Tri-ing Interference

My quads and ass are barely sore anymore. Still can’t believe I wasn’t destroyed from Saturday. I guess all the other lunges and single leg work is paying off. Out in the garage at 4pm.


10:00 Airdyne

Went 202 cals and 5.01 km.


5 Sets

  • 5 Deficit Strict HSPU (0, 1.75, 3, 3.75, 4.5“)
  • 15 Front Raises (8#)

The most I’ve ever done for a one rep deficit was 11.5 inches, several years ago. A couple of weeks ago I did 10 reps at about 4 inches, so this was disappointing. I wonder if I don’t have my hands as wide when I’m on stacked plates, which would make it a lot more difficult. I’ll have to play around with it.


  • 30-20-10 Burpees
  • 30-20-10 Push Presses (75#)
  • 60-40-20 DU

In those first few push presses I could feel it was going to be terrible. Triceps were already blown up. I used a rack so I wouldn’t have to pick the bar up off the ground and I managed to stick to all sets of 10, resting the barbell on my back in two of the three breaks. Never missed a double under and finished in 8:39.


3 Rounds

  • 45s Lying Leg Lifts
  • 45s Turtles (Heel Touches)
  • 45s Hollow Hold
  • 45s Russian Twist
  • 1:30 Rest

I had to do scaled hollow holds after round one and didn’t use any weight for the Russian twists. Been two months since I’ve done any ab work like this!

Challenge Accepted

Yesterday I took a rest day and fixed the computers on two old Concept2 Model C rowers!

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Making old work like new again.

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I did my floor PT exercisese and had planned to do the core stability work since I missed it Saturday. Didn’t happen though. 🤷🏻‍♂️

Today at lunch I did the banded PT exercises. Was out in the garage at 4pm.


  • Monster Walks
  • Steamboats


  • 15 Air Squats
  • 2×15 Goblet Squats (35#)
  • 2×15 Goblet Squats (50#)


4 Sets

  • 10 Strict Chin-ups
  • 40 Band Pull Aparts (blue)


15:00 AMRAP

  • 12 Jingle Jangles (21’ across garage)
  • 6/6 Reverse Lunge Knee Drive
  • 12 Push-ups

That was good and the rounds went much faster than I expected. It’s crazy how much more stable I am on those reverse lunges with the knee drive than the first time I did them only 10 days ago. I was flying through them today. I was able to do all of the push-ups unbroken with ease too. Finished 12+2.


Knocked out a set of 10 strict deficit handstand push-ups (~4″) for a challenge making the rounds on Instagram.

After trying one I wasn’t sure I’d get through ten, but that turned out pretty good!


McGill Big 3

  • 9-7-5 Curl-up
  • 9-7-5 Side Plank
  • 9-7-5 Bird Dog

I definitely need to get in these today after skipping them the last two days.


Went in with B at 5:30 because the workout was all fucking barbell again. The new programming is coming later this week or next week. Can’t wait!

Warm-up – 2 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 Kroc Row (35#)
  • 5/5 Single Arm Front Squat (35#)

Tried to do bottoms-up KB presses, but my right shoulder was having none of that so I did the get-ups instead.

Strict Deficit HSPU

  • Sets of 5…
    • No deficit
    • 1.375″
    • 2.75″
    • 4.125″
  • Set of 3…
    • 5.5″
  • Set of 2…
    • 6.875″

I just kept adding a 10# bumper plate and wanted to do sets of 5 as long as I could.

10:00 AMRAP


  • Burpee box jump-overs (24″)
  • American KBS (53#)

I think I missed either 1 or 3 burpee box overs in the set of 9. Got into a rhythm with the burpee box overs where I’d turn a bit getting up on the box and then continue turning as I stepped off so I was then facing the box again for the next rep. I finished the round of 15, got the 18 burpee box overs and 7 of the swings. Based this workout off the Team Series one that had deadlifts instead of the KBS.


Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.


  • Crossover Symmetry Activation
  • 3×8 Reverse Hypers (210#)
  • 10 Burpees


Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

  • 2 @ +AbMat (opposite of deficit)
  • 2 @ 1.5″
  • 2 @ 4″ E30S (4 sets)
  • 2 @ 4″ EMOM (4 sets)
  • 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.


6:00 EMOM

  • 10 Scap Pull-ups
  • + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.


3 Rounds

  • 1:00 Row
  • 1:00 Ball Slam (20#)
  • 1:00 Power Clean (75#)
  • 1:00 Wall Ball (14#, 10′)
  • 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

  • 0:30 Handstand Hold (facing wall)
  • 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.

Burning Quads

Late night at the movies. Didn’t feel like leaving home to go to the gym this morning.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Bar Hang
  • Thrusters (45#)


E3M 15:00

  • 10 Thrusters (95#)
  • 10 Burpees Over Bar

Originally thought 115# but changed last minute. Was a good call because it allowed us to keep intensity high. I was flying trying to keep pace with Bryan no the thrusters and was rep-for-rep the whole way. Right on his heels with the burpees too. Was taking us about 38-40 seconds to finish.


