Two Short of All Unbroken

My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.

Warm-up

  • 400m Run
  • 10 Kip Swings
  • 20 PVC Passes

Gymnastics

E2M – 7 Sets

  • 8 Muscle-ups

I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.

I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.

I think this video is some of the reps in round three.

Conditioning

30:00 AMRAP

  • 80/80m Hill Run
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers
  • 80/80m Hill Suitcase Carry (50#)
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers

My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).

Without Rest

Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.

Handstand Balance Breakthrough

Tris, Bis, & Shoulders

3 Sets

  • 12 EZ Bar Skull Crushers (66#)
  • 12 Hammer Curls (40# DBs)

3 Sets

  • 12 Reverse Grip Tricep Push Downs (60-71-71#)
  • 12 EZ Bar Curls (66#)

3 Sets

  • 12 Wrist Curls (10-12-12#)
  • 16 Shrugs (60# DBs)

Conditioning

3 Rounds

  • Partner A:
    • Row
  • Partner B:
    • 40 Mountain Climbers
    • 16 Box Jump Overs (24/20”)
    • 30 Hollow Rocks
    • 14 Single Arm DB Hang C&J (60/40#)

Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.

Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.

View this post on Instagram

All the kettlebells.

A post shared by Nick Momrik (@nickmomrik) on

Team, Solo, Team


I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,247m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 15 Monster Squats
  • 10 Hang Power Cleans (45#)
  • 10 Shoulder Presses (45#)

Conditioning

  • 14:00 AMRAP w/ Partner
    • 30 Hang C&J (95/65#)
    • 20 HSPU
    • 15/10 cal SkiErg
  • 5:00 Rest
  • 7:00 AMRAP
    • 15 Burpees
    • 15 Deadlifts (135/95#)
  • 5:00 Rest
  • 14:00 AMRAP w/ Partner
    • 15/10 cal Row
    • 20 Hand Release Push-ups
    • 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

  • 50m DB Front Rack Carry (50# DBs)
  • 14 Landmine Twists (70#, club grip)
  • 8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,400m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Plyo Lunges
  • 10 Air Squats
  • 10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

  • 10 Weighted Plyo Lunges (50# DBs)
  • 10 Squat Jumps
  • 10 Air Squats

Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.

Midline

4 Sets

  • 24 Russian Twists (5# ankle weights)
  • 12 Leg Lifts (5# ankle weights)
  • 12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.

Conditioning

30:00 AMRAP w/ Partner

  • 40 Single Arm DB Hang C&J (50/35#)
  • 20 Burpee Box Get Overs (48/38”)
  • 200m Suitcase Carry (70/50#)
  • 40 Ring Dips
  • 20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.

Four Rounds Worked Out

I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.

Warm-up

  • 15:00 Airdyne (305 cals, 7.62 km)
  • Monster Walks

Strength

Back Squat

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×205

Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.

Conditioning

  • 4 Rounds
    • 5/5 Single DB Hang C&J (50/35#)
    • 10 Burpee Box Jumps (24/20″)
  • 5:00 Rest & Repeat

I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!

When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.

Midline

3 Sets

  • 30/30s Star Plank
  • 10 Evil Wheels

Oh boy, those star planks will get ya! Took me 6:35.

Not a Good One

Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.

Warm-up

Monster Walks

Conditioning

3 Rounds

  • 50 cal Ski/Row/Ski
  • 20 T2B
  • 25 Burpees
  • 5/5/5/5 Hang DB C&J (50/35#)
  • 100 DU

This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.

This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.

Deep Ab Burn

Out in the garage during lunch.

Year of the Engine – Rocket Race

24 Rounds

  • 15s Airdyne
  • 30s Rest

It doesn’t work trying to do 15 second intervals on my rower, so it was an easy choice to do this on the bike. Well over 100 RPM and I was getting faster throughout. I had 175 calories after 10 rounds, 356 after 20, and 432 to finish with 4.72 km. This is a far cry from Airdyne Hell though, which is 10 rounds of 15 seconds at 100% with 1:45 rests. I’ve done 250+ calories on that workout, which hurts really bad by round four.

