2014 – Page 14 – Nick Momrik's Fitness Logs

Invested

This weather is terrible for a vacation in Northern Michigan. I’m not sure if it’s really July or if it’s October!

E2M 20:00

10 Weighted Burpees (20# vest)
10 Weighted Sit-ups (20# vest)

So that was 100 reps of each. Did the two movements back to back and it took about 50 seconds each round. The burpees weren’t as bad as I expected and took me about 25 seconds. The sit-ups got really tough in the last few rounds.

10 Rounds

1:00 Bottom Squat Hold (20# vest)
15s Rest
30s Weighted Plank (20# vest)
15s Rest

Doing weighted squat holds was a new one for me. Planks weren’t too bad, even after all of the sit-ups.

Did DDP Yoga Energy! with my sister in the afternoon. I need to start doing this stuff regularly.

In the afternoon I put the weight vest back on and went for a 2 mile walk. As soon as I got back I did some air squats.

50 Air Squats (20# vest)

Leg burn! Took me 1:08.

Chilly

Got up to Long Lake yesterday for a week with the family. The only thing I did all day was:

MAX Reps Push-ups – 52

Beats the 42 I did two years ago, which surprised me!

This morning I got up and went for a run:

5:00 Warm-up
14x
- 0:15 @ 85-90%
- 1:45 slow
Cool down until 4 miles total
Walk about 0.5 miles

2014-07-27-run

5×100 Band pulls (red)

8 Rounds (Reverse Tabata)

10s Push-ups
20s Rest

Scored 10-10-10-10-10-8-7-7 for a total of 72. Need to be able to do all 10s.

Vacation!

Started a vacation today; 10 days off!

My back is a little tight from the deadlifts and all of the pulling in the muscle-ups yesterday. Walked 27 holes of golf today and then headed to CFi around 5:30. Warmed up with Crossover Symmetry Activation. I was planning on doing some heavy snatches and front squats, but after grabbing the bar I felt it wasn’t going to be a good day. So I did the WOD with the group.

12:00 AMRAP

10 HSPU
20 Pull-ups
30 DB Snatches (40#)
40 Sit-ups
50 Wall Balls (20#, 10′)

Finished 1 round, plus the handstand push-ups, pull-ups, snatches, and 35 of the sit-ups. Should have tried to do my first 20 pull-ups unbroken.

Push Press

3×95#
3×115#
3×135#
3×155#
3×175#
3×185#
3×195#
3×205#

Thought about doing shoulder presses, but after a shoulder intense workout, figured it would be good to switch things up with some push presses since I haven’t done them in a long time.

Pretty happy about hitting that weight. Gets me back to the old 3RM I hit on blocks, dropping each rep at that time. So to hit it today, after the workout, from a rack, was a big step. After vacation I’m going to hit another Smolov cycle for shoulder presses.

10 Too Much?

Wasn’t very sore yesterday, so I guess on Tuesday my legs were still feeling the thruster work from Saturday. Walked 18 holes of golf yesterday. Didn’t get my usual fill of sleep last night due to watching the OHS event of the CrossFit Games. Still in for the 9am at CFi though.

Warm-up

Crossover Symmetry Activation
Box Shoulder Stretches
15# Good Mornings
Bottom Squat Hold
Arm Circles

Strength & Skill

5×155# Deadlift
3×245# Deadlift
3×315# Deadlift
3×365# Deadlift
3 MU
3×385# Deadlift
3 MU
3×395# Deadlift
3 MU
3×395# Deadlift
3 MU
3×395# Deadlift
3 MU
3×395# Deadlift
3 MU
2×405# Deadlift
3 MU
3×365# Deadlift
3 MU

Ugh, I had to try and go for 405# on the last two sets. Felt it in my back after the 2nd rep. Dropped weight and did 3 slow singles trying to keep a perfect back on the end. It was only an extra 10#, but maybe the same thing would have happened if I had stayed at 395# for that set. Who knows. Can’t change it now.

New PR for muscle-ups in one day with 8 sets of 3! Getting more and more comfortable with them every time I do them. This combination was pretty brutal though. I was sweating my ass off and completely out of breath.

Conditioning

10-8-6-4-2

T2B
Burpee over the Box Jumps (30″)

Damn near biffed it on the first jump to the box. Did all of the toes to bar unbroken and finished in 4:57. My burpees were slow.

Midline

100 Russian Twists

Grabbed the 35# KB with the goal of getting some big sets. Did it in 60-40.

