Air squat – Page 23 – Nick Momrik's Fitness Logs

Follow the Rules

Frustrating day at work and almost didn’t even make it in to the 5:30 class.

Warm-up

3 Rounds NFT

15s Hang
5 Push-ups
10 Air Squats
5 Pass-thrus

It was pull-ups or ring rows on the board. I was going to do ring rows but my shoulder wasn’t even having a first rep so I just hung from the bar.

8:00 EMOM

5 Thrusters (115#)
3 Burpees

Brought back nightmares of “Kalsu”. Didn’t want to go crazy so I kept it at light and quick.

3 Rounds

1:00 Row (calories)
1:00 Air Squats
1:00 Sit-ups
1:00 Russian KBS (53#)
1:00 Rest

Other than the squats I felt really good. Did 25-25-26 on the rower and totals were 115-119-121. I never increase like that.

Test

50 Hand Release Push-ups

I thought I’d be brake and try a little bigger sets to start so I did 3 sets of 8 and regretted it because then I started to die out. Managed a 2:06, which is 14 seconds slower than my PR, but 33 seconds faster than an attempt in July.

Glad I made it in. Workout schedule for the week was switched up a bit when the boys couldn’t lift tonight (I planned to take an easy day tomorrow) so we are lifting tomorrow instead and this won’t drag me down.

Get Nasty With The Girls

My legs were surprisingly tired this morning. The squats I did yesterday were nothing crazy. Went to the gym at 10am.

Skill WOD Hustle & Flow Week 4 Day 2

Warm-up

3 sets

10 Pass-thrus
10 Hollow Rocks
10 Arch Ups
10 Narrow Grip OHS (45#)
10s Bottom of Dip Hold
10 Bridge Rocks

Skill

4 Sets

Freestanding HS Hold practice
16 Shoulder Taps (heels to wall)
20 Shotguns (Shoot to hollow)

Best week of the 4 for these shoulder taps. Didn’t fall off the wall once during the 4 sets. I think I figured out how to shift my hips better with the butt facing the wall.

Skill Test

3 Sets: 4 Deficit Strict HSPU (3.5″)

Lowered down from last week’s 4 inches so I could hopefully get 4 each set. Wasn’t easy but did it. I set the plates further from the wall after watching Spealler’s tips video this morning. Felt better that way.

Strength Accessory

3 sets

10 Seated DB Press (40# DBs)
10 Parallette Push-ups (feet on 16″ box)
30s GHD Hollow Hold

The presses have been pretty easy so I added 2 more reps this week. I guess I could have tried using 44# KBs. Also increased the box height under my feet. I really tried to get as low as possible in the bottom of those push-ups to feel the stretch.

5:00 AMRAP

1-2-3-4-5…

Burpees
HSPU

I had to have miscounted last week. I think I did the round of 4 twice because there is no way my score should have been that much of a decrease from the previous 2 weeks. Kipping felt much butter with the plates further from the wall. I finished the round of 6s and got 5 burpees, a PR by 6 total reps over the first week. First time Yes! Got a second wind after that success. I was pretty disappointed last week.

I am not sad to see the last day of this workout. Has been my least favorite of the 3.

Took a solid 30 minute rest, but did 10×45# and 5×95# hang power cleans to warm-up for…

Conditioning

“Nasty Girls” – 3 Rounds

50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135#)

I’ve been wanting to try this one out for a long time. Since I’m heading out of town for a couple days today sounded like a great day for it. Get in a metcon involving a barbell and get in some muscle-ups with a full 2+ days to recover before the final workout of this Skill WOD cycle.

The air squats are so damn slow. Tried not to get my heart rate up too high going into the muscle-ups. I went 4-3, 4-2-1, and 4-2-1 on MU. Cleans were 5-5, 5-5, and 10. Took me 10:46. Next time I give this a go I’d try to speed up the 2nd and 3rd round of squats and I’d do all of the cleans unbroken for sure. I broke up those first two sets trying to save my pull a bit for the muscle-ups but with the long break during squats I don’t think it matters. I also think without having done an hour of handstand push-up work I’d be able to get the muscle-ups in 4-3 each round.

This video is a classic. The sport has come a long way.

15k

Legs still feeling smoked from that workout yesterday. I woke up to piss in the middle of the night and my left knee did not feel good. Threw on an Ace wrap for the wrest of the night and seemed to be ok when I woke up. Went in for the 9am class.

