December 2013 – Nick Momrik's Fitness Logs

60 Day Lifting Challenge – Week 5 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifting on short rest so I can head out of town for New Year’s Eve. Out in the garage alone again at about 10am. I’m really missing the community aspect of CrossFit lately, but going to stick with this challenge, especially if it works out adding in some of my own conditioning work to the program.

I created a page for all of the details of my garage gym. Let me know if you have any questions by leaving a comment there or using the contact page.

Warm-up

4 Rounds NFT

3 Strict Pull-ups
20s Handstand Hold

Muscle Clean

2×105#
2×115#
2×125#
2x2x135#

Snatch

2×100#
2×120#
2×140#
1×150#
5x1x160#

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
5x1x205#

Even the jerks felt pretty good today! I’ve started using a timer for my rest between sets to try to speed things up. Was doing 60-90 seconds between snatch sets and 90-120 seconds between C&J sets. Got a nice sweat on by doing that and it should help out my conditioning too.

Clean Deadlift

5x3x235#

I’m going to rest tomorrow, so today is WOD 1 from the program.

Skill/Strength

12:00 EMOM

Odds – 10 Pistols
Evens – 20s Hollow Rock Hold

Took the first round to find my balance with the pistols and I also realized if I hold my leg to the outside instead of straight out it’s better for balance. Was getting the 10 done in 18-20 seconds. Getting better at the hollow rock stuff because it wasn’t too bad with these.

Conditioning

10:00 EMOM

3 Bar MU / 5 C2B Pull-ups / 7 Pull-ups
DU for remainder of each minute

I thought about doing C2B pull-ups, but just did 50 of them a few days ago. I need work to translate into bar muscle-ups, so I tried to do really high hip to bar pull-ups with a big hip pop and strong pull. I did 3 of those each round. I got at least a streak of 20 unbroken DU each minute, with streaks of 25 most minutes. Probably averaged about 35 total DU per round. This workout wasn’t complicated but it really got the heart racing and lungs burning.

I could definitely feel that I was on short rest from the workout about 13 hours ago. Might play some hoops today with my buddy

60 Day Lifting Challenge – Week 5 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

I finally finished up the garage gym. The other side of the garage is pretty much all tore down too, but won’t work on that until spring when we can use the saws outside. I’ll get a page up on this site explaining every piece of equipment I have, but you can click through that link above to see more pictures than this.

Out in the garage around 6:45pm by myself to lift. I’m really glad this garage project is over because it’s been affecting my fatigue levels for the last week and a half. No warm-up today, right into the muscle snatches to get warm. I’ve been moving weights and shit around the garage all day, so felt warm enough.

Muscle Snatch

3×75#
3×85#
3×95#
3×105#
3×110#

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
4x1x170#

The 170# lifts were soft. Last attempt was forward and I was almost able to pull it back in while in the hole, but failed.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
4x1x215#

Felt good on the cleans. Even the jerks felt good up until 190#.

Front Squat

2×135#
2×215#
2×255#
3x2x265#

Legs felt pretty weak. What is it with my front squats lately?

GHR

5×10#
5×15#
5×20#
5×25#
5×25#

Moving on up again! Definitely hit the limit with 25#.

I’m going to start adding in a bit of my own conditioning programming because on Saturday I could feel my engine was running on fumes. Going to have to be smart about it though and not have it impact the lifting. If I kept efforts short I should be ok.

Conditioning

Tabata Burpees
8 Rounds

20s Burpees
10s Rest

I wanted to pick a number that would give me some rest during the first 20 seconds and then shoot to get that number each round. I picked 7, which took me 16 or 17 seconds every round. Perfect choice! This was a nice burn and would be great to do every week.

60 Day Lifting Challenge – Week 4 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Work continues on the garage gym. I put a Phillips screwdriver bit through my thumb today and made a nice canyon. Won’t be hook gripping anytime soon, so it’s good this last week was max week. All that’s left to do is hang up the dry erase board and some poster type things and then clean the garage because the dust from cutting is everywhere.

A lot of stuff to get done in the programming today so I split it up into two sessions. First session started out in the garage by myself before 2 and was done just after 3.

