burpee – Page 18 – Nick Momrik's Fitness Logs

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.

Warm-up

5 Rounds NFT

1 Wall Walk
2 One-Leg Burpees
3 Ring Rows
4 V-ups (hollow)
5 PVC Around the Worlds

Strength – Shoulder Press

5×45#
5×65
5×95
5×105
5×125
8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.

Conditioning

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

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..

Midline

Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

Twice as Nice

Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!

Warm-up

Front rock stretch
Lizard stretch
500m Row

Strength – Front Squat

10×45#
5×135#
5×185#
5×205#
5×215#
5×235#

Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.

Conditioning

5:00 AMRAP

5 Push-ups
10 Wall Balls (20#, 10′)
15s Bottom Squat Hold

I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…

5:00 AMRAP

10 cal Row
10 Burpees

Finished 4 rounds plus 2 calories. We had more of a full recovery and then…

4 Rounds

20 Zeus Double Unders
8 Box Jumps (30″)

I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.

Survived a double CrossFit week! haha

Let’s WOD

Had a chiro appointment today. He did some Graston on the area of my back that’s been tightening up when sitting for work or driving. Definitely some inflammation in there. Went to the 5:30pm class after. First class in 1.5 weeks!

Warm-up

Bottom Squat Hold
3 Sets
- 8 Pass throughs (15# bar)
- 8 OHS (15# bar)
- 8 Muscle Snatch (15# bar)

I’m not sure the training bar was the smartest thing for those passes, but I felt ok during class. We’ll see what my shoulders feel like tomorrow.

Lifting

Snatch + OHS complex

3×45#
3×75
2×95
2×115
1×135
1×145
1×155
1×165
1×175
1×185
Fail 195
1×195

That damn 195-200 pound range again. The bar was forward and I sat in the hole trying to save it for what felt like 3 seconds. Glad to make the 2nd attempt.

Accessory

5 Sets

7 Pendlay Rows
7 Romanian Deadlifts

I used 135# for 3 sets, then 145, and finally 155.

Conditioning

8:00 AMRAP

8 T2B
8 Burpees
16 American KBS (53#)

Paced my burpees too much, not knowing how I’d hold up. I did the toes to bar in 2 sets of 4 each round, but probably should have tried to go unbroken for as many rounds as I could. I made it through 4 rounds plus the toes to bars, burpees, and 12 of the swings.

Three Plus

I did get in the 20 minute ROMWOD pretty late last night and did a 19 minute one this morning. Went to the 5:30 CrossFit Intuition class.

Warm-up

2 Sets

PVC Good Mornings
20 Mountain Climbers
5 Push-ups
10 Air Squats
5/5 Monster walks (small red band around ankles)

Strength

Back Squat

6×45#
3×135
3×205
3×240
3×275
8×305

The gym is using 5/3/1, so the last of the 3 working sets was for 3+ reps. 8 reps was good enough for me with all of the squatting I get in the Catalyst program.

Conditioning

3:00 AMRAP
- 3 Power Snatches (135#)
- 7 Burpees
2:00 Rest
4:00 AMRAP
- 5 Back Squats (135#)
- 8 Burpees

I did all touch-n-go snatches and got through 4 rounds plus 2 more snatches. I was slow on my squat reps so only got through 4+4 in the second part. Would have liked to push harder on the burpees.

Midline

Class was doing sit-ups and Russian twists, but I did plenty of those last night, so substituted with…

10-20-30-20-10 Side Bends (44#)
10-15-20-15-10 Lying Leg Lifts

The side bends were split between left and right, so 5 per side on the first set, etc. In the middle of the second set of leg lifts I decided to scale back the rep counts on them since I’ll be doing ab work tomorrow again with a lifting day.

The One I Can Win

Out in the garage at about 10am for an accessory session.

E2M – 6 Sets

2 Strict C2B Pull-ups
4 Strict Pull-ups
10 Weighted GHD Sit-ups (20#)

The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.

E3M – 6 Sets

10/10 Landmine Rows (80#)
30 Shoulder Taps (feet on jerk blocks)

Push Press

Pause 2 seconds in the dip and 2 seconds overhead.

5×45#
5×95
2×125
2×150
2×165
2x5x180
AMRAP 192.5

Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.

