Skipped out on ROMWOD again last night after working later than usual. Today’s run didn’t need the track, so it was nice to head out around the neighborhood. Great weather!
5 Sets
No problems holding the pace. Splits were 0.51, 0.53, 0.50, 0.51, and 0.51 miles, all on the faster side of the pace.
Felt a weird pinch in my upper back at several points during the night. Went to the gym around 5.
Hmm, when I did the week 2 programming I guess I used the % from week 3 because I noticed after logging the workout that the loads were almost identical. Whoops! The EMOM felt easy today and the heavies felt great too. After 124 I thought I might be able to go for a PR. Then I got in my head and was out of it for 127. Stupid. I did hit 95% though, so not a bad day.
3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift
Spend 3 seconds in the hole.
20:00 EMOM
This 3rd day of the weekly programming has seemed to be the longest, so tried to knock out the core work and accessories without screwing around.
Really need to try and squeeze in a ROMWOD tonight.
Out in the garage around 4:30. Warmed up with Crossover Symmetry Activation.
With the new PR, lucky me gets even bigger increases this week on top of the percentage bump. Was getting under it pretty well. Felt satisfied with 280 for the day and it’s what I wrote down as a plan so didn’t try anything more.
Realized I’ve been using my push jerk for these percentages, which is 10# higher than my push press. It’s been working so I guess I’ll keep it going. Did round down, whereas last week I stuck with the 191.25. Five sets get heavy!
Stiff legs in the first set!!
5 Sets
Keeping my back safe with the sit-ups to parallel. After the first set I went os wide as I could grip on my rig for the last 4 sets.
5 Rounds
Decided to do this combo for time to make the push-ups harder. All sets of 5, though they got slow between each rep. Finished in 4:13.
Will get in a 22 minute ROMWOD tonight, which will be pretty consistent for the last 10 weeks. I can probably count on my hand the number of days I missed where I didn’t do a make-up double on the next day. (haha, and then I skipped today due to the debate.)
I didn’t get in the ROMWOD Thursday night and didn’t do anything at all yesterday either. Legs are a little tight from Thursday’s lifting workout. This morning I did 40 minutes of ROMWOD and then headed to the track after 11am to close out the 11th “week” of Aerobic Capacity training. I jogged about 0.33 miles to the track and walked 100 meters to the start line. Should have taken my shoes out of the car yesterday, because my feet felt frozen!
5x
An aggressive pace. Probably one of my worst days so far. I went 1:22, 1:27, 1:30, 1:37, and 1:40 with the jogs ranging from 0:54-1:07. So only a 20% success on hitting the target pace today. 😦
Walked a lap and then jogged 0.43 miles back (longer since I was on the far side of the track).
Hmmm… still no mile test in week 12. It better come up soon with this weather changing and I’m not going no renew for another month in November.
Did make it out on the course yesterday and took a cart for a quick 12 holes (back 9 was actually closed). In to the gym before 5pm tonight.
I was forward with 65 or 70 and really pulled it in, feeling a little tweak in my back. Didn’t really affect me until I felt it in the bottom of the 88 make. Called it quits there. The singles with 85 were really shaky with some good saves. Didn’t have the feel today like I did the other day, so I was actually happy to go 100% on the EMOM.
I wore straps for the pulls and deadlifts.
3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift
Spend 5 seconds on the eccentric portion of rep 1 for every set.
Little tougher this week with trying to protect my back. I put on the belt starting with 111 kilos.
Skipped the ab work and some other accessory stuff I had planned. Will give my back some rest. I’m heading out of town for the weekend anyway, so nice to get out of the gym early. Will try to do a 21 minute ROMWOD when I get up north. (Too late, so didn’t get it in.)
Track workout after 10am. Great morning for it, though very breezy.
2 Sets
Fast intervals were assigned a pace of 24-26s/100m which was no issue. My slow jogs were around 45s/100m or a 12 minute mile pace in the 2nd set, slightly faster the first time through. Fast splits were:
Hoping to sneak out for some golf this afternoon because there may not be any other good days this year. Will get in 21 minute ROMWOD tonight.
My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.
I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.
Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.
I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.
Took just over an hour to finish all of the lifting.
Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.
5 Sets
Big focus on keeping a hollow body through each pull-up.
4 Sets
I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.
Two weeks of Catalyst OTM ✅
5-4-3-2-1
I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.
Was able to get in that long ROMWOD last night. The front of my shoulders were sore yesterday and today from the Saturday class. I guess one day a week of CrossFit isn’t cutting it. More lifting today though. This is the 4th day of the 2nd week of the Catalyst OTM program. Really enjoying it.
Never let go of the bar or my hook grip, but did take a second to reset on the ground at the heavier loads. Wore Nanos today for the light day and no accessories.
Took the top off the jerk blocks and stood on that so that I could get more stretch in the hamstrings. All sets with two overhand grips.
5 Sets
My left shoulder is definitely the least stable one. Overall my shoulders seem a lot more stable though, guessing due to all of the holds in the Vaughn lifting program. I used to really struggle with the 53# kettlebell.
4 Sets
Decided to only go to parallel today for a change of pace.
Will do a 20 minute ROMWOD tonight.
Early evening update: Really starting to feel my back from the work yesterday. Been too long since I did those landmine rows. I’m sure some of the others, especially the chin-ups are contributing to the soreness as well.
Completely forgot doing any ROMWOD yesterday while watching ALL THE sports. Big Ryder Cup day today! Went to the track just after 10am. Cool calm morning, which was great for running. Warmed up with an easy 400 meters and then rested 3 minutes.
Took a minute to catch my breath and then walked a lap.
Maybe my best track session yet. I hit the low part of the assigned pace ranges on every single interval. My 800 splits were 3:29-3:29-3:25-3:28 and the 200s were 35-35-36-34 seconds. Went out way too fast on the first 200 meters of the opening 800, but found a nice steady pace for the rest of them. No struggle to get appropriate times, even by the 4th one. Felt really good on the 200s too.
Hmm, still no 1 mile test in the coming week. Though with the 2nd workout of the week, I’m guessing that test may be the week after.
After the Ryder Cup I felt like doing something so headed out to the garage.
32:00 EMOM (alt)
Hopefully will get in that 44 minute ROMWOD tonight.
Went to the 10am class. Haven’t been to class or done a metcon since last Friday and was up late drinking wine.
Romanian Deadlifts
Got out the 4″ platform to stand on with 205 and above. With all of the ROMWOD my hamstring flexibility is improving a lot.
16:00 AMRAP
About 20 meters short of finishing a 7th round. Need to push the pace on the runs more with something like this especially when I wasn’t struggling with the other movements and they didn’t interfere with each other.
30s Weighted Plank
Relatively easy today. Should have done longer holds since it was programmed at 30-60s.
Will do a long 44 minute ROMWOD today. Update: completely forgot about it with a packed sports day.
Nick Momrik's Fitness Logs 
