Back Squat – Page 14 – Nick Momrik's Fitness Logs

Bump it Up

I’m a little sore from yesterday, in my shoulders and outer quads. Made it to the gym a little after 3:30.

Warm-up

8 Reverse Hyper (210#)
10 Back Squat (45#)
10 Shoulder Press (45#)
8 Reverse Hyper (210#)
6 Back Squat (155#)
6 Shoulder Press (75#)
8 Reverse Hyper (210#)
3 Back Squat (205#)
3 Shoulder Press (95#)
3 Back Squat (235#)
3 Shoulder Press (115#)
3 Back Squat (265#)
3 Shoulder Press (130#)

Strength

10:00 EMOM (alt)

3 Back Squats (285#)
3 Shoulder Press (140#)

Feeling more comfortable in the squat. Used the belt and lifting shoes today. Really like this combination now that I’ve done it 3 weeks in a row. I think next week I’ll switch it up to front squats and bench press for a 3 week cycle of the same progressing rep scheme going from 5s to 4s to 3s.

Rowing WOD Week 15 Session 1

Every 2:15 for 8 rounds
- 17 Calorie Row (+2 calories from last week)
- 9 Burpees over the rower (+1 burpee from last week)
5:00 Rest
2 Rounds
- 17 Calorie Row
- 9 Burpees over the rower

Total of 1,633 meters in part A and 432m in part B. My splits for the intervals were 0:52, 0:55, 0:56, 0:59, 1:01, 1:01, 1:01, and 1:02. Did the 2 rounder in 2:19. That second round is so bad after jumping back and forth over the rower during the burpees. You wouldn’t think it would affect you that much, but there is no power left in the legs for the 2nd row.

That’s 2 weeks in a row I got a little headache from this combo. Just don’t push that hard usually and with these two movements you can always keep going.

Burpees over the Rower

Took a complete rest day yesterday. Staying up late over the weekend to play Halo and this time change has me all messed up. Plus my nieces were here the last couple of days so I was up way earlier than I like. Headed to the gym around 3pm today for my workout.

Warm-up

10 Revers Hyper 140#
10 Back Squat 45#
10 Shoulder Press 45#
10 RH 140#
4 BS 155#
4 SP 75#
10 RH 140#
4 BS 205#
4 SP 95#
10 RH 140#
4 BS 235#
4 SP 115#

Strength

10:00 EMOM (alt)

4 Back Squat (265#)
4 Shoulder Press (135#)

Squats felt better than the sets of 5 with 245# last week. Shoulder press was rough though.

Rowing WOD Week 14 Session 1

So not only is the focus on rowing for CrossFit, but now we’re adding burpees into the mix!

E2M 20:00

15 Calorie Row
8 Burpees over the rower

Each round is done for time. The numbers were based off the 30 second intervals we did last week. My times were 0:54, 0,:53, 0:53, 0:54, 0:54, 0:57, 0:58, 1:04, 1:09, 0:59. Around the end of round 7 I started to feel sick during the burpees. So I slowed down in rounds 8-9 and somehow powered through round 10 because I didn’t want to go over 1:10 and made it back under a minute.

Then a much needed 5:00 rest.

3 Rounds

15 Calorie Row
8 Burpees over the rower

My legs ran out of juice towards the end of the first round on the rower. Burpees held out pretty well. Took me 3:33 and then I collapsed on the ground for several minutes. Finally got moving and went outside to cool off and walked 400m.

That was one fucking nasty ass workout. One of the hardest things I’ve done recently.

Halloween – Year 4

Today marks the 4 year anniversary since I started doing CrossFit. Changed my life!

Was up late playing Halo 5 last night. First time I’ve done that playing videos games in a few years. Made it for the 10am class. Weighed in before class for the challenge since the party is tonight. On my scale at home, I went from 16.3% to 13.4% body fat and 208.7 to 198.7 pounds. At the gym I think I went from 20% to 17.5%, but that’s with using it on the “normal” setting instead of “athlete” to make it consistent across the board for everyone.

I definitely feel a lot better and have said for a long time that 195-200 is a better weight for me to carry around. That body fat % still seems high though.

Warm-up

Bottom Squat Hold
Ring Hang Stretch
Good Mornings
Presses
OHS

Conditioning

5 Rounds

5 Hang Power Cleans (95#)
5 Front Squats (95#)
5 Push Presses (95#)
5 Back Squats (95#)
5 Burpees over the bar

Went unbroken and took a few breaths between sets that I probably didn’t need to. Finished in 6:39.

16:00 AMRAP

Partners share reps and run together.