Back Squat

6×45#
6×135
2×205
2×245
2×275
3x5x295
AMRAP 295

Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.

Hang Snatch

Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.

2×45#
2×75
2×95
2×115
2×135
2×155
2×165
1×175

I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.

Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.

Conditioning

50 Burpees

Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.

Took a little rest before finishing up my lifting.

Snatch Lift Off

5×215#
3x5x235

Wore lifting straps for all sets.

20 minute ROMWOD at night.

Snatch Day

Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.

Snatch Push Press + 3 OHS (3s pause in bottom)

Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.

Tall Power Snatch + OHS

Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.

Snatch Deadlift (3s pause at knee on descent)

5×135#
5×185
5×200
3x5x210

Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha

Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.

Had a chiropractor appointment at 5 and then went to CrossFit Intuition.

Warm-up

2 Sets

5s of StrongFit Triceps & Biceps Openers (5#)

Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.

Midline & Gymnastics

E2M – 10 Sets

10 GHD Sit-ups
3 Strict Pull-ups

I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.

Conditioning

3 Rounds

30 Zeus DU
10 Burpees

The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.

Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.

The Pacer

Warm one yesterday walking 18 holes. Actually felt some fatigue in my legs this morning. Got to the gym early, so jumped in on some bench press with Alex.

Bench Press

10×45#
10×95
10×135
10×165
10×185

Felt heavy at 135, but seemed better after that.

Warm-up

2 Rounds

Jumping jacks
Mountain climbers
Plank
Air squats
Bottom Squat Hold

I think we were switching every 15-20 seconds.

Conditioning

24:00 AMRAP – Team of 3

Person A: 200m Run (pace setter)
Person B: 10 Burpees
Person C: 10 Wall Balls (30#, 10′)

Ideally B & C get some rest while waiting for the runner to get back. Teamed up with Bryan and Weston. I started with wall balls, got through 8 rounds plus my wall balls and nearly finished the run with about 20 meters left. My pace on the runs felt really good today, even with the heat and humidity.

Midline Mash-up

2 Rounds

30s Plank
20s Plank Push-ups
10s Plank
30s Side plank
30s Side plank

It was a Tabata but I skipped the rest since we were rotating movements.

Grilled out and played some Spike Ball.

This fucking heat is exhausting. One of my first projects when I got home from a work trip is to replace a couple of in-wall air conditioning units; one doesn’t work anymore and the controls are broke on the other one. They must be at least 15 years old. After feeling lazy all day I got off my ass and headed to the track.

Aerobic Capacity – VO2 Max

13 Rounds

200m Run (slow)
200m Run (mile PR pace – goal of 46s)

I decided to start with a slow 200m to warm-up a bit instead of running a final slow one at the end. The slow pace doesn’t really matter for this workout and continued to get slower and slower. Didn’t get that first pace right (maybe due to the faster “slow” 200 to start), but fell in after that and pushed on the way home.

1:23.0 – 0:50.6
1:30.7 – 0:46.8
1:35.1 – 0:46.1
1:38.0 – 0:44.5
1:39.4 – 0:44.0
1:42.1 – 0:43.8
1:42.1 – 0:43.6
1:45.4 – 0:43.7
1:46.8 – 0:44.5
1:46.7 – 0:42.8
1:48.6 – 0:41.8
1:52.7 – 0:40.0
1:54.0 – 0:38.1

300+ Again

Still fucking sore in my shins. Went to the 9am class.

Warm-up

3 Sets
- 10 Reverse Hypers (210#)
10 Burpees
30 Jumping Jacks
4 Sets
- 20s Air Squats
- 10s Bottom Squat Hold
4 Sets
- 20s Back Squats (45#)
- 10s Bottom Squat Hold (45#)
5 Back Squats (135#)
5 Back Squats (185#)

Was worried I’d be dead from the Tabata work, but I went slow and it actually felt good.

Strength

E3M – 5 Sets

5 Back Squat (50-60-70-75-80%)

I went 185-225-265-285-305# based off an estimated 380# max. Haven’t maxed out in 2 years due to back tweaks so it’s all a guess. Been a long time since I’ve had 300 on my back. Felt good to push through that last set. I am liking the knees sleeves.