Warm-up

2:00 Bottom Squat Hold
3 Rounds
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats

Strength: Front Squats

10×45#
6×135#
3×185#
3×215#
3×235#
3×255#
3×265#
3×285#

Felt good. Wore a belt for the last 3 or 4 sets.

Conditioning

10:00 AMRAP

40 Double Unders
5 Thrusters (95#)
5 Push Press (95#)

Took a little breather between the rope and bar. Kept all barbell reps unbroken. Finished 7 rounds + 38 dubs.

6 sets

30s Row
Rest as needed

Was still out of breath from the metcon in the first round so slowly ramped up each set. My meters were 154-161-165-169-174-179.

Wasn’t sure if I’d end up going back in the evening to finished out rowing for the week, but I did.

Rowing WOD Week 16 Session 2

3 Rounds
- 300 Calorie Row
- 4:00 Rest
5:00 Rest
10 Rounds
- 3 Burpees over the Rower
- 1 Calorie Row

The plan I wrote on the board was to go at 19-21-23 s/m and try for 950-980-1010 cal/hour. I stuck with the stroke rates, but after setting on the rower for nearly 20 minutes straight, the 2nd and 3rd round just couldn’t pick up the pace as much as I hoped for.

Rounds

18:51 @ 19 s/m for 4,637 meters at a pace of 954 cal/hr
18:30 @ 21 s/m for 4,595 meters at a pace of 971 cal/hr
18:20 @ 23 s/m for 4,571 meters at a pace of 980 cal/hr

The 10 round transition practice is dumb if you ask me. Unless you’re a high level competitor it’s not worth it. But I did it anyway. There is no good way to setup the rower for rounds with that, so I basically just did 3 pulls each time so that I wouldn’t could the rollover calorie or two you get from the previous round. I kind of lost track of rounds so might have done some extra. Who knows? Who cares? Not me. Time was 4:13 and monitor said 453 meters, but that’s 10 rounds of rollover.

I wasn’t too excited when there was rowing programmed this morning knowing what I had in store tonight or tomorrow. Ended up being over 15,000 meters total for the day. Surprisingly I feel pretty good.

Next week is supposed to be the last week of this cycle and then I’m going to be done with the rowing. Will be shifting a focus to gymnastics work leading up to the Open. Endurance with chest-to-bar pull-ups and handstand push-ups hurt me in 2 of the workouts in the 2015 Open

Hotel Room Work

Will try to stay on Eastern time through the week to make transitioning home easier and I have some early morning running and stuff planned anyway. Knocked out some stuff in my room this morning. No shoes, rubber floors, or anything fancy. Put in reps. Took somewhere between five and ten minutes between each piece.

100 Hand Release Push-ups

Started out with sets of 5 for as long as I could sustain. Had 50 done around 2:10 or so but then it was a struggle. Took me 6:03, which is a far cry from my 5:04 PR in March of 2013.

150 Air Squats

Didn’t stop, but the pace slowed quite a bit. Took me 5:15.

Tabata Hollow Rocks

They always start out so well until about the 4th round. Got 112 reps.

Cindy Intervals

Was up late reading stupid comments from people about the Games. Don’t read the comments!

Went to the 5:30 class.

Warm-up

Bear Crawls
Inch Worms
Mountain Climbers

Strength

Deadlift

5×155#
5×245#
5×265#
5×285#
5×285#
5×305#
5×305#
5×305#

Gotta get that back healed up so didn’t go heavy. Felt pretty easy. Wore the belt with 265# and beyond.

Conditioning

4 Cycles

3:00 AMRAP (of “Cindy”)
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:00 Rest

Went out hot. Got 4+5 but fell off fast in each successive round with 3+22, 3+7, and 2+26. Air squats started to slow down in the 2nd cycle and then push-ups had to start being broken up in the 3rd cycle.

Accessory

8:00 EMOM

1/1 Turkish Get-ups

I used a 35# KB for 5 rounds and then a 44# for the final 3.

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

10×45#
5×95#
3×115#
2×135#
1×145#

Warmed up.

Pressing Complex

E2M 12:00

1 Shoulder Press (155#)
2 Push Press (155#)
4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

1st 30 seconds – 1 Power Clean (115#)
2nd 30 seconds – 2 Power Clean (115#)
… increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

2 Strict Pull-ups (40# vest)
+ 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

75 Air Squats
25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

25m Prowler Sprint (High, 180#)
25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

Too Much Sun

We took a cart for 18 yesterday since we had to be off the front quick for an event they were running. Good thing though since I started getting a sun headache on the back 9 from being outside all day.

