Burpee Chest to Bar Pull-up – Nick Momrik's Fitness Logs

Survive

2014-07-19-weight-chart When I woke up yesterday I was glad it was a rest day from training. Walked 18 holes of golf. Shoulders are feeling a little sore in the front. Hit a class at Survival Fitness for the first time in over 3 weeks. Saturday at 10am is always good for a partner WOD. My weight continues to drop (check the chart) with clean eating and cooking all of my meals. I’m feeling great too! Today will be a cheat/refeed day though because I’m going to the Survival Fitness Luau to drink some beer and eat all kinds of food. Should be a fun day, but that means DO WORK first!

Warm-up

10->1 Russian KBS (53#)
1->10 Burpees

Strength

1RM Thruster

2×95#
1×135#
1×165#
1×185#
1×205#
1×225#
1×240# (PR)

I could have sworn I did 235# before but it was 225#, which I found out when I got home and looked at my logs. 15# PR! Pretty soon my thruster will be the same as my C&J, which is pathetic.

Conditioning

14:00 Partner AMRAP

3-6-9… Thrusters (95#)
3-6-9… C2B Pull-ups

* One partner does both movements and then rests while the other person goes.

I paired up with Joe, who did every round of C2B unbroken! Fucker didn’t barely give me any rest. I started us off and got through 18 thrusters and 14 of the 18 C2B pull-ups. Rounds of 3-6-9 thrusters were unbroken, then 7-5, 6-5-4, and 7-6-5. Pretty much kept C2B in sets of 3 with the exception of the round of 6 and did 5 to start my last round. Need to figure out why I lose my kip on C2B but not on other pull-ups.

Sat around at home and then at noon it was back out in the garage.

10×45# Back Squats
5×45# Shoulder Presses
5×135# Back Squats
5×95# Shoulder Presses
3×205# Back Squats
3×115# Shoulder Presses
10:00 EMOM
- Odds: 5×255# Back Squats
- Evens: 5×130# Shoulder Presses

I’d already have squats and presses planned, but was second guessing it after the SF class workout with the thrusters. Decided to dial back the squats a bit from the 275# I had planned and go for it. Sucked, but made it through all of the reps.

Loaded up the sled (25#) with 75# of bumpers and took off around the neighborhood. Went 1.04 miles in 22:22. I fucking hate the pavement on these streets. Makes it feel twice as heavy as it is.

2014 CrossFit Games Open Workout 14.2

Was down to New Species CrossFit in Royal Oak again for day 2 of the BlessTheGym Tour/Camp with Kendrick Farris. Worked on the clean and the jerk today. Tons of carryover from the snatch positioning and drills yesterday. Really glad I went to this with Matt. Was a good experience and reinforced some of the things I need to work on in my lifts.

Got home, took a nap and a shower, then headed over to Survival Fitness to knock out 14.2. After week 1, I was in 28,476th place out of 109,998 men worldwide for top 25.9%. Considering my shoulder isn’t 100% and I was sick for the first workout, I’ll take it. My goal for the year is to finish in a higher percentile than last year, which was top 20%. I just wish I hadn’t taken 2 months to focus on weightlifting, because my engine still isn’t up to where it was.

I warmed up with a lot of shoulder mobility work, about 5 minutes on the Air Dyne, some squat stuff, and who knows what else.

2014 CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:
- 10 OHS (95#)
- 10 C2B pull-ups
From 3:00-6:00, 2 rounds of:
- 12 OHS (95#)
- 12 C2B pull-ups
From 6:00-9:00, 2 rounds of:
- 14 OHS (95#)
- 14 C2B pull-ups
Etc., following same pattern until you fail to complete both rounds

My goal was to get to the round of 14s and get whatever I could. Took it pretty easy in the first 3 minutes, going unbroken with OHS and 3-3-2-2 on the C2B. Didn’t rush the sets of C2B at all. Tried to take it easy on the 12s too, getting the first round done in about 1:15-1:20. Turned into a lot of doubles and singles in these rounds. Didn’t have much rest time before the next 3 minutes. Went 8-6 on the OHS, struggled through the C2B and held on to what I could with OHS to finish with a score of 124. Mission accomplished.

My engine just isn’t what I’d like it to be yet and not doing pull-ups for 2 weeks kind of sucked, especially since my pull-ups aren’t very good to begin with. Shoulder was fine during the workout though. Glad that workout is done and I can get back to training tomorrow. On to week 3.

Hours later I went out to the garage and did CrossOver Symmetry Recovery.

Monday Morning

Went to the 9am class.

Warm-up

300m Run (before class started)
4 Rounds
- 15s Air Squats
- 15s Zombie Kicks
- 15s PVC Pass-thrus
- 15s Jumping Jacks

Strength

Front Squats

5 @ 45#
5 @ 135#
5 @ 165#
5 @ 195#
5 @ 225#
5 @ 245#

Squats felt good for the 2nd consecutive day. Didn’t try to get crazy and stayed below my 260 5RM from a couple of weeks ago.

3 Rounds NFT

12 Lunges (135#)
12 RDL(135#)
Rest 60s

Good burn with little rest.

WOD

20:00 Time Cap

10 OHS (135#)
10 Box jumps overs (24″)
10 Thrusters (135#)
20 Power cleans (135#)
10 T2B
10 Burpee C2B Pull-ups
10 T2B
20 Power cleans (135#)
10 Thrusters (135#)
10 Box jumps overs (24″)
10 OHS (135#)

This is why it’s good for me to go to classes now and then. We rarely program this much barbell work in our WODs and ever more rare at this time domain. I decided to go Rx even though I knew it would suck. Finished in plenty of time at 19:56. LOL!