40 Wall Balls (20#, 10′)
20 Burpees
200m Run

Weston and I went sets of 10 wall balls and caught the person’s last throw off the way to save time. Went 5s on the burpees. we were in our 5th run when time ran out but finished with a solid pace on the last run, so probably about 16:20-16:30 or so.

Picked up Papa John’s on the way home from the gym. 🙂

30s

Planned to get up and hit the garage in the morning, but that didn’t happen. Got to Intuition at 3:20.

Warm-up

3×10 Reverse Hyper (210#)
Crossover Symmetry Activation
Back Squats – 5×45, 5×155, 5×225
Shoulder Press – 5×45, 5×95, 5×115

Strength

10:00 EMOM (alt)

5 Shoulder Press (125#)
5 Back Squats (245#)

Can tell I haven’t been squatting much. That felt much tougher than it even should.

Rowing WOD Week 13 Session 1 – Intervals

Next phase is going to focus on rowing for CrossFit.

Part A: 15 rounds

30s Row (calories)
30s Rest

Strokes/minute Prescription

Round 1 – Rate 18
Round 2 – Rate 19
Round 3 – Rate 20
…
Round 11 – Rate 28
Round 12 – Rate 29
Rounds 13-15 – no rate cap, max effort

Screwed up and started out at 19s/m. Figured that out after a few rounds and scaled it back. It was hard to get into a rhythm with the stroke rates in such a short period of time (as you can see from the log). I forgot to keep track of calories, but using the cal/hr (and rounding down) from the log I came up with 9-9-9-10-11-11-11-12-12-12-13-14-16-16-16 for a total of 181. Those numbers seem about right.

Rest 5:00

Part B: Row 25 calories for time

I was hitting over 2,400 cal/hr and even over 2,500 for a brief moment! I don’t ever remember getting 2 cals in a pull and I did it many times. Took me about 0:39.

Hung around for a bit as the 4:30 class got going. Did 5 or 6 sets of ring swings, working on my hollow/arch positions.

Burpees to the Bar

In for the 10am class.

Warm-up

Bottom Squat Hold
Tricep/Front Rack Stretching
Air Squats

Weightlifting: Power Cleans

5x20kg
4x50kg
3x70kg
2x90kg
2x2x100kg
1x105kg

Wasn’t going anything crazy with my back being aggravated for the last few days. Felt easy though. Did touch-n-go through 90 and singles at 100. No belt or lifting shoes.

Conditioning

Partner with Michelle

100 Burpees
30 C&J (155/105#)
40 Deadlifts (155/105#)
50 Back Squats (155/105#)

We did each did 5×10 burpees, 5×3 clean and jerks, 2×10 deadlifts, and 8-8-9 back squats. The burpees weren’t as bad as I was expecting. Did all my C&J sets touch-n-go and they felt good. We finished in 12:06. Fun workout! I did put my belt on for this after the burpees were done.

Midline

3 Rounds of MB Complex

10 Chest Pass
10 Pass w/ Sit-up
10/10 Twist & Pass
10 Pass Straight Up

Always a good burn, especially those twist and passes.

On Pace

Went in to CFi around 12:30 or so.

Warm-up

3 Rounds NFT

8 Reverse Hyper (210#)
5 Back Squats (45#)

Strength: Pause Back Squats

E2M with 3 second pause in the hole

5×135#
5×185#
5×225#
5x3x255#

After the first set with 255# I had some negative thoughts of getting hurt and went to my bag to get out the belt. But I was able to switch gears and told myself not to be afraid; I’d be ok as long as I concentrated on good positions each rep. So no belt and Nanos all the way today.

Row: Engine

3 Sets

4,000m
4:30 Rest

Prescribed stroke rates:

2,000m at rate 19, 2,000m at rate 20
2,000m at rate 20, 2,000m at rate 21
2,000m at rate 21, 2,000m at rate 22

With no pacing recommendations I’m still just making shit up for these longer slower sessions. I looked back and saw that I did about 2:00/500m at 19s/m for a straight 2k with resting last week, so I added 10 seconds and went from there. Wrote it all on the board before starting.

The pacing I picked worked out really well. It was by no means easy, but I wasn’t falling down exhausted when I was done either. Tough session though.

Back to Pausing

Thought maybe I’d get up early to squat and do some accessory work and then head to the gym for rowing later. But it was not to be. So went to the gym before 4pm. Joining in on the gym’s challenge for the next 6 weeks so weighed in before I got going. Was 208.8# and 20% body fat using the normal setting (17.7% on athlete) since Kevin wants to standardize it instead of having to switch between normal and athlete for everyone.

Warm-up

2 Rounds

10 Reverse Hyper (210#)
Bottom Squat Hold
20 Walking Lunges

Strength: Back Squats with 3 second pause

5×45#
5×135#
4×205#
3×225#
2×245#
2×265#
2×275#
2×285#
2×295#

I was feeling really good when I was doing a lot of pause squats, so back to it. Last 2 sets were a grind, mostly from not being under much weight lately. Felt good though.