Guess what, another afternoon break session in the garage! Did Crossover Symmetry Activation to get my shoulders ready.

Bear Complexes

If you don’t know what a bear complex is…

Clean
Front Squat
SH to OH
Back Squat
SH to OH

Usually condensed down into…

Squat Clean Thruster
Back Squat Thruster

I warmed up with some “bears”:

5×45#
2×95#
2×115#
2×135#

E45S for 8 Rounds

2 Bear Complex 155#

My original (ambitious) plan was 16 rounds. Haha!! I wanted to quit after 4! Pushed through to 8. Dropping to my back was starting to get sketchy and I could barely get the bar locked out overhead. Good time to take a breather. I think I made it through the first 2 (maybe 3) rounds without dropping the bar in between each complex.

Rested about 5:00.

E45S for 8 Rounds

2 Bear Complex 115#

Never had to drop the bar in any round. Too easy.

SkiErg

10:00 @ 2:30-2:40/500m

Nice cool down and recovery pace. Made it 1,909 meters.

Finished up with CS Iron Scap.

Quad Squad

My body is yelling at my for going off schedule and not taking a rest day yesterday. Quads and hamstrings are sore. In for the 9am class at CFi.

Warm-up

Crossover Symmetry Activation
Various shoulder stretching
Shoulder Presses
- 10×45#
- 5×95#
- 3×115#

XWOD

5-5-5-5-5-5 Shoulder Press (132.5#)
2-1-2-1-2-1 Explosive Movement
- 2s: Burpee Broad Jump
- 1s: Broad Jump to Height

Final rep on the last 2 sets of shoulder presses was a fight, so I’m glad I added the 2.5#. Turned out perfectly.

Conditioning

8 Rounds

1:00 AMRAP
- 5 Burpees
- 10 Wall Balls
30s Rest

* Continue each 1:00 AMRAP where you left off.

After 2 AMRAPs I had exactly 3 rounds and nearly kept up that same pace. Finished with 11 rounds plus 5 burpees and 1 wall ball, so was only 9 reps shy of getting 3 rounds every 2 AMRAPs.

5 Rounds

25m High Prowler Sprint (90# + 45#)
25m Low Prowler Sprint (90# + 45#)
Rest until 2 other people cycle through

Those low pushes really burn the legs. Good finish to the workout. Been far too long since touching a prowler.

My legs were telling me no, but I wanted to get in some OLY work so headed back to CFi for an afternoon session since tomorrow is going to be a golfing day.

Cleans

2x3x50kg
3x60kg
2x70kg
2x80kg
2x90kg
2x95kg
1x100kg
1x105kg
5x1x108kg

Worked with Alex, so it was kilo plates and ends up being more volume on the way up than I was planning. My goal was 5 singles with 235#, so made it about 238# in the conversion. Made every lift, which is huge for how rough my legs feel. Getting so much more comfortable with the heavy cleans.

Split Jerk

3×95#
2×115#
2x2x135#
2×155#
2×175#
3x2x185#

Trying to work on speed under the bar and footwork. Felt ok, but shoulders are pretty wiped out from the last couple of days so didn’t push it far or heavy. I held a bunch of the 2nd reps overhead for an extra 5 seconds to work on stability.

Midline

5 Rounds NFT

10 GHD Sit-ups (10# bumper on chest)
10 Back Extensions (10# bumper behind head)

Show Up

Went to the CFi 9am, but I should have stayed in bed! Didn’t wake up until almost 7:30, which is pretty rare, so I’m a little beat up. But I’m glad I got in for the workout and I’m going to push it a little this week since I’ll be away on vacation next week with a break from weights.

Warm-up

Crossover Symmetry Activation
Sumo Bottom Squat Holds
Hip opener stretches

Strength

Back Squats

5×135#
4×205#
3×245#
6x6x265#

A struggle!

Conditioning

10 Shoulder Presses
15 OHS
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Kevin asked me to come up with something and I had planned on doing this one over the weekend, so figured why not. It’s a lunch time workout done by the CrossFit Level 1 Seminar Staff, which I did over a year ago in 14:03. Rx is 115/75#. I was definitely not feeling it today, but pushed through for a PR in 13:34. The overhead stuff all killed me and I was absolutely dying. Way too much rest between sets of the pressing movements. Front squats were 10-9-6 and I did the back squats without dropping the bar.

I jumped on the rower after catching my breath and did a 2k at a slow pace in 9:52 to flush out my legs.

Some days you just have to show up and do work.

