Monster Walk – Page 18 – Nick Momrik's Fitness Logs

Point One Away

I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.

Warm-up

3:00 Airdyne (63 cals, 1.58 km)
Monster Walks
Shoulder Press (done after row)
- 10×45#
- 5×75
- 5×95
- 5×115

Time Trial

250m Row

2020-04-28-250m-row

So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.

Strength

5 Sets

5 Shoulder Press (130#)
8 Lateral Raises (15#)

Felt strong throughout and was able to keep a solid core.

Conditioning

2 Rounds (2:00 work, 1:00 rest)

Strict Pull-ups
Squat Jumps
DU
Burpees

I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.

Fundraiser #3

I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.

McGill Big 3

10-8-6 Curl-up
10-8-6 Side Planks
10-8-6 Bird Dogs

Out in the garage at 4pm today.

Warm-up

10:00 Airdyne (199 cals, 5.03 km)
Monster Walks
20 Monster Squats
20 PVC Passes
5 Sit-ups
5 Deadlifts (35# DBs)
5 Inchworms
5 Deadlifts (50# DBs)

It’s been weeks since I’ve warmed up that much for anything.

Conditioning

Support Your Local Box Fundraiser #3

SITUP_Leah

50 DB Deadlifts (50/35# DBs)
50 AbMat Sit-ups (no arms)
50 Step-ups (24/20″)
50 Single Arm DB Thrusters (50/35#)

My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!

Strength

Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.

Shoulder Press

5×75#
5×95
5×115
3×135
3×137.5
3×140
3×142.5
3×145

Front Raises

8x8x10# plates

Lighter to Keep up the Intensity

Worked on my cable pulley system this morning and then workout at 1pm.

Warm-up

Monster Walks
10 Bench Press (45#)
10 Pendlay Rows (45#)
10 Bench Press (95#)
10 Pendlay Rows (75#)
5 Bench Press (135#)
5 Bench Press (165#)

Strength

4 Sets

5 Bench Presses (185#)
10 Pendlay Rows (95#)
5 Bench Presses (185#)
2:30 Rest

Conditioning

20-18-16-14-12-10-12-14-16-18-20

Plyo Lunges (30# DBs)

Done I Go You Go style. Repeat from two weeks ago, but I decided to decrease from the 35 pound dumbbells I had used since Brandi was decreasing from 20# DBs to a 12# vest. I got a lot of rest last time, so with less rest I wanted to be able to keep up my intensity. Turned out to the the perfect weight because I almost failed the final two sets and was able to stay unbroken. We finished in 8:37, which is over 4:30 quicker due to B speeding up her reps with the lighter loading (she eventually took the vest off).

Midline

5 Sets

10 Parallette Shoot Throughs
20 Alternating V-ups

We did this I Go You Go as well, but not for time. I could feel the shoot throughs right away in the first set! Will be feeling those for a few days.

Need to finish up my pulley system and then probably mow the lawn.

Smashed It

No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.

Warm-up

Monster Walks

Conditioning

Support Your Local Box Fundraiser #2

100-75-50 DU
21-15-9 Burpees

Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.

36:00 EMOM

150m Run
25 Banded Pushups (red, 10-5-5-5)
24 Lateral Box Step Overs (14”)
25/25m Suitcase Carry (70#)
40s HS Hold (freestanding practice)
40s Plank

Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.

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.

Complex Bears

My shoulders are a little sore and I can feel the evil wheels in my abs. Out in the garage at 4pm.

Warm-up

Monster Walks

Increased to 4 times across the garage for both the lateral and front/back walks.

Strength

5 Sets

5 Weighted Pull-ups (25-25-30-35-40#)
25 Banded Tricep Press Downs (red)

Those pull-ups felt good.

Conditioning

10:00 AMRAP

5 Bear Complex (65/45#)
15 Box Jumps (24/20″)

Now here was going to be a real test of the back with all of the squatting and also picking the bar up for cleans. My quads started to light up about halfway through the workout. Was through three rounds at about 5:00 and set a goal to get to six rounds. I had to pick up the pace over the last round and a half but I hit it with about 8 seconds to spare. Didn’t bother rushing over to the bar.