Should have warmed up with a jog or something but dove right in.

4 Rounds

400m Run
50 Air Squats

Too slow on the runs. Finished in 13:41.

Tabata Pushups

Started out doing sets of 6 with a few seconds rest between. Made it through 3 rounds like that and then a round of 4-4-4. Think I went 4-4-2 on the next two rounds. Then managed 8 and 9 reps in the final two rounds for 85 total.

Did four 2:00 planks with 1:00 rest in the afternoon.

In vs Out

Stayed up too late. Only drank a Mountain Dew Live Wire this morning before heading to the gym. Not a good idea. I felt like shit until I started working up a sweat.

I warmed up my push press with 10×45, 5×95, and 5×135#. Only did 6 deads with 155# to warm-up the lower body.

Strength

12:00 EMOM (alternating)

5 Push Press + 10s OH Hold (155#)
6 Deadlifts (245#)

Class was doing front squats but I did some yesterday and squat heavy tomorrow. Substituted the deadlifts instead.

Accessory

5 Sets

4 Pendlay Rows (155-155-165-165-165#)
4 Good Mornings (135-155-175-175-175#)

Felt good. Didn’t push it.

Conditioning

15:00 AMRAP

60 Russian KBS (70#)
50 Air Squats
40 Burpees
30 Ball Slams (25#)
20 OH Walking Lunges (45#)
10 Push-ups

I did the swings 40-20, unbroken on air squats, burpees, and ball slams. Then 10-10 on the lunges and unbroken push-ups. Second time through went 20-20-20 on the swings, unbroken air squats, and got through 21 burpees. Morgan pushed me to go harder than I really wanted to at the end to stay ahead of her. Good workout when I came in feeling like garbage.

Heavy Singles

Made it in early before the 9am to squat since they switched to Monday in the Intuition programming for a while.

Back Squat

20×45#
5×135#
5×225#
3×265#
2×295#
1×315#
6x1x335#

Set with 135# was done shoeless and it was quite an interesting feel. I did the 7 singles by the clock, every 2 minutes. Was harder than I expected. Haven’t done a bunch of heavy singles in quite some time.

Push Press

10×45#
4×95#
4×115#
4×135#

8:00 EMOM

4 Push Press 155#
10s OH Hold

DAMN! Started getting rough after round 3. Held for about 20 seconds on the last round.

Conditioning

2 Rounds

30 Russian KBS (70#)
30 Burpees
30 Air Squats

Tried to keep a steady pace on the burpees. Finished in 6:56.

Midline

3 Rounds

20 Russian Twists (53#)
20 GHD Sit-ups

Didn’t go for time today, especially with the bigger sets of GHDs than I’m used to. Haven’t been doing enough of them lately so I substituted for AbMat sit-ups.

Run Every Day

Around 7pm I ran 3.1 miles in 27:53 for right at a 9 min/mile pace. Exactly one week left.

Feeling it a Bit

Tired from a late night at Greek Fest. Legs are fatigued and I’m sore in my upper back from the muscle cleans. Adjusted the Super Sunday workout because the Hero WOD that was planned would not have gone well. Didn’t do much to warm-up other than a bottom squat hold.

Front Squats

10×45#
5×135#
3×185#
6x3x215#

Light day from the Rippletoe program. Felt really good to squat. Focused on speed and driving up with my back.

Conditioning

5 Rounds

20 Russian KBS (70#)
25 Push-ups
30 Air Squats

Wanted something that wasn’t brutal and we could keep moving. I purposely went kind of slow for the first 3 rounds, not wanting to kill myself today. I did my first 4 rounds of push-ups in 10-9-6 and then 10-6-5-4 in the final round with shorter rest. Busted ass in the last round and a half and flew those air squats. Took me 11:54. Considering it was over 5:00 when I finished round 2, that’s more push than I planned on giving today.

Accessory

20s L-sit
30s Rest

Went pretty well today. Got tough in the last 2 rounds but I was keeping my knees high throughout.

MAX HS Hold (facing wall)

I did a 2:40 (40s PR!) and a 1:30 with about 3 minutes of rest between.

Run Every Day

I was doing a bunch of yard work today and honestly almost forgot about getting in a run. If I can get up and run the morning of a competition I can run late on the day after. Too close to the end of the month to miss a day. Ran 2.68 miles in 27:40. Didn’t wear any headphones and was a nice night for a run.