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  • Nick Momrik 7:46 pm on May 16, 2012 Permalink | Reply
    Tags: , , Pistol, , Prison Squat, Ring Push-up, , Sledge Hammer Slam, Touch Jump,   

    You Never Know What You Might Miss 

    I was planning to take the day off, but felt good and was itching for a workout, so I went in to the 5:30pm class. I’m glad I did, because we worked on a bunch of new stuff and some things I really need work on.

    Warm-up

    3 Rounds:

    • 1m Sledge Hammer Slams
    • 1m Ring Push-ups
    • 1m Touch Jumps for Height
    • 1m Plank
    • 1m Wall Squat
    • 1m Prison Squats
    • 1m Rest

    This was a nice switch-up from the norm and several new things.

    WOD

    • 10-20-30-40-50 Pistols
    • 5-10-15-20-25 HSPUs
    • 100m-100m-200m-200m-300m Run

    I’ve never tried more than 1 or two pistols in a row, so I grabbed a 12″ box to assist me when I couldn’t do them anymore. The round of 10 was kind of rough and I was falling all over the place, but as the rounds went on pistols actually got easier and easier because I learned how to control my body for them. Balance is huge for these one-legged bastards. I made it all the way through the workout doing them Rx on my first day doing them. Total of 75 per leg, which I’m sure to be feeling tomorrow. I started off doing Rx HSPU and knocked out the first 5 strict for a new PR. Next time around I got 9 in a row with a few kipping, blowing away the PR I just set. I think I had to add in an AbMat during the next round and was using 2 AbMats by the end. I was kind of slow, but kept pushing and finished with a time of 31:52.

    Strength

    Some people stayed after class and did some OHS. I did a set of 5 at 85#, a set of 3 at 105#, a set of 4 at 115#, and then went for a 1RM at 130#. I failed on the first attempt, but tried again and slowed myself down to keep steady. Got it up for a new PR.

    If I had taken a rest day I would have missed out on a lot of great stuff today.

     

  • Nick Momrik 10:26 am on May 15, 2012 Permalink | Reply  

    Help St. Jude Children’s Research Hospital 

    Have you heard about CrossFit for Hope (link to my main blog)? I’m going to do the workout and try to raise some money. If you’d like to help out a great cause, head over to my profile to make a donation or pledge. Thanks!

    I’ve been meaning to start hitting up the 9am class and finally made it in today. As the temperature rises and we get more humidity it’s going to be better than working out at 4:15pm or 5:30pm. The box is really growing and it seems like every class I attend has at least 10 people. It’s great to see people getting serious about their health!

    Warm-up

    30 reps of each with a 20# MB

    • Snatches
    • Russian Twists
    • Push-ups
    • Shoulder Presses
    • V-ups
    • Plyo Chest Presses
    • Front Squats

    I finished in 10:25.

    WOD

    5 rounds (35:00 time limit)

    • 50 DB Step-ups (25 each leg)
    • 21 Push Presses
    • 400m Run

    I used an 18″ box for the step-ups and used 40# DBs for both the step-ups and the push presses. I was really worried the push presses would get too heavy with so many reps, but I actually got better as the rounds went on. It’s all about the leg drive to get those DBs moving up. I completed 4 rounds plus 8 step-ups before time ran out. Feeling good!

     

  • Nick Momrik 6:01 pm on May 14, 2012 Permalink | Reply
    Tags: , , , , , , , , , , ,   

    One Month Paleo Challenge 

    We’re doing a one month Paleo Challenge at Survival Fitness. Everyone has to keep a food journal to work on a point system. You get 5 points to start the day. Bad things like a cheat meal or alcohol are negative points, but you can ears extra points by doing a WOD at the gym, getting 8 hours of sleep, or drinking 1/2 your body weight in ounces of water. Everyone has their body fat taken at the beginning and does a benchmark WOD. We’re going to randomly be put on teams. Scoring is 50% body fat change, 25% WOD improvement, and 25% food journal points.

