June 2014 – Page 2 – Nick Momrik's Fitness Logs

Blistered Feet

Barefoot on pavement is one of the dumbest things I’ve ever decided to do and it was only about 6 minutes. I hope these blisters heal fast.
blisteres-feet

At Survival Fitness for the 9am class, with a bunch of gauze taped to my feet in case the blisters pop.

Warm-up

Arm Circles
Shoulder Stretching
Shoulder Press
- 10×45#
- 5×95#
- 3×115#

12:00 EMOM

Odds: 3 Shoulder Press (130#)
Evens: 20s Dead Hang + 5 Pull-ups

Felt pretty good on the shoulder presses. Concentrated on active shoulders and a good hollow body position during the dead hangs. Didn’t drop from the bar after the hangs so went right into the pull-ups and did them all kipping.

10:00 EMOM

3 Strict HSPU + 5 Box Jumps (30″)

I had to add an AbMat for the last 5 rounds. First time doing HSPU since coming back to shoulder work though and didn’t have any pain. Plenty of pain on the bottom of my feet during box jumps though.

5:00 EMOM

5 Thrusters (95#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

5 Thrusters (115#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

5 Thrusters (125# – 145# for final minute)

I pussed out on the 135# Rx for the last round, so bumped it up on my final round. Wrists are pretty sore after all of this.

First WOD at CrossFit Intuition

Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.

Warm-up

Crossover Symmetry Activation
Bottom Squat Holds

Kevin has a set of the real CS bands and I went pretty heavy with them.

Strength

Back Squats

10×45#
5×135#
5×185#
3×225#
7x5x265#

He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.

Accessory

GHRs

2×5
5 w/ 2kg plate
5 w/ 5kg plate
5 w/ 2kg plate

I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.

Conditioning

3 Rounds

5 C&J 185#
30 DU

Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.

Rested 5-10 minutes and then did 50 burpees for time.

Beat my old PR by 4 seconds with a 2:29.

Skill / Midline

Accumulate 3:00 in a handstand hold (facing the wall)

I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.

Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.

Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.

Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.

Spanish Hills for Hammys

Got up and went out for a run in the Barcelona streets. Went about a half mile before stopping at a good hill for sprints. Sprinted up it 10 times, walking back down to recover after each one. Here’s a picture from the bottom looking up.

This next one is from the top looking down. You can’t even see the bottom of the hill it’s so steep.

Before bed I got out the red band and did some work with it.

3 Rounds

50 Band Pulls
10 Shoulder Presses

2 Rounds

10 Chest Flyes
10 Standing Bench Press/Push-up

Kinda weird for those 2 movements, but got in some stretching and resistance work.

Barcelona Hills

Got up this morning and ventured out for some running. Saw a park on the map that looked like it had some views of the city.

100 Band Pulls (red)

Ran 0.96 miles out to the park. Lots of stopping at street crossings and damn is it hilly here! When I got to the park, I walked up and found an area with some benches and flat-ish ground.

3 Rounds

40 Air Squats
20 C2D Push-ups

The air squats seemed harder than they should have, but the push-ups felt easier. Took me about 5:58.

Walked back down to the streets and went a shorter way back for a 0.61 mile run. I guess I should have reported those in kilometers since I’m outside the United States. 🙂

Did 200 band pulls back in my room. I also brought a jump rope with me, so I could take that out one morning. I think I’ll do some hill sprints one day for sure. Use what you got!

Team Practice

In to the 10am class. Last time at the gym for over a week since I’m heading to Barcelona tomorrow. 🙂

Back Squats

It was choose your own strength day, but is there really a choice? You fucking squat! Or at least I do.

2014-06-07-back-squat

5×45#
5×135#
5×225#
3×255#
2×285#
1×315#
1×335#
1×345#
1×355# (PR)
1×360# (PR)

That’s a 10# PR. I’ll take it.

Then we practiced some workouts that are part of an upcoming team competition where team scores count towards a gym score to determine top gym in the area. We’ve won the last 3. 🙂

12:00 AMRAP (Partners)

240m Run
21 American KBS (53# KB) while other partner hangs from bar
12 Pull-ups while other partner holds the KB

I paired up with Luke. We finished 4 rounds plus a run and 11 KBS I think. I thought that hanging from the bar would be taxing for the pull-ups so we broke the KBS down to 12-9 for a quick drop from the bar each round. Could have gone unbroken because the grip didn’t really become an issue. Did pull-ups unbroken. Holding the KB was no big deal.

Tabata Thruster Ladder

20s AMRAP Thrusters
10s move to next bar and rest

The weights were 75#, 95#, 105#, 115#, 135#, 155#, 165#, and 185#. I went conservative and did just 3 reps at each station, but made it the whole way. I had to rest a second or two in the rack position between each rep at 185# but the rest were all one rep right into the next. Could push it a little more at the beginning weights.

Got home and did Crossover Symmetry Recovery.

A New Deadlift

Shoulders and upper back are sore. Can’t believe my low back isn’t sore from the deadlifts. Not great sleep again, but in for the 9am class.

Warm-up

Leg Swings
Bottom Squat Hold
Hurdlers

Strength

Box Squats – Dynamic Effort (14″ box)

3×45# + 20# KB hanging from bands on each side
3×135# + 20# KB hanging from bands on each side
8x3x185# + 20# KB hanging from bands on each side (~45s rest)

Damn near fell over when first trying with just the KBs on the empty bar. Adding weight helped with stabilization.

Dimel Deadlifts

8×135#
8×165#
8×185#
8×215#
8×245#

Had never heard of these. Seems it’s similar work to doing good mornings with a quick hip pop. Almost lost grip on the last set.

