Groiner – Page 2 – Nick Momrik's Fitness Logs

Get Out

Was due for the rest day yesterday. Chest was still sore and my quads started to get sore from all of the Sunday air squats. This weather is crazy (57°) so I took advantage with the garage open and some outside movements.

Active Life – Hips

Warm-up

1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Paused Squat Press Outs (25#)
5 Jump Squats

Workout – 4 Sets (2x each side)

8 One Arm Waiter’s Squat (53#, 3s pause)
60m One Arm Farmer Carry (70#)

Really nice walking up and down the driveway instead of doing 5 meter turn-arounds inside the garage. Warmed up my snatch with 5×45# and 2x5x95.

Conditioning

5 Rounds

5 Power Snatch (135#)
200m Run (middle of yard 4th house down)

Complete change of plans after the clock started and I did the first rep. I held on to do all 5. So then I challenged myself not to drop the bar. I made each set unbroken with some resetting at the hips. As a result my runs were probably pretty slow. Finished in 9:07. Pretty sure I’ve never done than many big unbroken sets in a metcon though. Win!

Active Life – Back Max

2:00/2:00 Foam Roll quads
10:00
- 5/5 Split Squat Rock Back (3s pause)
- 10 Alternating Dead Bugs
- 5 Ring Fallouts
- 5 Groiners
- 10 Cat Camel + Rock Back

The foam rolling was painful with sore quads. Got through 2 rounds of the other movements.

An Hour

Needed the rest day Thursday and didn’t feel like working out yesterday, so I rested again. Needed it though after going 7/8 days. Out in the garage after 1 today.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

5/5 Lateral Box Step Ups (30″)
10 Squat Press Outs (25#)
10 Groiners

Then I also warmed up with 10/10 Front Rack Box Step-ups (45#, 20″).

Workout – 2 Sets each leg

MAX Front Rack Box Step-ups (95#, 20″)
2:00 Rest

Went right-left-right-left for 25-20-15-25 reps. Bitched out a bit on the 3rd set planning to go for 20 at the end with my left leg to even out the reps. But I wrote down 20 and convinced myself I needed to fight through for those 25 at the end. Glad I got those, but wish I had just done 25 ever set. The shoulders and lungs give out more than the legs here. Probably should be going heavier for max reps.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-ups (45#)
8/8 Kneeling Torso Row (50#)
8 Evil Wheels
8 Sumo Stance Good Morning (125#)
30s Front Rack Hold (125#)

Sure didn’t need conditioning since this all still took an hour or more.

Will I Be Sore?

Active Life – Singe Leg Bias

Warmup – 2 Rounds

5/5 Lateral Box Step-ups (30″)
10 Squat Press Outs (25#)
10 Groiners

Workout – 6 Sets

12 Front Rack Box Step-ups (20″, 95#)
1:00 Rest

Went lower after standing next to the box and seeing where my knee was. Plus I haven’t had these in weeks and the reps are increased.

I knew the back one takes a long time and is taxing on my back anyway, so I didn’t do any cardio.

Active Life – Back Max

3 Rounds

12 Alternating Single Leg Deadlift (125#)
12 Romanian Deadlift (125#)
12/12 Kroc Rows (53#)
12 Evil Wheels
30s Double KB Overhead Hold (50#)

Can’t wait to see if I get super sore again, like the last time I did this.

2018 Begins

A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.

Active Life – Single Leg Bias

Warm-up

10 Lateral Step Overs
3 Sets
- 8/8 Eccentric Ankle Dorsiflexion

Will my calves ever stop being sore when I do these?

Workout – 6 Sets (3 each arm)

12 One Arm Front Squat (53#)
10 Groiners
1:00 Rest

This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.

Strength – Back Squat

5×135#
5×185
5×205
5×225
3x5x245

Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!

Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-up (45# DB)
8/8 1 Arm RKB Swing (70#)
8 Evil Wheels
8 Good Morning (125#)
30s Barbell Overhead Hold (125#)

Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.

All Day Headache

Still a bit sore from the single leg deadlifts. Out in the garage around 4:30.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

5/5 Lateral Box Step Ups (30″)
10 Squat Press Outs (35#)
10 Groiners

I found that line by bumping up to the 35# plate. Can’t really hold it out with straight arms. Not sure if that’s my shoulders or what.

Workout – 6 Sets (3 per leg)

10 Front Rack Box Step Ups (105#, 24″)
1:00 Rest

Fuck!!!!! +10# is a ginormous difference.

Conditioning

30:00 Airdyne

Went easy and did 9.13 miles. Put off the Back Max workout until next week because I’ve had a headache all day and tomorrow will be 4 days in a row. Plus it would have been the 3rd day in a row doing good mornings, which is unnecessary.