Warm-up

5:00 DU Practice
45# Clean Positions

Muscle Clean

3×105#
2x3x115#
2x3x125#

Snatch

2×95#
2×115#
2×135#
1×145#
1×150#
1×160#
3x1x170#

I made the first 170# with a save in the hole, but couldn’t pull out the last two. Shoulder area is pretty beat from building ladder storage last night. Hours of work overhead!

Clean

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
3x1x225#

Felt pretty good considering I couldn’t hook grip. The programming had clean & jerks, but since I screwed up yesterday and with beat shoulders I made an executive decision to just go with cleans today.

Gymnastics

10:00 EMOM

5 C2B Pull-ups

Did them on the rack and it wasn’t too bad. Had to adjust my kip so that I wouldn’t hit the ground with my feet. Did all rounds unbroken though. Still need to figure out butterfly chest to bar pull-ups before the Open.

Back out in the garage at 6pm for part 2.

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Back Squat

20×45#
2×205#
2×240#
2×270#
2×290#
2x2x305#

5 Rounds

5 Reverse Hypers (green band on GHD)
5 GHD Sit-ups

Had to improvise since I don’t have a Reverse Hyper machine (I might make a ghetto one to fit on the rack). They were kind of cool with the band. You could hold a bit at the top and squeeze more.

Conditioning

3 Rounds

1:00 Air Dyne (AD2)
10 HR Push-ups
5/5 One-arm KBS (not alternating, 53# KB)
90s Rest

The AD wrecked me to the point where I couldn’t breathe enough to knock out the push-ups. Had to take a breathing break at 5 or 6 reps and they were slow reps. My rounds were 1:54, 2:08, 1:55. I went all out on the first round of AD, which killed me. Quads were burning early in the 2nd and 3rd round. It was programmed to be 250m rows, but all I have is an AD. 1:00 is longer than 250m rows would take, but I could use the extra work. Found out from this that my conditioning isn’t the greatest, so might have to mess around with adding some more here and there over the second half of the program.

Week 4 is done! Added 15# to my total so far, with a lot of room for improvement in the C&J.

60 Day Lifting Challenge – Week 4 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Over to Kevin’s at 3 to lift.

Warm-up

PVC pass-thrus
Scap work
45# Snatch Positions

Muscle Snatch

3×75#
2x3x85#
2x3x95#

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
5x1x200#

Was only supposed to be cleans. Whoops. Makes up a little for skipping Tuesday, which had jerks from blocks, I guess.

Front Squat

2×185#
2×220#
2×250#
2×265#
2x2x280#

Skipped these yesterday, so got them in today. I failed on the final rep of the day again with this front squat series. Ugh!!

Took off, but got the sit-ups done when I got home.

Sit-ups

100-50-25 with 2:00 rest between sets.

My times were 3:12, 1:38, and 0:46. The AbMat was sliding back on me really bad on top of the puzzle mats, which slowed me down. Not too far off my 3:02 record though. The programming had 3 MAX effort sets, but that would destroy me for a week, so I modified. I’m usually sore for days from 150 sit-ups, so this 175 is going to be bad enough.

Tomorrow is a lot of work, so I think I might split it up into two sessions.

60 Day Lifting Challenge – Week 4 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Had a nice relaxing Xmas yesterday and even took a nap. Max snatch day today, on my 34th birthday!!

Warm-up

Band stretching
PVC pass-thrus
45# Snatch Position Work, Muscle Snatches, and Snatches
2×75# Snatch

Snatch

2×95#
2×115#
2×135#
1×145#
1×150#
1×160#
1×170#
1×180#
Fx190#
1×190#
1×195# (PR)
3Fx200#
1×200# (PR)

Bodyweight snatch club! Been fighting for that 195# for months now and got it on the first try today. Feels good!

Clean & Jerk

2×135#
2×150#
2×175#
1×190#
1×200#
1×215#
Fx225#
1×225#

Was thinking too much again on that 225# and missed the clean. Got right back on it though and made the lift.

Decided to hold off on the programmed front squats off until tomorrow since it’s a really light day and was already feeling the fatigue from all of the attempts.

60 Day Lifting Challenge – Week 4 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. I’m up at my parents for a couple of days, so no access to bumpers and a bar. Just fine by me because I could use some rest. Legs are feeling yesterday’s workout. Did some of the CrossFit and ab stuff from other days though.

