Nick Momrik's Fitness Logs

Great Lakes Bay Region Throwdown (GLBRT) 5

Today was the 5th area throwdown. I’ve been on the winning team for the 3rd and 4th running, but this one was a little different. It was gym based where each would count their top two teams (each team was made up of 2 men and 2 women) in each event towards their score. Teams could be changed for each event.

We still ended up coming out on top to bring the belt back to Survival Fitness. I was able to compete in each event.

Event 1

6 Rounds

10m Human Wheelbarrows for both pairs on the team
20 Reps (95#, OHS for men, Front squats for women)

Casey and I each did 20 unbroken reps each and then 10/10 in the last round. The gals did 10/10 in the opposite rounds.

Event 2

21-15-9

Snatches (115/75)
Thrusters (115/75)
Cleans (115/75)
Deadlifts (115/75)
HSPU
T2B
Burpees
Air Squats

I did the deadlifts and HSPU each round.

Bonus:
1:00 for each movement, which subtracts from the workout time.

Unbroken set of DU
Pistols
Wall Ball 2-for-1s
MU

I was on MU duty and only managed 3. It’s been months since I last did a MU and my shoulders were shot from the HSPU.

Event 3

It was 4 different maxes for the team. I was put on deadlift. Warmed up with 5×135#, 3×225, 2×315, and 1×405. Knocked out a safe 475# right away and waited until the end of my 3 minutes to go for a PR of 525#. I had it moving no problem, but lost my grip on the left hand and had to let go. Oh well. I realized I forgot to chalk up for those deadlifts, which is the only time I ever use chalk. Probably would have been able to hold on!

My back was pretty lit up after that last deadlift attempt. For some reason after getting out of the shower, my legs are on fire.

60 Day Lifting Challenge – Week 1 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lighter volume today. Went out to the garage by myself around 11am. Took me about an hour to finish.

Warm-up

3:00 Air Dyne
3 Rounds
- Max Effort L-Sit on parallettes
- 5 Shoulder Press 45#
5 Shoulder Press 95#

Split Press (Demo Video)

4×115#
4×120#
4×125#
4×130#
4×135#

Could probably try 140# next time. The balance from the split is a little weird, especially since was the first time I’ve done them.

Power Clean from below the knee (Demo Video)

45# Positions Warm-up
2×95#
2×125#
2×150#
2×175#
1×190#
5x1x200#

No blocks for these, as you can see in the demo video and some of my lifts.

Snatch Deadlifts

5x2x185#

Trying to work these a little faster and get a little more violent with the hip action. Only got the first 3 sets on video.

As I was finishing up my lifts, UPS Freight came with my jerk blocks and the rack/cage. Just in time for jerk balances and jerks on Sunday! I’ll be waiting until doing some work on the garage before setting up the rack, but I’m excited!

60 Day Lifting Challenge – Week 1 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Yesterday was a rest day. Went oven to Kevin’s garage after 6pm to lift tonight.

Warm-up

Jumping Jacks
PVC work
15# Snatch Positions

Muscle Snatches

4×45#
2×75#
3x2x85#
2x2x95#
2×105#

Muscle Cleans

3×75#
3×105#
3x3x125#
3×135#
3×145#

I think these muscle movements are really helping my turnover. Bumped the weights up a couple notches from the other day and still felt good on these.

Snatches

2×95#
2×115#
2×135#
1×145#
1×155#
4x1x160#

I was going to do the last 4 singles with 165#, but 155# felt bad, so I stuck to 160#. Stopped thinking in the last couple of reps and was much better. The last rep felt the best of the day.

Back Squats

2×205#
2×240#
2×270#
3x2x290#

First set at 290# was ugly, especially the 2nd rep. Second set too! Stopped thinking and nailed the 3rd set.

Seated Good Mornings

5×155#
5×175#
5×185#
2x5x195#

Have never done this much volume with them. Will probably be feeling them tomorrow.

60 Day Lifting Challenge – Week 1 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.

Warm-up

2:00 Air Dyne
5:00 Handstand Practice

I tried to do some free-standing handstands, which was not happening, so I did some handstand holds with my back towards the wall. After watching it on video, the attempts were pretty pathetic.

Power Snatch to Mats (Demo Video)

2×45#
2×75#
2×95#
4x2x115#

I cut up some luan and duct taped the edges. Worked pretty well. I have never had a problem moving my feet out, so I don’t think this drill really does much for me except give me more practice with the lifts.

Power Clean to Mats (Demo Video)

2×115#
2×135#
2×155#
4x2x175#

Cleans

2×125#
2×150#
2×175#
1×190#
5x1x200#

Clean Deadlifts (Demo Video)

5x3x230#

They are programming 2 optional CrossFit pieces per week, on the day before you take a rest day. That’s what the handstand work was for in the warm-up. I had some stuff to get done for work, so I rested and went to Survival Fitness at 8pm for open gym. Brent did the workout with me.