Went to the gym at 4pm. The class workout had heavy snatches and cleans, plus a bunch of T2B. I wasn’t going to risk my back or tear up my hands two days before 20.5, so I came up with this. Warmed up with 2:00 Echo Bike for 20 calories.

Accessory

4 Sets

  • 8/8 Half Kneeling Bottoms Up KB Press (26#)
  • 8 Lateral Raises (10# DBs)
  • 8 Front Raises (10# DBs)

Conditioning

10:00 AMRAP

  • 4/4 Dumbbell Hang C&J (50#)
  • 8 Goblet Squats (50#)
  • 20 Heavy Double Unders (Zeus rope)

I really like that movement with the dumbbells and the squats actually felt good too. I forgot hot terrible that heavy rope is though; you have to grip so hard to make sure the handles don’t fly out of your hands. I did 7 rounds + 2.

Midline

3 Rounds

  • 30 Alternating V-ups
  • 30 Side Plank Jumps
  • 60 Hollow Flutter Kicks

Deep burn in that first round of flutter kicks, but I held on to go unbroken with every movement in every set. Finished in 5:24, which is 47 seconds faster than back in July.

Nice to be done in less than an hour.

Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.

Warm-up

  • High Knees
  • Butt Kicks
  • Zombie Kicks
  • Power Skips
  • 10 PVC Passes
  • 10 Air Squats
  • 400m Run

Conditioning

Team of 3

  • 12:00 AMRAP
    • 250m Row
    • 2 Dumbbell Snatch (50#)
    • 2 Dumbbell Squat C&J (50#)
    • 2 Dumbbell Snatch
    • 2 Dumbbell Squat C&J
  • 3:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 15 Air Squats
    • 10 Push-ups
    • 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today since I’m going to rake the lawn and my WHOOP recovery score is low.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts (115-135-155#)
  • 40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

  • 10 V-ups
  • 10 Single Arm Dumbbell Hang C&J (5/5, 50#)
  • 10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

  • 5/5 Split Squat Rock Back (3s pause)
  • 5 Evil Wheels
  • 10 Dead Bugs
  • 10 Groiners
  • 10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

18.1

Last night my ankles and shins started getting a little sore. I think it was too long after the ankle dorsiflexions so maybe it was the broad jumps?

It’s a different Open for me this year, which I wrote about yesterday on nick.blog. I didn’t watch a single strategy video today (other than the official one CrossFit showed during the live announcement). I did see this recommended warm-up come through in the Active Life private Facebook group.

18-1-warm-up.jpg

Every year I have a laugh at shit like this. What gyms have enough rowers for people warming up and people doing the workout? You don’t need anything near a 15 minute warm-up for a 20 minute workout and certainly don’t need to fatigue the movements you’re about to do. Maybe the elite athletes, but not the average Joe like me. GTFO!

Warm-up

  • 23 cal Row
  • 5/5 Single Arm DB Hang Clean & Jerk (35#)
  • Ring Hang
  • 3/3 Single Arm DB Hang Clean & Jerk (50#)
  • 8 T2B

CrossFit Open 18.1

20:00 AMRAP

  • 8 T2B
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 14 cal Row

First round was a little fast, but I fell into a great rhythm after that and was almost dead-on a 2:00 per round pace the whole way. I was doing 4-4 toes to bars, clean right into a push press, and switched hands in the air. Could have got up to speed on the rower quicker but was averaging about 1,125-1,150 cal/hr. I’d take a quick breath or two coming off the bar before picking up the dumbbell but didn’t really rest other than that. Was a good mix of movements for me. I did die out at the end and reset my feet for every T2B at the end without letting go of the bar to finish with 10+6 or 326 total reps.

I think this might be my favorite Open workout. Maybe they’ll all be like this!