Afternoon break in the garage…

SkiErg
10 Rounds

150m @ recovery pace (~2:53/500m)
150m @ 100%
30s Rest

Total work time was 14:12.5 for the 3,000 meters. Not a terrible workout, which is probably good since I was beat this morning.

Plus One Muscle-up

My hamstrings are spicy! Thrusters always seem to get me. Headed over to Bay City Survival Fitness at 1pm and started with Crossover Symmetry Activation.

Snatches

45# Positions
3×75#
3×95#
2×115#
2×135#
1×155#
1×165#
2x1x175#
1-F-1 x185#

Was only planning on 4 singles with 175, but the first two felt good so I went for 185. I’ll take 2/3 over 90%.

E2M 10:00

4 MU

Four unbroken is a new PR and I did it 5 times!

A few hours later I headed out to the garage. Hit the CS Activation again to prep my shoulders for 200 reps.

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

I hadn’t done this benchmark in over 2 years and I can always use the bodyweight work. It sucked, but I managed a 59 second PR with a time of 22:42 at a bodyweight 17 pounds heavier. Started out doing 5 pull-ups at a time and resting 10 seconds, but couldn’t keep that up and had to switch to alternating between 3s and 2s. Got through the pull-ups in about 8 and a half minutes. Push-ups pretty much went the same way except I wasn’t looking at the clock for pacing early on. I think it took me about 7 minutes (give or take) to knock out the push-ups. Sit-ups were slow, but didn’t stop. The air squats were so much harder than I was expecting. Every time I tried to speed up and knock out some fast ones I got a horrible burn in my quads. Even at the end, in the last 10 reps, I couldn’t speed through them. So nasty!

I hope Kevin doesn’t program anything pull-up related after 59 C2B, 20 muscle-ups, and 100 pull-ups this weekend.

Took about 10 minutes to catch my breath then got on the Air Dyne (AD2) for 15:00 at about 55%. Got 220 calories. Finished up with Crossover Symmetry Plyometrics.

Survive

2014-07-19-weight-chart When I woke up yesterday I was glad it was a rest day from training. Walked 18 holes of golf. Shoulders are feeling a little sore in the front. Hit a class at Survival Fitness for the first time in over 3 weeks. Saturday at 10am is always good for a partner WOD. My weight continues to drop (check the chart) with clean eating and cooking all of my meals. I’m feeling great too! Today will be a cheat/refeed day though because I’m going to the Survival Fitness Luau to drink some beer and eat all kinds of food. Should be a fun day, but that means DO WORK first!

Warm-up

10->1 Russian KBS (53#)
1->10 Burpees

Strength

1RM Thruster

2×95#
1×135#
1×165#
1×185#
1×205#
1×225#
1×240# (PR)

I could have sworn I did 235# before but it was 225#, which I found out when I got home and looked at my logs. 15# PR! Pretty soon my thruster will be the same as my C&J, which is pathetic.

Conditioning

14:00 Partner AMRAP

3-6-9… Thrusters (95#)
3-6-9… C2B Pull-ups

* One partner does both movements and then rests while the other person goes.

I paired up with Joe, who did every round of C2B unbroken! Fucker didn’t barely give me any rest. I started us off and got through 18 thrusters and 14 of the 18 C2B pull-ups. Rounds of 3-6-9 thrusters were unbroken, then 7-5, 6-5-4, and 7-6-5. Pretty much kept C2B in sets of 3 with the exception of the round of 6 and did 5 to start my last round. Need to figure out why I lose my kip on C2B but not on other pull-ups.

Sat around at home and then at noon it was back out in the garage.

10×45# Back Squats
5×45# Shoulder Presses
5×135# Back Squats
5×95# Shoulder Presses
3×205# Back Squats
3×115# Shoulder Presses
10:00 EMOM
- Odds: 5×255# Back Squats
- Evens: 5×130# Shoulder Presses

I’d already have squats and presses planned, but was second guessing it after the SF class workout with the thrusters. Decided to dial back the squats a bit from the 275# I had planned and go for it. Sucked, but made it through all of the reps.

Loaded up the sled (25#) with 75# of bumpers and took off around the neighborhood. Went 1.04 miles in 22:22. I fucking hate the pavement on these streets. Makes it feel twice as heavy as it is.

Mini Cindy

Still feeling the effects of “Annie” on my core. Have been getting solid sleep lately and starting eating clean last Friday. Dropped 6 pounds already, down to 194#. I’d love to get back to under 190, which is golden for my conditioning.