Midline

E90S – 4 Rounds

6 Floor Wipers (25-25-35-35#)
20 Russian Twists (25-25-35-35#)
30s Hollow Hold

This one comes from Tia and we did it last year. I had used a 45# plate then, but wanted to be conservative today. First two rounds felt fine, so I bumped it up. Only doing three wipers per side is kind of a joke and the twists were no issue either. Hollow holds were another story though. I held the full 30 seconds for the first two and then held a bent knee hold for the last two.

Did my floor PT exercises, which were much worse than usual after that metcon! I tried a couple of pistols and those felt good. Also did a toe-to-bar, which was good. The comeback is on!

Hello Barbell, my Old Friend

Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.

Last night I slept 9.5 hours! Out in the garage at 4pm.

Warm-up

5:00 Airdyne (99 cals, 2.51 km)
Monster Walks

Conditioning

“Jackie”

1,000m Row
50 Thrusters (45/35#)
30 Pull-ups

I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.

Accessory

2 Sets

3:00 Banded Bear Hug Marches (30# Slam Ball)
2:00 Rest
3:00
- 12/12 Lateral Step-ups (24″)
- 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
2:00 Rest

Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.

Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.

Fundraiser Couplet

Out in the garage around 11:30.

Warm-up

Monster Walks
50 Lateral Hops
50 Forward/Back Hops

Conditioning

Support Your Box Fundraiser #2

100-75-50 DU
21-15-9 Burpees

Got through around 70 double unders and then missed like four times. Missed twice in the 75 I think and did the 50 unbroken. Finished in 5:23. Fun little burner workout!

Strength-ish

4 Cycles

3 Sets each – 16 Plyo Lunges (35-35-20-20# DBs)
1:00 Rest

Did this with Brandi. The way it works is you go I Go You Go style, until you each complete three sets. Then you get another minute of rest. So it ends up being 196 lunges each. Originally I had programmed 4 sets per cycle, but that wasn’t going to fly so I changed it during that first cycle. Still had to decrease my weight after two cycles and was having to break on the end of cycles. We finished in 12:56. Nasty!

Going to clean all of the gym stuff and the garage floor today.

Couldn’t Form Words

Out in the garage at 4pm. Was up to about 65° outside!!

Warm-up

10:00 Airdyne (192 cals – 4.94 km)
Monster Walks
20 Air Squats

Strength Conditioning

5 Sets

15/12 cal Row
10 DB Lunges (50/35# DBs)
20 Plyo Lunges
30 Walking Lunges
2:00 Rest

This was based on a squatting version from Kristi Eramo, which she gave as a substitute for heavy back squats. I went unbroken and it was fucking brutal. Took a little over 21 minutes. I got a little light headed after and felt pretty wrecked. Wasn’t sure if I was going to continue.

Conditioning

42-30-18 Air Squats
21-15-9 HR Push-ups
Rest 4:00 and repeat

I was really slow on the air squats. Took me 4:28 and 4:22 for a total of 12:50 with the rest. I started to have an episode (similar to something in 2017) where I couldn’t come up with words, which was kind of scary. My friends were really concerned and called one of our Doctor friends over. I had a mountain dew right away and then a bunch of other fluids. I started feeling better after about 90 minutes or so and was able to think properly again and come up with words. Maybe it was the warmer day, lack of recent sleep, or not enough carbs (which is sort of what it initially felt like). 🤷🏻‍♂️

Damn Sleep Again

On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.

Warm-up

Monster Walks
Steamboats

Strength

4 Sets

12/12 Step Downs (15″, 35#)
12/12 Single Leg Calf Raises

Felt rough on the legs starting out, but got easier as I loosened up.

Conditioning

30:00 EMOM (alt)

cal Row
Pull-ups
cal Ski
Goblet Squats (35#)
Rest

My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.

2020-04-06-scores

Got in my floor PT exercises later in the evening.