2014 – Page 17 – Nick Momrik's Fitness Logs

Muscle-up Triple

No classes this morning at SF, so over to CFi for some lifting. My legs are still really sore, especially my IT bands.

Warm-up

CS Activation
Bottom Squat Hold
Various Stretching
Snatch Positions w/ 15-45-75#

Snatch

2×95#
2×115#
1-F-1×125#
2×135#
1×145#
1×155#
1×165#
1-1-F-1-1-1×175#

In the early weights I was trying to start slow off the floor. Throughout I attempted to keep my arms loose and not pull early. The miss at 125# was mental with my mind thinking about too many things. I had the miss at 175# no problem, but sat in the bottom too long and didn’t stay tight enough while there.

Shoulder Press

10×45#
5×75#
5×95#
6x6x105#

Trying out some Smolov Jr. for shoulder presses. Kevin jumped in and did these with me. Our friend Jason did a cycle and said it skyrocketed his press. Hope it does the same for us. Based it off a 150# max to be on the conservative side and turned out pretty easy for day 1.

5:00 EMOM

Muscle-ups

Originally I was going to go for 2 each minute, but felt good in the first minute and went for 3. Got it! I’d never done 3 unbroken before. Couldn’t quite get the 3rd one in the 2nd minute and then couldn’t get the 2nd in the 3rd minute, so did singles for the last two minutes. Ended up being 3-2-1-1-1 for a total of 8 reps. I was really struggling with the wrist turnover when I got over the rings. Need to find some drills to work that because it always causes me trouble.

Figured I should get in some squats since it’s been a few days and tomorrow is a golf day. Out to the garage around 7pm. Seems like it’s been forever since I did front squats.

Front Squats

10×45#
5×135#
3×205#
3×215#
3×225#
3×235#
3×245#
3×255#
3×265#
3×275#
3×285#
3×295#

It was a fight for the last two reps, definitely with some back rounding, but I got it. Shit, my max is still 310 the last time I tried it.

Don’t Touch This

My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.

Warm-up

CS Activation
Bottom Squat Hold
Inch Worms
750m Row

Conditioning

He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…

20 Rounds

20s Row
20s Rest

If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.

Strength

10:00 EMOM

Odds: 10 Pendlay Rows (40% of BW – used 85#)
Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)

Nasty little combo that made the light weight get hard.

Midline

3×10 GHD MB Toss (14#)

Fun workout!

Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.

50 Wall Ball 20#/14# 10’ target for men and women
40 KB Snatches 53/35
30 T2B
20 Burpees
30 Clean & Jerk 135/95
40 Box Jump 24/20
50 Deadlift 185/135

Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.

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.