Warm-up

Crossover Symmetry Activation
Dynamic Toe Touches
5 Inch Worms to Cobra
Zombie Kicks
6×155# Deadlifts
2 Box Jumps (30″)
6×245# Deadlifts
1 Box Jump (36″)

XWOD

6-6-6-6-6-6 Deadlifts (335#)
2-1-2-1-2-1 Box Jumps
- 2s: 36″
- 1s: 40″

Should have pushed it higher in weight and box height.

Conditioning

3 Rounds

3:00 “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:30 Rest

We started each 3:00 where we left off the last one. I got exactly 4 rounds the first time through, 3 rounds plus 5 pull-ups, 10 push-ups, and 8 air squats the next time, and finally 7 air squats, 3 rounds, and 5 pull-ups. Push-ups started to go at the end of the second 3 minutes. They always get me.

We jogged an easy mile right after.

Another afternoon workout in the garage. Warmed up with Crossover Symmetry Activation.

3 Rounds

MAX Strict HSPU

I got 7-7-5. According to my records, over 2 years ago I got 10, but I tip the scales 20 pounds heavier these days. Not like I don’t know that overhead pressing is a weakness of mine though.

3 Rounds

MAX L-Sit on parallettes

Also a weakness. Not even true l-sits, but my feet were off the ground. I managed 14-21-15 seconds.

2,000m SkiErg

The fun part! First time trying long distance for time. From some rough comparisons with rowing I figured a pace of 2:10/500m would be a good place to start. That went out the window 5 seconds in after a 2:06-ish felt pretty good. I finished in 8:26.2 with 500m splits of 2:07.1, 2:07.0, 2:07.4, and 2:04.7 with a stroke rate of 35 for each split, so very consistent. I picked up the pace in the last 150m, which seemed like it should have gotten me more than a few seconds! Something to shoot for next time I guess.

4 Rounds

30s Hollow Hold on hands/feet
30s Rest

Wow! These were a bitch after the other stuff. They seemed pretty easy when I did them at SF before.

Finished up with Crossover Symmetry Iron Scap.

Punch to the Gut

As expected I can feel the 150 sit-ups from “Annie” yesterday. She always gives me DOMS in the abs. In to CFi for the 9am class. Got Crossover Symmetry Activation done before class started.

Warm-up

3 Rounds

300m Row
1:00+ Bottom Squat Hold (while someone else rows)

Skill

4 Rounds NFT

3 Wall Walks + 10s Handstand Hold w/ each
5 Push-ups

OMG, I worked up a sweat like it was a metcon. Wall walks are so deceiving.

Conditioning

1:00 Box Jumps (31″)
1:00 Rest
1:00 Thrusters (75#)
1:00 Rest
1:00 Burpee Over the Box Jumps (31″)
1:00 Rest
1:00 Thrusters (75#)
1:00 Rest
1:00 Air Squats

I did 21 box jumps, 20 thrusters, 10 burpee box jumps, 15 thrusters (horrible), and 43 air squats. Never put the bar down during the thrusters. In the first round of them I held in the rack position for a couple of breaks and in the second one I even put it on my back a couple of times. Those air squats were a hell of a burn in the last 20 seconds.

Midline

3 Rounds

20 Russian Twists (53# KB)
45s Plank

Pushing myself with the 53# KB is making them a lot easier. I used to always go for something in the 30-40# range.

Knocked out Crossover Symmetry Plyometrics before leaving the box.

Took an afternoon break around 4pm for a garage workout. Warmed up with 3 minutes of jumping rope.

Cleans

Every 90 seconds a new set started:

3×95#
3×115#
2×135#
2×155#
2×185#
1×205#
1×225#
1×235#
4x1x245#

12 sets total. I really like using the clock for pacing rest time when weightlifting, otherwise it can drag on for longer than it needs to. Made every lift. Those singles at 245# are over 94% of my 1RM. Getting more confident up in that range with the 235# singles EMOM on Saturday and this work today. I hope to continue it. Obviously I’m well below my potential max since I don’t really ever miss below 95%. Fucking mental game!

Just look how high I’m under the bar with those weights at the end. Well above parallel. I’m excited to keep working it and see the XWODs pay off too.

Conditioning

3 Rounds

3:00 Air Dyne (AD2)
2:00 Rest

Went out way too hard in the first round and fell off before a minute was up. Had much better pacing in the 2nd and 3rd intervals. Racked up 123, 113, and 116 calories.