Row: 2k Pacing

4 Rounds
- 1,000m
- 4:00 rest
Rest 8:00
2 Rounds
- 350m
- 30s rest

Assigned pace for the first two 1k rows was 6 splits slower than 2k pace. I’m hoping to be able to set a big PR, so I went aggressive with my estimate and ended up at 1:47. Then it was 5 splits slower for the other 2, so 1:46. I was able to hit the target for all 4 rounds. My stroke rates were all over the place and lower at the higher paces. Not great with that.

Could rest 8-12 minutes so I went with the low end. The first 350m was at the 2k pace (1:41) and then flat-out on the second one, where I probably could have pushed harder.

McFatty

Seemed like I was awake all night, but my sleep tracker says otherwise. Guess I just woke up several times. Yesterday I had decided with a buddy to get my diet back on track starting today, so I ate like shit yesterday to enjoy it. Jumped on the scale this morning. The FUCK? Over 208 pounds and I’d never hit 207 before. Time to get my shit together!

In for the 9am class and coached it too.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
10 Squat Jumps
10/10 Leg Swings (S-S, F-B)

Strength: Back Squat

10×45#
6×135#
3×205#
3×225#
3×245#
3×265#
3×285#
3×305#

Put on the belt for the last two sets. Not bad.

Conditioning

5:00 AMRAP

10 Russian KBS (70#)
10 KB Deadlifts (70#)

Got spicy on the low back. Really concentrated on keeping solid positions. Went through 7 rounds plus 10 swings. We took a solid rest before getting into the burpees since we had plenty of time.

6 Rounds

1:00 Burpees
1:00 Rest

Intervals with burpees! I was pissed at myself for only getting 19 in the first round, so stepped it up for the next 5. Ended up with 19-20-20-20-21-21 to get that average over 20 per.

Relaxing

Went out for a walk after work. Didn’t turn on RunKeeper, but it’s a route I’ve ran many times so was about 2.7 miles and took me about 45-50 minutes.

Laboring

One class at 10am for the holiday.

Warm-up

2×10 Reverse Hyper (160#)
Bottom Squat Hold
Shoulder stretching
Barbell warm-up with 45-95#

Conditioning

800m Run
30 Squat Snatch (95#)
400m Run
30 Hang Squat Clean (95#)
200m Run
30 Back Squats (95#)
400m Run
30 Push-ups
800m Run
30 Pull-ups

This is a memorial WOD for a coach at a box in Kentucky that recently passed away. Got nasty real quick with those squat snatches. I started off with 2 triples and then switched to singles the rest of the way. I was wondering what was taking people so long to do their 400 until I went out and started mine. Legs didn’t want to move. I could have walked it faster. I did the cleans in five sets of 6 without much trouble. Really slow on the 200. Didn’t put the bar down for the back squats and then even slower for the 400 meters. Fives on the push-ups and it was a nice rest for the legs. Was able to go a little faster for the 800 and finished up with sets of 5 pull-ups at a time with a quick turn-around. Finished in 30:20. It’s embarrassing how bad my running has become when I’m tired.

becky-memorial-wod

Gold Star

Had taken the day off work to play our end of the year golf tournament. We only got through 7 holes before storms rolled in and it rained all day. So back home and worked out in the garage before 5pm.

Warm-up

3×10 Reverse Hyper (180#)

Was pretty easy to setup and take down my contraption.

Strength: Safety Bar Squats

10×65#
6×135#
3×185#
3×225#
3×245#
3×255#
3×265#
3×275#
3×285#
3×295#

Lifting shoes but no belt. Second to last rep was a struggle so I started thinking too much and made my final rep pretty squirrely.

Warmed up for the metcon with 5 shoulder press + 5 overhead squats with 45# and 95#.

Conditioning

10 Shoulder Presses (115#)
15 OHS
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Same bar and load for each movement. One of my favorites to come back to because it tests you in many different ways. I’ve done it three times now, getting better each time.

4/15/13 – 14:03
7/21/14 – 13:34
9/3/15 – 10:33

Over a 3 minute improvement in the last year! I went 7 shoulder press, 3 presses then on to my back and in to 9 overhead squats, and then finished the last 6 OHS. Push presses were done 9-6-5, front squats 10-10-5, push jerks with 3 sets of 10, and didn’t put the bar down for the 35 back squats. Tried not to rest too much when I dropped the bar in between sets.

Jumped on the Air Dyne for a very easy 10 minutes to flush out the legs.

Check out some CrossFit elite doing this one…