burpee – Page 14 – Nick Momrik's Fitness Logs

Active Life Membership

I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.

We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.

To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.

Both are included in an Athlete Membership.

Link: https://performancecarerx.com/specials/

Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

30s/30s Sciatic Nerve Flossing
5/5 Stagger Stance Good Mornings (75#)
30s/30s Sciatic Nerve Flossing
5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

6 Sumo Stance Good Mornings (75#)
5 Box Hamstring Curls (24″)

Active Life Cooldown

Kneeling Heel to Butt Test
Prone Heel to Butt Test (Right Leg)
Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.

Warm-up

4 Sets

30 Jump Rope + 10 DU
3 Tall Cleans
3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

2x60kg
80
90
100
105
2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242 pounds. I haven’t lifted that in a long time!

Conditioning

20:00 AMRAP – Team of 3

Buy-in: 100 Dubs
One person completes an entire round while the others rest
- 7 American KBS (62#)
- 7 Row cals
- 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

2x 10s/10s Standing Straight Leg Hold
10 Lemon Squeeze
10s L Hang
10 GHD Hip Extension (2 second hold at top)
20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.

Thanksgiving Sissy

Nice rest day yesterday and beat the traffic. Had a bright idea to do the “Sissy Test” this morning, but left the kettlebell in my car overnight so I needed to warm it up first.

“Sissy Test”

25->1 Burpees
1->25 Russian KBS (53#)

Never stopped on the burpees. I started breaking up the swings around 18 or so because the handle was so sweaty and I didn’t want to drop it in my parents’ upstairs room. “Happy Thanksgiving, here’s a kettlebell through the ceiling.” Finished in 43:34 which is the worst I’ve done for this workout, but I’m also 20 pounds heavier than I last did it 5 years ago on Thanksgiving.

Bring on the feast!

50 C2B

Went to the 4:30 class.

Warm-up – 12:00

250m Row
5 Strict Pull-ups
8 Bar Taps
8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

1,500m Row
50 Thrusters (75#)
25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

10/10 Half Kneeling Bottoms-up KB Press (26#)
10 Ring Rows
1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

Match Me

Quads and triceps are sore from “Coe” yesterday. Unsure if I should go to the 4:30 class with so much barbell but I’ve been feeling pretty good, so I went.

Warm-up

10:00 EMOM (alt)

8 Burpees
3 Push Press + 2 Press from Split + 1 Split Jerk

I used 45# for 2 sets, 75 for 2, and 95 for the last.

Weightlifting – Split Jerks

3×95#
3×115
3×135
3×155
3×175
3×195
3×215

Felt good to put up a bit of weight.

Conditioning – Partner

8:00 AMRAP
- 50 Front Squats (115)
- 50 Front Squats (135)
- AMRAP Front Squats (155)
3:00 Rest
8:00 AMRAP
- 50 Hang Power Cleans (115)
- 50 Hang Power Cleans (135)
- AMRAP Hang Power Cleans (155)

Small class today. Partnered with Brandi and we both scaled back from the Rx, which was 135/155/185 for men. Especially since this is a modification of the CompTrain Class workout today but was programmed for teams of 3 as 7 minute AMRAPs, so going with only 2 is half as much rest before it’s your turn again.

I started off both times. Did 25 unbroken front squats with 115, 15-10 with 135, and 10-10 with 155. Brandi held on at the end for 14. On the cleans went 15-10 with 115, 7-9-9 with 135, and 7-9 with 155. I tried to hold on until time ran out but had to drop it with 10-15 seconds left. Brandi got in another rep.

Definitely wouldn’t have wanted to go heavier as a partner workout or the sets would have gotten really small.

Almost Didn’t Make It

Like a dumbass I stayed up and watched the CrossFit Invitational until after 3am last night. I woke up wrecked and hopped back in bed at 10:30 to take a nap. Woke up with just enough time to make it to the gym for noon. I was not feeling like doing the workout I programmed.

