burpee – Page 19 – Nick Momrik's Fitness Logs

Another PR Double

My hamstrings seemed to feel those RDLs when I woke up, but by the time I got to the gym at 9 I wasn’t feeling it. Did Crossover Symmetry Activation before heading to the platform.

Clean & Jerk

2x5x20kg
2x3x40
3×60
2×70
2×80
2×90
2×95
2×100
2×105
2×110
2×115
2×120 (PR)

I think 115 was a PR double as well and maybe even 110. My jerk is sloppy from not lifting heavy lately. The shoulder work I’ve been doing allowed me to hang on and stabilize several reps though. Became a real mental battle on the second rep after 100kg. That is multiple PRs on both my snatch and C&J doubles this week.

Conditioning

“Reverse Kalsu”

100 Burpees
EMOM – do 5 Thrusters (75#)
- We used ~30% of our max

Yes, you start with thrusters! No free minutes to make your time look better. :-p Got 13 burpees in the first minute, settled in to 11 for the next 7 rounds and then a final set of 10 to finish in 8:49. This was really all about finding the correct pace.

Had thought about doing Rowing Kalsu today but figured I should probably do this, which was programmed yesterday for classes. No 🍒 picking!

Midline

5 Rounds

18 GHD Sit-ups
12 Russian Twists (55# plate)
3/3 Turkish Get-ups (35#)

Not timed, but moved without resting much between movements. Been doing weighted GHDs for weeks so unweighted was a nice change.

Recovered with some pizza.

Run

After mowing the lawn I took off for a 2 mile run, which took 16:47. Times keep coming down without feeling like I’m pushing. I think the main this is I’m getting more comfortable running at higher heart rates. Garmin reports an average of 146 beats per minute for today’s run. I’m also trying to improve my breathing and cadence.

I’ll ROMWOD at some point.

Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135#)
8/8 Landmine Rows (45-55#)
20s L-hang (supinated grip)

Strength

E3M – 6 Sets

11 Back Squats (185#)
8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.

Gymnastics

6 Sets

20s Pull-ups
30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

Weightlifting

2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

45#
75#
95#
115#

Snatches

2×135#
2×145#
2×155#
2×165#
2×175#
2×185#
2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.

Gymnastics

Max Diamond Push-ups
2:00 Rest
3 sets
- @ 50% of max
- 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.

Conditioning

10-8-6-4-2 Burpees
400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂

Lots of Legs

Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.

In to the gym at 9 this morning for some lifting.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (210#)

Spilled my damn shaker all over the floor so took me longer than expected to get lifting.

Weightlifting

5 Muscle clean
5 Shoulder press
5 OHS (close grip)
5 Front squat

Did 2 sets through the complex with 20kg and 30kg.

5 Squat clean
5 Push press

Did 2 sets through with 40kg and 50kg.

Clean & Jerk

3x60kg
3×70
3×80
2×90
100
110
115
120

All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.

Skipped out on the class warm-up and didn’t need to hit any extra front squats.

Strength

10:00 EMOM (alt)

5 Front Squats (185#)
10 Cal Row

Conditioning

Partnered up with Bryan.

2:00 AMRAP Push Press (135#)
2:00 AMRAP Squat Cleans (185#)
2:00 AMRAP Burpees
5:00 AMRAP Wall Balls (30#, 10′)

We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.

E2M – 6 Sets

70m Sprint

Took it easy on the first, pushed for 3, and then slowed it down for the final 2.

Did Crossover Symmetry Iron Scap before heading home.

Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.

Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.

All of the Burpees

Feeling good. Nothing sore or achy other than the continued shoulder issue.

Warm-up

Crossover Symmetry Activation
3:00 Bottom Squat Hold
3 Sets
- 10 Close Grip OHS (45#)
- 10 V-ups
- 5 Burpees

Weightlifting

3 3-Position Clean Deadlifts (45#)
3 3-Position Clean Deadlifts (95#)
1 C&J (95#)
3 3-Position Clean Deadlifts (125#)
1 C&J (125#)
2 3-Position Clean Deadlifts (155#)
1 C&J (155#)
1 C&J (185#)
1 C&J (205#)
E45S – 10 sets
- 1 C&J (225#)

All full squats on the cleans and split jerks. No belt but had on lifting shoes.

Conditioning

100 Burpees

Hadn’t done this in almost 18 months, when I did a 5:37. I was on a good steady pace throughout, maybe slowed a touch in the middle, but picked it up a little for the last 20 reps. Only 1 rep away from setting a PR, but I’ll take a 5:39.

Midline

4 Rounds

14 Plank Walks / Plank Push-up
14 Russian Twists (55# plate)
14 Sit-ups

Those plank walks got nasty in round 2. Tried to rotate more than usual for the Russian twists.

Been slacking on the post workout Crossover Symmetry protocols. Will do some ROMWOD later.

Landmines

Yesterday I got out on the course for the first time and walked 9 holes. Did a 47 minute ROMWOD during a work townhall and a short shoulder one at night. Coached the 9am so went in early to do my warm-up and strength work.