    It was only $25 to join and I need something to get me on track to those abs I want, so I figured being part of a team will hold me more accountable. So I get to class, weigh myself, and have my body fat measured with the handheld device. It read 12.3%! Yeah right! If I was that low you’d already be seeing my abs. The Withings scale puts me consistently at 16-17% which is more realistic. With such a low starting number, I won’t be winning the body fat portion of the competition so I’ll have to make up for it in the other parts I guess.

    Warm-up

    • 30 Air Squats holding PVC vertical in front
    • 20 PVC Pass-thrus
    • 30 PVC OHS
    • 4 partner rounds (alternate each round)
      • 50 Jumping Jacks
      • 50 Butt Kicks
      • 50 High Knees
      • 50 Lateral Hops
      • 50 Mountain Climbers

    WOD

    For the Paleo Challenge benchmark, we did 5 different AMRAPs and totaled up our reps. We partnered up so that we could count each other and get a bit of rest.

    5:00 AMRAP

    • Burpees

    4:00 AMRAP

    • Wall Balls

    3:00 AMRAP

    • Air Squats

    2:00 AMRAP

    • KBS (Russian)

    1:00 AMRAP

    • AbMat Sit-ups

    I did 82 burpees, 77 wall balls (20# MB), 101 air squats, 76 KBS (53# KB), and 67 sit-ups for a total of 403 reps. Doing the air squats right after wall balls was the worst and my score showed compared to others in the class. I pushed pretty hard, so it’s going to be interesting to see how my numbers come out a month from now.

    Update: After all classes finished for the day, I had the 4th best score.

     

    • idrankthecfkoolaid 12:54 pm on May 15, 2012 Permalink | Reply

      It should be interesting to see your results. Stay true to the challenge!!

      • Nick Momrik 1:47 pm on May 15, 2012 Permalink | Reply

        Thanks! I eat pretty clean, but have been cheating too much the last few weeks and have always put in one or two cheat days since I started. I’m excited to see how it turns out without the cheats.

    • Nick Momrik 7:30 pm on May 15, 2012 Permalink | Reply

      My body fat % goal for this challenge is to get down to 14% on my Withings scale, which I think is much more accurate than the handheld device we used. It measured me at 16.7% on the morning of the 14th.

  • Nick Momrik 10:04 pm on May 13, 2012 Permalink | Reply
    Tags: Yoga   

    Stretch and Breathe 

    Tonight I did about an hour and 20 minutes of Yoga. I did it with a couple of programs I found on Netflix. I forgot how good it feels to do Yoga, which I did during P90X a few years ago for 90 minutes a week.

    On the ride home from my parents today I was listening to a CrossFit Radio episode where a guest was a level 1 trainer, but also was certified in Yoga and ran some classes at a box. We don’t pay enough attention to flexibility aspect of fitness in CrossFit, so I think on my rest days I’m going to try to get in an hour of Yoga. It can only help my recovery and improve other aspects of my fitness.

     

  • Nick Momrik 4:53 pm on May 12, 2012 Permalink | Reply
    Tags: , , , ,   

    Smooth Double Unders 

    No surprise my legs are sore today after the last two WODs. This morning I drove up to Rogers City to visit the family for the weekend, so I have very limited workout equipment.

    Warm-up

    Went for a 2.62 mile run in 22:59. Pace was nice and steady throughout the run.

    Strength

    3 rounds:

    • MAX Push-ups
    • 1m Plank
    • 2m Rest

    I set a new PR for unbroken push-ups in the 1st round with 40, then did 25 and 20. The planks were tougher than normal because it was right after push-ups which already work a lot of the same muscles.

    WOD

    “Annie”
    50-40-30-20-10

    • DUs
    • Sit-ups

    I haven’t done DUs more than a couple of times since I left Phoenix, but wanted to test myself in something today. “Annie” seemed like a good one because it doesn’t require any special equipment other than the jump rope I keep in my vehicle and it would be a good chance to practice them.

    My time was 8:26. I did the best DUs I’ve ever done! The set of 30 was completely unbroken and there were only a couple of streaks where I didn’t string together at least 10 in a row. For the sit-ups I sat on a towel with my feet flat on the ground. I laid back until my shoulder blades hit the ground and sat up until I could touch the top of my shoes without reaching too much.

     

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