TrueForm Run – Page 8 – Nick Momrik's Fitness Logs

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

5:00 TrueForm Run (0.76 km)
Crossover Symmetry Activation
2 Sets
- 30s Dead Hang
- 10 Superman
- 15 PVC Passes

Back & Biceps

3 Sets

MAX Strict Pull-ups
2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

10/10 Kroc Row (60# DB)
10 Hammer Curls (30# DBs)

4 Sets

10 Seated Wide Row (104-104-115-115#)
10 Incline Curls (30# DBs)

3 Sets

12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

15 Incline Pullovers (rope, 49-60-65#)
15 EZ Bar Curls (46#)

4 Sets

10 Shrugs (60# DBs)
15s Shrug Hold
1:00 Rest

Midline

E2M – 5 Rounds

14 alt V-ups
14 Leg Lifts
14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walks
80′ Monster Walks
3:00 Wrists
4/4 Landmine Curtsy Lunges (45# bar)
4/4 Lateral Step-ups (20″)
4/4 Landmine Curtsy Lunges (45# + 35)
4/4 Landmine Curtsy Lunges (45# + 80)
4 Romanian Deadlifts (45#)
8 alt Kossack Squats
4 Romanian Deadlifts (135#)
8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

16 alt Goblet Kossack Squats (45#)
8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

200m TrueForm Run
10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

5:00 TrueForm Run (0.85km)
2 Sets
- 30s Dead Hang
- 10 Superman
- Cobra

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 49-49-54-54#)

4 Sets

10 Seated Cable Row (109#)
10/10 Seated Single Arm Cable Row (54#)

4 Sets

10 Lean Back Lat Pulldowns (98#)
10 Reverse Seated BTN Lat Pulldowns (98#)
10 Underhand Lat Pulldowns (98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (49#)
10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

15 @ 35#
12 @ 30
12 @ 25
12 @ 20
20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

20s Bicycles
10s Rest
20s Leg Lifts
10s Rest
20s Crunches (Hands reaching OH)
10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.

Sore Sooner

My ass was already getting sore this morning from the lunges. I rarely get sore that soon after a workout. My shoulder is not feeling good. Out in the garage in the afternoon.

2 Rounds

10:00 TrueForm Run
10:00 Row

I did 1.56 and 1.55 km on the run and 2,447 and 2,462 meters on the row. Just some easy active recovory.

All Power, No Squat

My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.

Warm-up

3:00 BikeErg (1,506m)
80′ Monster Walks
80′ Lateral Monster Walks
5 C&J (45#)
5 C&J (95#)
3 C&J (115#)

Weightlifting

3:00 EMOM – 3 C&J (135-145-155)
3:00 EMOM – 2 C&J (165-175-185)
4:00 EMOM – 1 C&J (205-215-225-235)

I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.

Conditioning

5 Rounds

2:00 TrueForm Run
1:00 Rest
2:00 Row
1:00 Rest

I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.

Midline

4 Rounds

12/12 Side Bends (70# KB)
12/12 Partner Banded Rotations & Holds (red)
12 Evil Wheels
12 Floor Wipers (45# plate)

I’m going to be feeling that many evil wheels for the next couple days.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)

Handstands

8 Sets

3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

500m SkiErg
500m Row
1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

5:00 TrueForm Run (0.85 km)
5:00 SkiErg (1,165m)
5:00 BikeErg (2,615m)
3×5 Handstand Kick-ups

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (49#, rope)

4 Sets

10 Seated Cable Row (104-109-109-109#)
10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

8 Lean Back Lat Pulldowns (93-93-98-98#)
10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (38-49-49-49#)
10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

25 Swimmer Crunches ⁣
25 Crunches⁣
25 Leg Lifts
25 Single Leg Lifts ⁣(big Flutter Kicks)
25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Blown Triceps

Workout at 10am.

Warm-up

5:00 TrueForm Run (0.85 km)
20 PVC Passes
2 Sets
- 10 Trap Raise (5#)
- 10 Cuban Rotations (15#)

Chest & Triceps

Landmine Bench Press

5/5 @ 45#
8/8 @ 60-65-70-75

3 Sets

8 Incline DB Bench Press (60#)

3 Sets

8 DB Skull Crushers (30-35-35# DBs)

5:00 AMRAP

MAX Tricep Pull Down (rope, 37#)

We went back and forth doing sets. I did 20-20-15-15-18.

Conditioning

10-9-8-7-6-5-4-3-2-1

DB Floor Press (45# DBs)
Push-up

This was pretty bad. I managed to stay unbroken with the dumbbells, but not with the push-ups. Finished in 4:35.

Stretch

2×10 Butcher’s Block (35#)
2x30s Butcher’s Block Stretch (35#)

Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

12:00 SkiErg (2,580m)
12:00 TrueForm Run (2,050m)
12:00 Row (2,933m)
12:00 BikeErg (2,962m)

Midline

4 Sets

10/10 KB Side Bends (70#)
10 Strict T2B
8/8 Hip Abducted Evil Wheels
30s Superman Hold
30/30s Side Plank

Took about 20 minutes!

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.