10:00 EMOM

5 Strict HSPU

It was programmed to do 3, but I knew that would be too easy. 6 Would have been tough to finish, so 5 ended up being perfect.

MAX Band Pulls

Damn, what a burn! I fought to get to 200 and they were really slowing down in the last 30 reps.

5 Rounds

10s Hollow Rock Hold
10s Back Arch Hold
20s Rest

Fun, but I probably could have gone for 15 seconds each.

Complete rest day tomorrow. Merry Xmas!!

60 Day Lifting Challenge – Week 4 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. I skipped day 5 of week 3. After staining the new platform on Saturday night, I woke up with a headache yesterday. The fumes got from the garage and took over the entire house. My body was feeling pretty beat from all of the work on the garage too. Then when I saw the programming for week 4 (Max Test Week!), I was glad I’d taken the day off yesterday, so I could hit it hard today before heading up to my parents for a couple of days.

Out in the garage at 10am with Alex. First day using the new platform! Still a lot of cleanup and some organizing work, but should have everything done in the garage gym by the end of the week or weekend.

Warm-up

PVC work
Various stretching
Snatch 2×75#

Snatch

2×95#
2×115#
2×135#
1×145#
1×150#
1×160#
1×170#

I made a comment to Alex that the 135# double felt heavy, so I stopped thinking after that and the lifts felt good. I’m excited for max snatching on Thursday after a couple relaxing days.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
1×225#
1×240#
1×255# (PR)
Fx265#

Was supposed to hit a PR match at 250#, but I asked myself what the point was and added another 5#. Glad I did too. Jerk was pretty ugly, landing with a flat back foot and not really dropping under the bar much, but I got it. Felt tired with the 265# even though it was probably plenty high enough. Decided to take the win and move along.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Clean Deadlift

5x2x260#

60 Day Lifting Challenge – Week 3 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Yesterday was one of my rest days, but there wasn’t much rest going on. Dad came down Thursday night and we spent the last two days doing some renovations in the garage and improving the garage gym. Hopefully I’ll have it finished and can share some pictures tomorrow.

I debated taking the day off since my back is pretty sore and I’m beat from all of the other work. Since it was a light day though, I figured it would be good to get some blood moving. Worked out a little after 7pm with Alex.

Warm-up

PVC pass-thrus
45# Snatch Positions
65# & 95# Snatches

Snatch from Below Knee

5x2x135#

Felt heavy.

Clean & Jerk

2×125#
2×150#
2×175#
6×190#

Cleans felt good, but I decided to dial it back a bit before even starting. Was programmed to be 1×190# and 5x1x200#.

Seated Good Mornings

3×145#
3×165#
3×175#
3×185#
3×195#

Didn’t get crazy since my back has been through a lot in the last two days.

60 Day Lifting Challenge – Week 3 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Feeling pretty good today, with nothing really sore. Out in the garage in the afternoon by myself.

Warm-up

3 Rounds
- 20s Handstand Hold
- 5 Strict Chin-ups
- 10s Hollow Rock Hold
5×95# Push Press

Jerk Balance

3×125#
3×135#
3×145#
3×155#
3×165#

Snatch

2×95#
2×115#
2×135#
1×145#
1×155#
4x1x165#

Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
4x1x215#

Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.

Back Squat

2×205#
2×240#
2×270#
3x2x290#

No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.

Conditioning

12:00 EMOM

Odds – 8 Pistols (alternating)
Evens – 20 Band Pulls (red)

Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.

10:00 EMOM

10 Burpees (Max reps in 10th minute)

I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.

Ready for the rest day!

60 Day Lifting Challenge – Week 3 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Over to Kevin’s in the afternoon to lift. The Reverse Hypers were programmed for day 5, but he’ll be out of town, so I swapped the seated good mornings from today.

Warm-up

Scap work
2:00 Air Dyne
45# Clean Positions
95# Clean Positions

Muscle Clean

3×125#
3x3x135#
3×145#

Power Snatch

2×95#
2×115#
5x1x125#

Power Clean + Push Jerk

2+1×95#
2+1×115#
2+2×145#
5×2+1×175#

Lifts felt solid. Little tight in the left shoulder during push jerks. The power cleans and push jerk were a nice change of pace from the normal clean and jerk.

Reverse Hyper

10×95#
2x5x160#
5×210#
2x5x250#