Gymnastics

10:00 EMOM

10 T2B

Tried to wear my new grips, but they need some break in time, which will be easier on pull-ups. I slide off the bar too fast on toes-to-bars so took them off after the 2nd set because it was even worse with the thicker grip. I did 6 Sets of 5-5 and 4 Sets of 5-3-2. Surprised I didn’t have to do any singles; 100 reps is a lot!

Conditioning

30-20-10

Burpees
Ball Slams (30#)

Wore the knee sleeves to see if they would help protect the bruising I get on my left knee and they worked great! Paced the round of 30s too much. Finished in 6:40. Walked 200m to cool down.

Nice night for running other than the wind on some sides of the track

Aerobic Capacity – Lactate Threshold

3 Sets
- 600m (goal pace – 3:12 or 0:32/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 1 mile PR pace (goal – 0:48)
- 90s Rest
4:00 Rest
3 Sets
- 500m (goal – 2:30 or 0:30/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 400m PR pace (goal – 0:33)
- 90s Rest

Pace was solid but not difficult for the 600s and 500s. Went too fast on the first three 200s so dialed them back after each one. Rude awakening just how fast I had to go on those final runs. My splits:

600m: 3:10-3:06-3:05
200m: 0:41-0:44-0:46
500m: 2:22-2:21-2:20
200m: 0:35-0:34-0:32

Walked 600m before leaving.

Minute by Minute

My shins are pretty sore from those explosive broad jumps on Sunday. Walking 7 miles on the golf course was a little rough yesterday. Woke up and decided not to go at 9am due to work meetings. Worked out great because I really got in a programming zone today. Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
OHS Shoulder Stretching in Rack
3 Sets
- 20s Dead Hang
- 8 Zombie Kicks
Shoulder Press
- 5×45#
- 5×75#
- 5×95#

Strength

E3M – 5 Sets

5 Shoulder Press (50-60-70-75-80%)

I used 95-110-125-135-145#. After 110 and 125 I thought it was going to be a struggle at the end, but turned out fine once I got going. Not used to having weight on the bar, that’s for sure.

Conditioning

8 Cycles

1:00 AMRAP
- 5 Burpees
- 5 Air Squats
1:00 Rest

The work/rest was on the money for being able to keep pace. Each cycle slowed through the 1:00 of work, but was overall work was consistent from cycle to cycle. After the first few, my goal was to stay at 30+ every time. Was able to by getting 33-32-31-32-31-32-31-31 reps.

Gymnastics

5 Rounds

2 Wall Walks
30s Plank

Piece of cake. Did the planks on my hands with a forward lean. Was feeling that combo in my wrists a little by the end.

Double Tabata

Don’t feel anything after yesterday’s workout.

Warm-up

Crossover Symmetry Activation
3 Sets
- 5 Burpees
- 20 Mountain Climbers
- 1:00 Bottom Squat Hold
10 Shoulder Press (45#)
5/5 Bulgarian Split Squats
10 Shoulder Press (75#)
5/5 Split Squats (75#)

Strength

E3M – 6 Sets

12 Shoulder Press (95#)
6/6 Bulgarian Split Squats (95#)

Yuck! Close to failure on the last 3 sets of shoulder press. Did the split squats with the bar on my back again. Glad we are done with this cycle!

Conditioning

8 Rounds (Tabata)
- 20s Air Squats
- 10s Rest
2:00 Rest
8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest

My goal was sets of 17 air squats and I managed, though had to speed up the last few on some rounds. 136 total squats. Thought the dubs were going to be horrible after the squats but I think it actually helped to relax my legs, which sounds kind of stupid to say. I only had one miss and it was to start round 2 or 3. Got 284 reps, just 2 shy of my 286 best. If I don’t have any misses and get an extra rep or two per round, that 300 might be possible. It’s hard to speed up dubs though because then you have a higher risk of missing.

8:00 AMRAP

5 One-Arm Deadlifts Right
50′ Suitcase Carry Right
5 One-Arm Deadlifts Left
50′ Suitcase Carry Left

Used a 70 pound kettlebell. We were outside and I have no idea how many rounds I did. Not speedy, but kept moving the entire time.

Went for a run before dinner. Hot out! Ran 2 miles in 16:17, which is 30 seconds faster than Saturday. Slowly speeding up. Started out way too fast or I think I would have been able to hold a better pace.

Will have time for ROMWOD yet later.