Conditioning

10->1

Power Snatches (115#)
OTB Burpees

Started out 4-3-3 and then singles the rest of the way. Should have started with singles right away because all it did was raise the heart rate quickly. Finished in 11:32. Walked a lap around the parking lot to cool down.

Midline

Did this when I got home.

5 Rounds NFT

10 GHD Sit-ups (20# vest)
10 Hip Extensions (20# vest)

Tried to really be explosive on every rep.

Did Crossover Symmetry Recovery and stepped it up a notch with the bands on the rest of the moves. Rest day tomorrow to go golfing.

Sub-12 Hours of Rest

Quick turn-around from doing the barbell club last night. Stayed up too late too, so feeling sluggish this morning. Shoulder areas are sore from the combination of class and snatches.

Warm-up

Crossover Symmetry Activation (at home)
Arm Circles
Bottom Squat Hold
Shoulder Stretching
Zombie Kicks
Band Pulls

Strength

Shoulder Press 5×5 @ 80%

10×45#
5×95#
5×115#
2x5x120#
5×125#
5×130#

I have no idea what my max would be at this point, so it’s a guessing game and I just keep putting on weight if it feels good.

OLY

Power Cleans (work up to working weight)

2×125#
2×135#
2×165#

Every 15 seconds for 7:00

185# Power Clean

Felt really good actually. Last rep was almost as “easy” as the first. Rx was 205# which sounded pretty rough, but I think I could have done it. I’m just not used to my increased leg strength yet. Lowering the weight did allow me to work on fixes for some of my arm issues though, like bending the elbows early.

Warmed up deadlifts for the metcon by doing 5×225# and 5×275#. We also jogged about 240m to get the heart rate up.

Conditioning

21-15-9

Deadlifts (315#)
Box Jumps (30″)

I made the mistake of starting out with 2 sets of 7 thinking I could go 7s, 5s, and 3s. Not happening! 315# is just too heavy for this when I have to break into singles during the round of 15. Finished in 8:32. Walked a lap after. Did Crossover Symmetry Recovery at home.

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

CS Activation (at home)
Shoulder Stretching
Arm Circles

Strength

Bench Press

10×45#
3×95#
3×95# wide grip
3×95# close grip
Speed Bench w/30-35s rest
- 3x3x135# wide grip
- 2x3x135#
- 3x3x135# close grip
8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

20 C2B Pull-ups
30 American KBS (53# KB)
40 SDHP (53# KB)
50 DB Push Presses (35# DBs)
20 C2D Push-ups
30 American KBS
500m Run
20 Burpees
30 V-ups
15 Ring Dips
50 DU
20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

Snatch Deadlifts
Muscle Snatches
Snatch Presses

5:00 EMOM

135# Snatch w/ 3s pause in the hole
2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

2×145#
F-1×155#
1×165#
1×175#
3x1x155#
1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

No Golf Monday

Not enough guys to golf this morning, so was able to get to the 9am class. No issues with the shoulder after the 180 one-arm snatches yesterday, so that’s good.

Warm-up

Crossover Symmetry Activation (at home)
Leg Swings
Hurdlers
Bottom Squat Hold

Strength

Box Squats (14″ box)

10×45#
3×135#
3×225#
3×245#
3×255#
3×265#
3×275#
3×285#

I don’t think I’ve ever done these right before today, which is why I always felt so much knee pressure with the wide stance. Matt corrected me right away today and it was completely different. I was afraid I was going to miss the box though.

Accessory

KB Drag – 84 feet

2×88#
3×108# (53# + 55#)

I was sweating like I’d done a 10 minute metcon already!

Conditioning

3 Rounds

15 Wall Balls (20# MB, 10′ target)
20 Pistols
25 Banded Good Mornings (black)
30 Box Jumps (24″)

Pistols felt extremely tough today. No rhythm. I broke up the GMs into 10-10-5, 15-10, 15-10. Didn’t do any rebounding on the box jumps. Finished in 17:13. Didn’t feel like pushing too hard for some reason.

Walked a lap, did a bottom squat hold, and then did Crossover Symmetry Recovery when I got home.

Old School Sundays

Sundays at Survival Fitness have turned into old school days, back to before we had any good barbells. There were 23 people in class today! I was read to go after only back squats Friday and no workout yesterday.

Midline

8 Rounds – Tabata Mash-up

20s Ring L-sit
10s Rest
20s Hollow Rocks
10s Rest
20s Ab Wheel Rollout (“Evil Wheel”)
10s Rest
20s Plank
10s Rest

I’m not sure why, but even the first round of hollow rocks was killing me. I would only get 4-5 rocks in at a time and eventually had to switch to doing them with my hands at my sides so that I wasn’t resting most of the 20 seconds. Everyone was complaining about the ab wheels, but I could have done those all day long.

6 Rounds

250m Run
120m Waiter’s Walk (35# DB OH)
30 1-Arm DB Snatch (alternating, 35# DB)

There was no way in hell I was going to attempt this with the 45# DB. Single-arm snatches may have been what caused my shoulder impingement to begin with. The 35# DB allowed me to go unbroken each round. I switched arms each quarter of the way on the waiter’s walk so that I didn’t fatigue the shoulders too much. Finished in 23:37.

Did some shoulder stretching and a squat hold after class. When I got home I made sure to get in the Crossover Symmetry Recovery after that one. Stepped up to my normal light band for the 90/90 which is the one move that I had to go lighter on because of pain, so things continue to move in the right direction.