Conditioning

10:00 EMOM
- 10 Burpees
5:00 Rest
10:00 EMOM
- 10 Thrusters (45#)
5:00 Rest
10:00 EMOM
- 40 Double Unders

I used to be able to hit all 10 rounds of burpees in 20 seconds. Not anymore or at least especially not today. First two rounds I may have gotten it, but then I was at about 22-23 seconds. Thrusters were easy. Got the first 4 sets of dubs unbroken and then I think I missed once in each of the next 4 rounds, another set unbroken and missed once at the end.

Seemed to wake me up.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

Yep, this beauty again. First 2 sets felt good. I made the 3rd unbroken today, though it got a little ugly. Definitely wasn’t making the 4th though. I broke after 1, 6, and 10 tuck-ups! I’ll get them all unbroken soon.

Get This Halloween Candy Out of Here

Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.

Warm-up – 3 Sets

10 Russian KBS (35#)
5 American KBS (35#)
4 Pause Power Cleans (45#)
3 Hang Squat Cleans (45#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.

Conditioning – Partner WOD

150 American KBS (25/20/15/10/5 reps)
150 cal Row
150 Burpees (25/20/15/10/5 reps)
75 MB Chest Pass (3-5 yards apart, 20#)
75 Synchro Sit-ups

Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.

Rehab Movements

Rested yesterday and did a garage session tonight.

Warm-up – 3 Sets

3/3 Turkish Get-ups (35#)
10/10 One Arm Single Leg RDL (35#)
10/10 One Arm KB Front Rack Squat (35#)

Might as well get back to some of these back rehab movements I should have been doing all year.

Conditioning

25 Burpees
25 C&J (95#)
50 GHD Sit-ups (parallel)
25 C&J (95#)
25 Burpees

I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.

Burpee Bonanza

Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.

Warm-up – 3 Sets

10 PVC Passes
50’ Bear Crawl
15 Hollow Rocks
20s Hollow Hold
50 Jump Rope
10 DU

Strength – Push Press

5×45#
5×95
5×125
5×145
5×165
5×185
5×195
3s Pause at the top & slow eccentric
- 3x5x165

Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.

Conditioning

6:00 AMRAP
- 20 DU
- 20 Burpees
- 20 Pull-ups
2:00 Rest
6:00 AMRAP
- 15 DU
- 15 Burpees
- 15 T2B
2:00 Rest
6:00 AMRAP
- 10 DU
- 10 Burpees
- 10 Wall Balls

All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.

Seemed Minor

Sore from the pull-ups yesterday. Last hot day. Hopefully. Went to the 4:30 class.

Warm-up

3×10 Reverse Hyper (140#)
Bottom Squat Hold
Dad Hang
9:00 EMOM (alt)
- 100m Run
- 10 Glute Bridges (w/ pause)
- 15 Hollow Rocks + 20s Hollow Hold

Strength – RDL

10×45#
10×95
10×135
10×165
5x10x185

I put on the belt for the sets with 185 just to be extra safe. On rep 7 in the final set I felt a little something.

Warmed up with 6×45#, 6×95, and 3×135 cleans.

Conditioning

16:00 AMRAP

5 Broad Jumps
4 Burpees
3 Cleans (165#)

I felt my back on the first two broad jumps, but then was fine through the workout. Made sure not to get sloppy with the cleans. I was 1 clean shy of finishing the 14th round.

Jumped back on the Reverse Hyper for another 3x10x140#. I better feel good to golf tomorrow!

Fly High Paul

Today we had an event at the gym for Paul and his family. He was taken by cancer way too soon.

Warm-up

3×10 Reverse Hyper
Dead Hang
Bottom Squat Hold
200m Run
10 Push-ups
15 Air Squats
Thrusters
- 8×45#
- 4×95#

Conditioning

36:00 Parter AMRAP

Parter A – Runs 400m (pace setter)
Parter B – Does AMRAP
- 4 Thrusters (115#)
- 5 Burpees
- 81 Jump Rope

When switching, continue where your team left off in the AMRAP. We got something like 22-ish rounds. Hard to keep track in something like this and it doesn’t really matter. I had an instant headache after from the heat, which was at 93° when I got in the car. My suffering is nothing compared to what Paul fought with though.

fly-high-paul