10:00 EMOM (alt)

  • 8 Pike HSPU (30″ box for feet, 2″ deficit)
  • 12 T2B

Not difficult but it’s good to do some lighter reps instead of strict against the wall. Toes to bar felt good and were all unbroken. Getting better at the re-grip in the middle of bigger sets.

More Conditioning

  • 25 Box Jump Overs
  • 25 V-ups
  • 50 Plyo Lunges
  • 25 V-ups
  • 25 Box Jump Overs

Went with side-to-side jumps to start. I think I took 3 sets for the first V-ups, 4 sets for the lunges, 2 sets for the last V-ups, and then did the last 25 jumps turning and facing the box so I wouldn’t trip over it. Finished in 6:26.


  • Bottom-to-bottom air squats

Looks innocent enough right? Had never tried this before. It was horrible about 3 rounds in. I even sat down on my ass for a little bit in round 6 because the burn was so bad. I think I got 63 reps. Talk about pumped up quads!

Big Triple

Planned to get in the HSPU workout in the garage in the middle of the day, but that didn’t happen, so I did it at the gym. Going to be my last Skill WOD workout so I can rest this shoulder from muscle-ups and pull-ups.

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10 Heel Drives
  • 10s Handstand Hold

Mobility: 5 Sets

  • 10s GHD Hanging Stretch

Test Your Max

Kipping Deficit Handstand Push-ups

  • 2 @ 0.5″
  • 2 @ 4.5
  • 2 @ 7
  • 4×6 @ 9 (70% of max)
  • Max reps at same deficit

Rest was 2:00 between those last 5 working sets. I made it through all the sets of 6 again and got an extra one to make a final set of 6 on the max set. Wore the new Reebok CrossFit Speed TR that were delivered today. The HSPU strip on the heel is really cool.

Much brighter than I expected from the pictures.

Strength Accessory: 3 Sets

  • 8 Seated DB Press (53# KB)
  • 20 Barbell Hollow Rocks

Not really cool with the KB, but the 40# DBs we have at the gym aren’t heavy enough. Hard to get the KB up to your shoulders from the floor in a seated position. Cut it back to 3 rounds instead of 5 so I could join Bryan in some stuff.


Warmed up snatches with touch-n-go power triples of 45-95-125-135-155 pounds. Felt great!

12:00 EMOM (alt)

  • 3 Power Snatch
  • 10 Pistols

Used 165# for the first 4 sets and it felt really good so I went 175 and then 185! All still touch-n-go too. I’d never even tried 175 before today. Pistols went well and were solid in these new shoes.


6:00 AMRAP

  • 4 Thrusters (115#)
  • 4 Burpee Box Jump Overs

Nasty combo. Quads had a nice burn by the end. Did 7 rounds plus the thrusters and 1 final burpee box over. Rested too much before picking up the bar each round, as usual with me.

Really happy about the new shoes. They are on par with the Nano 5. Looking forward to ordering a pair of the Nike Metcon 2 at the end of the month when they are released.

You’re Kidding Me

Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.

Skill WOD “Be the Master of your Volume” Week 3 Day 2

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10 OHS (45#, jerk grip)
  • 10 Bridge Rocks

Adjusted the warm-up again for my shoulder.

Mobility: 5 Sets

  • 10s GHD Hanging Stretch/Bridge

Test Your Max

Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.

  • 2 @ 1.5″
  • 2 @ 3.5
  • 2 @ 6.5
  • 4×6 @ 9
  • Max @ 9 (5 reps)

Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.


Strength Accessory: 5 Sets

  • 8 Seated DB Press (50#)
  • 20 Barbell Hollow Rocks (45#)

Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.

Went to the 4:30 class.


  • Jumping Jacks
  • Mountain Climbers
  • Push-ups
  • Air Squats

Strength – Push Press

  • 6×45#
  • 6×95
  • 6×125
  • 6×155
  • 6×180
  • 6×195
  • 6×205 (PR)

That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.


10 Rounds

  • 10 Wall Balls (30#, 10′)
  • 5 Burpees

Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.

5 Rounds

  • 6 Plate Snatches (45#)
  • 6 OH Lunges (alt, 45#)

Went unbroken and never put the plate down. Finished in 2:35.

That’s enough shoulders for one day!

Kipping Deficits

Feeling those lunges from Sunday and probably a little bit of the various squatting yesterday. Left shoulder is still funky. Out in the garage tonight since it was a busy day. Remember to heat the place up first. 🙂

Skill WOD “Be the Master of your Volume” Week 2 Day 2

Skipping the day 1 muscle-ups this week to see if my shoulder improves.

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10 Bridge Rocks

The wall walks bother my shoulder going through the middle so I put the bridge rocks in this week.

Mobility: 5 Sets

  • 10s GHD Hanging Stretch/Bridge

Test Your Max

I didn’t feel the need to do a 1RM deficit again and eat up all that time so I did a few warm-up sets and then got right into working sets. These are all kipping handstand push-ups with a deficit.

