30 Power Cleans (135#)
20 Muscle-ups

Wow, this workout should be called Deception! Paced out my row as planned and finished right at 3:00. Did 5 T2B at a time with 5-8 seconds of walking between sets. Got to 30 like that and then started doing some triples and doubles, with some singles to finish. Split was 6:37 going into the wall balls. I figured this would be a time to rest, but I got to 10 and dropped the ball. 4 sets of 10 to finish at 8:43. All singles on the cleans, trying not to waste time getting back on the bar. Tiebreak time of 11:51. I took my time getting to the rings, took a drink, and didn’t jump up until after over 30 seconds had gone by. Still missed my first muscle-up! Managed to fight for 2 good reps to score 182 reps. Hips had nothing left. I think I had 3 failures.

The only time I felt my shoulder was in the middle of the wall balls. The T2B really had me worried because that’s what aggravated things last Monday after all of the C2B in 14.2 the day before. We’ll see how it feels later tonight and tomorrow once inflammation kicks in.

Headed out to the garage around 7:30 and jumped on the Air Dyne (AD2) for 10:00. Knocked out 351 calories to beat my record by 9. That hurt and was a mental grind. Kept 80-81 rpm until the final 40 seconds.

2014 CrossFit Games Open Workout 14.3

After 14.2, I moved up from 28,476/109,998 (25.9%) to 22,238/100,690 (22.1%) in the world. I was excited last night to see 14.3 announced. No shoulder work and heavy deadlifts. BOOM!

Hit it up right away this morning to allow recovery time in case I need to go a second time for the team on Monday.

I warmed up with 5:00 on the rower, leg swings, jump rope, mashing the legs with a mobility stick, and some foam rolling. Did some deads with 135# and a few step-ups, but figured the first 2 rounds would warm up the movements.

2014 CrossFit Games Open Workout 14.3

8:00 AMRAP

10 Deadlifts (135#)
15 Box Jumps (24″)
15 Deadlifts (185#)
15 Box Jumps
20 Deadlifts (225#)
15 Box Jumps
25 Deadlifts (275#)
15 Box Jumps
30 Deadlifts (315#)
15 Box Jumps
10 Deadlifts (365#)
15 Box Jumps

I finished 9 deadlifts at 315# for a score of 139 reps and a tiebreaker of 6:40 for my last set of box jumps. I went 10, 9-6, 7-7-6 on the first three sets of deadlifts, and then I think I did some triples and doubles with 275# before going singles the rest of the way. I did step-up, jump downs, which turned into step-downs in the final set. Legs were smoked at the end of this one. Every rep with 315# felt like a max attempt. I know it’s early, but I’m in the top 7% of scores in the world, so I’m pretty excited. Finally something in the Open I could crush.

2014 CrossFit Games Open Workout 14.2

Was down to New Species CrossFit in Royal Oak again for day 2 of the BlessTheGym Tour/Camp with Kendrick Farris. Worked on the clean and the jerk today. Tons of carryover from the snatch positioning and drills yesterday. Really glad I went to this with Matt. Was a good experience and reinforced some of the things I need to work on in my lifts.

Got home, took a nap and a shower, then headed over to Survival Fitness to knock out 14.2. After week 1, I was in 28,476th place out of 109,998 men worldwide for top 25.9%. Considering my shoulder isn’t 100% and I was sick for the first workout, I’ll take it. My goal for the year is to finish in a higher percentile than last year, which was top 20%. I just wish I hadn’t taken 2 months to focus on weightlifting, because my engine still isn’t up to where it was.

I warmed up with a lot of shoulder mobility work, about 5 minutes on the Air Dyne, some squat stuff, and who knows what else.

2014 CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:
- 10 OHS (95#)
- 10 C2B pull-ups
From 3:00-6:00, 2 rounds of:
- 12 OHS (95#)
- 12 C2B pull-ups
From 6:00-9:00, 2 rounds of:
- 14 OHS (95#)
- 14 C2B pull-ups
Etc., following same pattern until you fail to complete both rounds

My goal was to get to the round of 14s and get whatever I could. Took it pretty easy in the first 3 minutes, going unbroken with OHS and 3-3-2-2 on the C2B. Didn’t rush the sets of C2B at all. Tried to take it easy on the 12s too, getting the first round done in about 1:15-1:20. Turned into a lot of doubles and singles in these rounds. Didn’t have much rest time before the next 3 minutes. Went 8-6 on the OHS, struggled through the C2B and held on to what I could with OHS to finish with a score of 124. Mission accomplished.

My engine just isn’t what I’d like it to be yet and not doing pull-ups for 2 weeks kind of sucked, especially since my pull-ups aren’t very good to begin with. Shoulder was fine during the workout though. Glad that workout is done and I can get back to training tomorrow. On to week 3.

Hours later I went out to the garage and did CrossOver Symmetry Recovery.

2014 CrossFit Games Open Workout 14.1

We had a great time at the Arnold Sports Festival this weekend. Saw some impressive lifting by Lidia Valentín and Kendrick Farris, among others. Started to come down with a sinus issues on Saturday though and yesterday was pretty miserable. At least it seems to be under control today. Good thing too, because it would be hard to workout with my nose dripping all over the place.

Warm-up

I did a lot of mobility, stretching, and loosing of my shoulders. Did a slow 5:00 on the Air Dyne, worked up in weight on the snatches. Nothing too crazy.

2014 CrossFit Games Open Workout 14.1

10:00 AMRAP

30 DU
15 Ground to OH

My goal going in was to get 3 rounds in 5:00 and go from there. I did this workout in September and had a bad score of 4+37 (217). I knew I would beat that. I went 6-5-4 on the snatches the entire way and was under 5 minutes for 3 rounds. My double unders kind of fell apart after that though. I finished 5+41 for a score of 266. I’ll take it. This is a workout I would have done again with time, but that’s just not possible. The DU can make such a huge difference and I was not my best with them. The only strategy change I would have made was to use C&J in that 6th round. I think I would have gotten back to the rope and gained precious reps.

Glad it’s over with though and my shoulder wasn’t bothered at all. Now I’m going to get some more sleep all day to kind this head cold. I have another appointment at the chiropractor this afternoon. Oh, this TENS unit I bought is the best investment I’ve made in a long time. I don’t think the shoulder would be healing as fast without it.