Conditioning

100 DU Buy-in
10 Rounds
- 200m Row
- 1:1 Rest
100 DU Cash-out

Cranked off 74 DU to start. I kind of ran into the wall in the middle rounds and couldn’t breathe. An hour after finishing I realized I was probably trying to keep it too close to my :30/:30 row pace, especially after the 100 DU buy-in. Didn’t think I could lose my conditioning that fast in just a week! I’m not sure how it calculated some of my rest periods as 45 seconds because they definitely were not that.

Earlier today I was questioning the need for a rest day tomorrow, but now I’m glad to have it. 🙂

60 Day Lifting Challenge – Week 1 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In to Survival Fitness at 10am. Took about 2 hours total with my warm-up.

Warm-up

2:00 Air Dyne
PVC Pass-thrus
Banded OH Stretch (purple bands)

Wow, I was out of breath after the AD. Being sick really fucks up training.

Muscle Snatches

From 2 positions for each rep, above knee and below knee (Demo).

Warmed up with 2×45# and 2x2x75#
2x3x95#
3x3x85#

95# didn’t feel terrible, but it was a bit much and losing the technique aspect, so I dropped down.

Muscle Cleans

From 2 positions for each rep, above knee and below knee (Demo).

Warmed up with 2×75#, 2x2x105#
5x2x125#

125# was pretty ideal here.

Turned out both of these muscle movements were supposed to be from the floor, not according to the demo videos they sent. I was thinking it was turning out to be a shit load of reps!

Snatches

2×95#
2×115#
2×135#
1×145#
1×150#
4x1x160#

Made every lift and felt pretty good.

Front Squats

2×95#
2×215#
2×250#
3x2x265#

This was a new way of doing squats for me. Big jump and not much warm-up! Felt really heavy after not squatting since Tuesday.

Had Been Sick Since Tuesday

I felt exhausted and sore all over after Tuesday’s workout. Didn’t add up and later in the day I realized I was getting sick. Finally started feeling better today and was able to lift again. Did a session out in the garage with Kevin.

Warm-up

3:00 Air Dyne
Various Snatch Warm-up Exercises

OLY

Snatches

2 @ 75#
2 @ 95#
2 @ 115#
2 @ 135#
2 @ 145#
2 @ 155#
2 @ 135#
2 @ 145#
2 @ 155# (missed the first one)
2 @ 135#
2 @ 145#
2 @ 155#

Some of the early sets of 135 and up felt a little slow and weird. Figured out it was because I was thinking too much, causing things to slow down. When I just went for the lift and took my mind out of it, everything felt much faster.

Snatch Deadlifts

2 @ 155#
2 @ 175#
2 @ 195#
2 @ 205#

I’m able to keep a good knees out position with these. Sooner or later it has to start transferring to the snatch, where I still dive in the knees on the rebend.

Strength

Bench Press

10 @ 45#
5 @ 135#
5 @ 155#
5 @ 165#
5 @ 175#
5 @ 185#
5 @ 195#
5 @ 205#
5 @ 210#
5 @ 215#
5 @ 220#

I started using the slingshot with the 165# set I think.

3 Rounds NFT

5 GHR
5 Hip Extensions (10# plate)
1 Back Extension

First time doing the slow back extension. Really lit up the back.

Tomorrow I’ll be starting the 60 Day Lifting Challenge from Columbus Weightlifting. It’ll be weird to give up control of my programming.

Behind The Neck Work

Nasty freezing rain last night. In at 10am with Kevin and Michelle.

Warm-up

3:00 Jump Rope (unbroken)
45# Clean Positions Warm-up

OLY

2 Clean Pulls
1 Power Clean
1 Front Squat

It wasn’t exactly that each time, but always at least those reps.

95-115-135-155-175-185-185-185-185

Strength

Behind the neck Split Jerks

3 @ 95#
3 @ 115#
3 @ 135#
3 @ 155#
4 @ 155#
3 @ 155#

Behind the neck Push Presses

3 @ 155#
3 @ 165#
3 @ 175#
3 @ 185#
2 @ 195#
2 @ 205#

I’m still really hesitant bringing heavy loads down to my back, but got more comfortable today due to the number of reps between the jerks and push presses. Felt pretty good about the weight, so decided to shoot for a front rack push press PR.

Push Press

225# (PR)
F @ 235#
230# (PR)

Beats my old 215# PR. I missed 235# because it was too far out front. Concentrated on a big leg drink and getting the bar back as fast as possible with 230#.

Gymnastics

After an hour of OH work, why not burn the shoulders some more, right? Did 3 handstand holds facing the wall with a wall walk to get in place. The goal was 1:00, but had to drop after 40 seconds on the second one. Held on for it on the 3rd though. We rested 2:00 between each one.