  • 2@1″
  • 2@4
  • 2@5.75
  • 4×6@6.5
  • Max @ 6.5 (7 reps)

The prescription is working sets at 70% but I was lower than that last week and still had to decrease to get in the volume. Today I went another inch lower to start, which ends up putting me at 50%. Got all the working sets and an extra rep in that max set. I rested 2:15 between the working sets because I was late catching the clock on the first set so decided to stick with it. Felt much better about that! Here’s my first working set.

Strength Accessory: 5 Sets

  • 8 Seated DB Press (45#)
  • 20 Barbell Hollow Rocks (45#)

I have access to more dumbbell options at home so increased over the 40# I’ve been using. Found out these hollow rocks are indeed holding a barbell. Pretty interesting twist to them.


5 Rounds

  • 25 Push Press (75#)
  • 50 DU

Got this sucker from the “Light” category of the Beyond the Whiteboard Fitness Level workouts. High reps at low weight was a nice challenge for me. Cool combo with push press using a lot of calves, which also comes into play with the jump rope obviously. Then both fatigue the shoulders.

I got the new RPM handles for my jump rope and it came with a bare wire cable, so I figured I’d try it again. Yesterday was the first working trying it out and the result was very disappointing. So today I went back to the old handles that have a coated cable. Like night and day and it doesn’t hurt like a bitch if you miss. I will be swapping cables on those new handles for sure.

I only had 3 misses on dubs. Went 43-7, 8-42, 7-43, and the last two rounds unbroken! I broke up the push presses into 15-10, 2 rounds of 10-8-7, and then 15-10 the final two rounds. Finished in 10:31. I might be feeling that one for a few days.

Shoulder Ow!

My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.

Skill WOD “Be the Master of your Volume” Week 1 Day 2

Warm-up: 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Pass-thrus (under grip)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 3 Wall Walks
  • 10s Handstand Hold

Mobility: 5 Sets

  • 10s GHD Hanging Stretch

Test Your Max

Find MAX deficit Kipping HSPU

  • 1″
  • 5.25
  • 8.5
  • 10.75
  • 13
  • Miss 15

At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.

4 sets of 6 kipping at 70% deficit

  • 6 @ 7.5″ (2×45# + 25#)
  • 5 @ 7.5″
  • 6 @ 5.25″ (2×45#)
  • 6 @ 5.25″

Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.

Max reps at same deficit

Managed 6 again @ 5.25 inches. Barely missed a 7th rep.

Strength Accessory: 5 Sets

  • 8 Seated DB Press (40#)
  • 20 Hollow Rocks

Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.

I finished up with Crossover Symmetry Iron Scap before leaving the gym.

I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.


6 Sets

  • 8/8 Kroc Rows (50#)

It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.


“Jeremy” – 21-15-9

  • Overhead Squat (95#)
  • Burpee

Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.

Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.

Get Nasty With The Girls

My legs were surprisingly tired this morning. The squats I did yesterday were nothing crazy. Went to the gym at 10am.

Skill WOD Hustle & Flow Week 4 Day 2


3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks


4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Best week of the 4 for these shoulder taps. Didn’t fall off the wall once during the 4 sets. I think I figured out how to shift my hips better with the butt facing the wall.

Skill Test

  • 3 Sets: 4 Deficit Strict HSPU (3.5″)

Lowered down from last week’s 4 inches so I could hopefully get 4 each set. Wasn’t easy but did it. I set the plates further from the wall after watching Spealler’s tips video this morning. Felt better that way.

Strength Accessory

3 sets

  • 10 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups (feet on 16″ box)
  • 30s GHD Hollow Hold

The presses have been pretty easy so I added 2 more reps this week. I guess I could have tried using 44# KBs. Also increased the box height under my feet. I really tried to get as low as possible in the bottom of those push-ups to feel the stretch.

5:00 AMRAP


  • Burpees
  • HSPU

I had to have miscounted last week. I think I did the round of 4 twice because there is no way my score should have been that much of a decrease from the previous 2 weeks. Kipping felt much butter with the plates further from the wall. I finished the round of 6s and got 5 burpees, a PR by 6 total reps over the first week. First time Yes! Got a second wind after that success. I was pretty disappointed last week.

I am not sad to see the last day of this workout. Has been my least favorite of the 3.

Took a solid 30 minute rest, but did 10×45# and 5×95# hang power cleans to warm-up for…


“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

I’ve been wanting to try this one out for a long time. Since I’m heading out of town for a couple days today sounded like a great day for it. Get in a metcon involving a barbell and get in some muscle-ups with a full 2+ days to recover before the final workout of this Skill WOD cycle.

The air squats are so damn slow. Tried not to get my heart rate up too high going into the muscle-ups. I went 4-3, 4-2-1, and 4-2-1 on MU. Cleans were 5-5, 5-5, and 10. Took me 10:46. Next time I give this a go I’d try to speed up the 2nd and 3rd round of squats and I’d do all of the cleans unbroken for sure. I broke up those first two sets trying to save my pull a bit for the muscle-ups but with the long break during squats I don’t think it matters. I also think without having done an hour of handstand push-up work I’d be able to get the muscle-ups in 4-3 each round.

This video is a classic. The sport has come a long way.