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

10/10 Lateral Step Overs
3 Sets
- 8/8 Eccentric Ankle Dorsiflexion

Workout – 3 Sets each arm

10 One Arm KB Front Squat (53#)
10 Groiners
1:00 Rest

I was out of breath from this.

Conditioning

** EMOM – 7 Wall Balls
- 25 Burpees
- 25 Power Cleans (135#)
- 25 Burpees
5:00 Rest
21-15-9 Thruster (75#)
42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

10 Alternating Bird Dog
10 Alternating Dead Bug
20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

Sprint Until Death

Active Life – Single Leg Bias

Warm-up – 2 Sets

5/5 Lateral Box Step-ups (30″)
10 Squat Press Outs (25#)
10 Groiners

Workout – 3 Sets each leg

10 Front Rack Box Step-ups (95#)
1:00 Rest between legs

Still a challenge. Maybe I’ll add some weight next time.

Conditioning

Death by

10 yard Shuttle Sprint

Walked through 12 I think, though I did have to start walking faster. Made it through 19 and 16/20.

Active Life – Back Max

3 Rounds

30m/30m 1 Arm Overhead Carry (62#)
10 Alternating Push-up Shoulder Tap (3 count hold at top of each rep)
5 Strict Toes to Bar
15/15 1 Arm RKB Swing (53#)

The T2B were easier this time, but still can’t control much of the descent.

Light Left

Wow what a difference that heat makes!

Active Life – Single-leg Bias

Warm-up

1:00 Foam Roll each quad
20 Lateral Step Overs

Workout – 6 Sets

8 One Arm KB Front Squat (50#)
10 Groiners
1:00 Rest

Do 3 sets per arm, alternating each set.

Conditioning

5 Rounds

150m Ski Erg
10 DB Push Jerks (40# DBs)

Not sure I’ve ever done jerks with the dumbbells, usually it’s a push press. Took 5:39. I should have put the DBs by the erg, but I left them on the rack and put them back after each set. Would have been under 5 minutes. I didn’t realize until after the workout, but the back head of the left dumbbell was set to 35# so I was 2.5# light on my left arm. Whoops! I don’t know how I didn’t feel that during the reps.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit Up (40#)
8/8 1 Arm Russian KBS (53#)
8 Evil Wheel
8 Sumo Stance Good Morning (95#)
30s Barbell Overhead Hold (95#)

Some of the same movements as yesterday since I got out of order a bit when I didn’t workout as planned on Saturday. I thought about skipping around again, but then it just might make things worse. With a rest day tomorrow it was a good day for the back-to-back work. This back work was less than 20 minutes today and I was resting a bit between rounds. Yesterday I was moving right from movement to movement in order to even break 30 minutes.

Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

Active Life – Single-leg Bias

Warm-up – 2 Rounds

5/5 Lateral Box Step Ups (30″)
10 Squat Press Outs (25# plate)
10 Groiners

Workout – 3 Sets

10/10 Front Rack Box Step Ups (24″, 95#)
1:00 Rest between legs

Challenging!

Conditioning

25 Burpees
25 T2B
25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max

3 Rounds

5x Pallof Series (blue band)
100m/100m 1 Arm Farmer Carry (70#)
5 Evil Wheels
12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!

PR Twice

Another great night of sleep, so I’m feeling great.

Warm-up

400m Run
2x
- 10 Groiners (5 each leg)
- 10 Supermans
- 10 PVC Sit-ups
- 10 KBS

I used a 35# KB for the warm-up swings.

Strength

3-2-1-3-2-1 Back Squats with 2-3m rest between sets

Sort of a weird rep/set scheme, but it actually worked out really well. Warmed up with 6 reps of just the bar and then 6 reps at 135#. For working sets I used 185# (3), 195# (2), 205# (1), 195# (3), 215# (2), and 230# (1). The 230# was a PR and we had time left so I went for 240# and got another PR. Squats felt great today. As the weight got heavy I made sure to take a deep breath and hold it until the bottom of the squat. I always forget to focus on that and it really helped to keep everything tight and ready for the way back up.

WOD

10m AMRAP

5 Burpee Pull-ups
10 KBS
15 DB Walking Lunges

No hiding out in this WOD. Everything was pretty intense. The pull-ups weren’t too bad because it was mostly a jump from the burpee. I used a 62# KB for the swings and held 45# DBs for the lunges. I was able to finish 4 rounds plus 5 burpee pull-ups, 10 KBS, and 10 of the DB walking lunges.

Only one week left in Phoenix after today and then it’s back to Michigan. I’m going to miss the 9am crew at CrossFit Full Strength!