Short Week

In to Survival at 10am. A few folks were there for a bit working on things, but had about 90 minutes to myself. Will be heading north on Wednesday for a few days, so short week of training.

Warm-up

3:00 Air Dyne
45# Snatch Positions

Snatch Work

95# Position work & some snatches
115# Position work & some snatches
5 x 2 @ 135#

Strength

RDLs

5 @ 135#
5 @ 185#
3 x 5 @ 205#
5 @ 225#

Used a rack and straps.

Barbell Curls

5 @ 75#
4 x 5 @ 85#

So weak!

Front Squats

20 @ 45#
5 @ 95#
5 @ 115#

1 1/2 Front Squats

Did a wave type of format…

135-155-185
155-185-205
185-205-225
205-225-235
225-245-255

First time doing those. Different.

Front Squats

3 x 5 @ 185#

Conditioning

Tabata Row

After a 2 Month Hiatus

My legs are sore from the 2 days in a row of front squats and my low back is real spicy from a combination of things yesterday. Brent convinced me to do the 10am class today with him. I haven’t been to a class at Survival Fitness in 2 months!

Warm-up

10 Rounds of Tabata Choice

Partner WOD

1 person working at a time

100 C&J (115#)
100 DU
100 Back Squats (115#)
100 Burpees
100 Hang Power Cleans (115#)
200 Bulgarian Split Squats (100 each leg)

Record time, rest 5:00, and continue to bonus rounds.

1:00 MAX HSPU
1:00 MAX Deadlifts (115#)

Rest 1:00

1:00 MAX C2B Pull-ups
1:00 MAX Bench Dips

For each rep completed in the bonus rounds, subtract a second from the recorded time.

We finished the 100s in 33:18. I did 18 HSPU, Brent did 46 deadlifts, I did 19 C2B, and Brent did 51 dips, so our score time would be 31:04. I like these partner workouts with the rest because it turns them into intervals and you push hard for each other. My wind held up pretty good, so my training must be working at keeping my conditioning at an acceptable level.

Steaming

Went out to the garage around noon to blow off some steam. The windows actually got steamy in there too after having the gas heater on for about a half hour. I had to turn it off it was getting so warm. Not bad considering it’s 36 degrees (feels like 27) outside.

Warm-up

Did about 200 DU in various sets.

OLY

3 Position Halting Snatch Deadlifts

2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#

Snatches

3 @ 95#
3 @ 115#
3 @ 135#
2 @ 155#
1 @ 165#
1 @ 175#
F @ 185#
1 @ 185#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#

I’ll get it eventually!

Pause Front Squats

* 2 second pause in the hole

3 @ 135#
3 @ 165#
2 @ 185#
2 @ 205#
2 @ 215# (might have done this set twice)
2 @ 225#
1 @ 235#
1 @ 245#
1 @ 255#
1 @ 265#
1 @ 275#
F @ 285#

Haven’t done a squat pause since this past winter in Phoenix. Felt pretty good, even after front squatting yesterday.

OH Mobility

I’ve wanted to start playing with some things to improve my OH position. As evidenced by my snatch attempts I’m having a hard time receiving the bar in a stable position.

5 @ 45# Bar w/ hand completely on knurling of the Operator bar
2 x 5 @ 45# Bar w/ 2 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ 3 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ hand completely on smooth part of the Operator bar

Haha, I fell over at my first attempt with 2 fingers on the smooth part of the bar.

Could feel the bar coming forward in pretty much every rep when I descended into the squats, but fought to keep it back. These are going to be a big help I think.

Decided to go in to open gym at 5:15pm since I told a few people I’d be there.

Did a few clean position drills with Alex as a warm-up since I didn’t really know what I wanted to do. I’ve been talking about doing deadlifts for the last couple of weeks since I haven’t done any heavy ones since my 515# pull.

Deadlifts

5 @ 135#
5 @ 225#
5 @ 315#
5 @ 385#
5 @ 435#
EMOM 5:00 – 3 @ 365#

Back was already a little fried from the garage session, but felt pretty good about the work.

Conditioning

2,000m Row

I did a 7:23 in May, so was aiming to keep a sub 1:50/500m pace. Set a new PR by 10 seconds with a 7:13! I was doing a shit ton more conditioning back in the summer too. I think the extra leg strength and power was a big help because I highly doubt my lungs are better now.

The date on the rower is obviously wrong. 🙂 Felt good coming out of the gate, but started falling off the pace. I actually think I was having more of a power problem them I was breathing in that 3rd 500m. Should have tried to push harder in the last 200m instead of just the last 100m.

I grabbed a couple of KB just to try double-arm OHS. Did 10#, 15#, and 20#. Wasn’t too bad, but could still feel the arms floating forward. I wouldn’t be able to hold a heavier weight in place at the bottom of the squat. Work in progress…