Warm-up

2 Sets
- StrongFit Tricep Openers (10#)
- 20 Russian KBS (44#)
- 8/8 Landmine Rows (45#)
- 10/10 Donkey Kicks
Back Squat
- 9×45#
- 9×135#

Strength

E3M – 5 Sets

9 Back Squats (185#)
8/8 Landmine Rows (10# on 45# bar)

I worked up a hell of a sweat with this. I few years ago I didn’t see the value in a landmine attachment, but am now finding some neat uses. You can prop the bar into a corner (I had a box up against the wall) and it works just as well, for free. I really liked the different line of action you get compared to a Kroc row. Supposed to give some more oblique work too.

Conditioning

15:00 AMRAP

40 DU
20 Wall Balls (20#, 10′)
10 Deadlifts (225#)
5 Burpees

Was a good one. My goal was to go unbroken on the wall balls and deadlifts and was able to. I did the first 2 sets of dubs unbroken, then missed once in each of the other rounds. Finished 5 full rounds plus the double unders and 5 wall balls. Finished up with Crossover Symmetry Iron Scap. Should be able to get in a ROMWOD tonight.

Grinding 20

Went in for the 4:30 class. Did 2 sets of my own warm-up first.

Warm-up

2 Sets
- Tricep Openers (10#)
- 20 Shoulder Taps
Bar Hang/Stretching
3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)
- 20 Mountain Climbers
Romanian Deadlift
- 8×45#
- 8×135#

Unbroken push-ups each round.

Strength

E2M – 5 Sets

8 RDL (165#)

Conditioning

20:00 AMRAP

50 DU
40 Russian KBS (70#)
30 Ball Slams (25#)
20 Burpees
10 Goblet Squats (70#)

Grinder. I did 3 rounds plus the dubs and 4 kettlebell swings. I did the first round of dubs unbroken, then 3-47, and a lot of misses in the next 2 sets. Swings were 24-16 for 2 rounds and then 26-14. Ball slams were 18-12 for 2 rounds and then unbroken in round 3. Tried to keep a slow and steady pace on the burpees. Unbroken on the goblets each time. First round was done in about 5:20, so slowed considerably after that.

Snappy Snatchy

Made it in for the 5:30 class.

Warm-up

Crossover Symmetry Activation
PVC Pass-thrus
20 PVC Presses
Zombie Kicks
30 Jumping Jacks

Strength – Shoulder Press

6×45#
4×95
2×115
2×135
2×155
2×165
1×175 (matches PR, failed 2nd rep)
2×172.5 (PR)

I need to just always put on the belt when getting up there. I overextended too much trying to hit that second rep with 175. Put the belt on, dropped down and was able to grind out the PR double. I really wanted that 175 double after hitting 3×170 not too long ago!

Conditioning

8 Rounds

6 Push Presses (95#)
8 Burpees
10 GHD Sit-ups

Longer than expected, but the burpees and GHD sit-ups slow down significantly. Finished in 11:01.

Midline

6 Rounds

20s Bicycle Crunch
10s Rest
20s Plank
10s Rest

Can’t remember the last time I did those crunches. I did the planks on my hands and really tried to lean out forward to get some extra wrist work.

Weightlifting

Asked Alex if he wanted to work up to a quick snatch before he had to coach the next class. Got after it! All into the full squat.

2x3x45#
3×95
3×115
3×135
2×155
1×175
1×185
1×195
1×205
Missed 215 twice

Felt great and really snappy. Was really trying to be aggressive with the lockout because that’s where I seem to fail when it gets heavy. On the misses it definitely didn’t have the same feel. My back was feeling it a little bit from that shoulder press too and I can get loose at it gets really heavy. Any day I hit 200 or more is a good day though. Today it just happened to be enough to match my bodyweight. I was going to drop to 185 just to end on a make but I felt a little tweak in my back as I was twisting to put a couple plates away. Called it quits instead of risking it.

Empty Sally

Woke up in the middle of the night and couldn’t close my hands! They were fine this morning though. Feel pretty good after 16.3. My low back was lit up last night but seems ok today.

Warm-up

Crossover Symmetry Activation
Bar Hang
Bottom Squat Hold
PVC Pass-thrus
Air Squats
500m Row
45# Bar warm-up

Weightlifting

Clean & Jerk

3×95#
3×135
2×165
2×195
2×215
2×235

No belt or lifting shoes. Pretty easy double.

Conditioning

“Bring Sally Up”

45# Back Squats

Easy, but how did I almost finish with 135#?

21-15-9

Wall Balls (30#, 10′)
Russian Kettlebell Swings (70#)
Burpees

Kept every movement unbroken, but paced myself through the 21 burpees knowing there was a lot of work left. Finished in 6:47.

Work Up Quick

Got to the gym around 5. Figured it would be a good idea to get in some heavy snatches in case some sort of max is coming in the Open.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Snatch Warm-up Complex (45#)
Pass-thrus

Snatch

3x40kg
3×50
60
63
66
69
72
75
78
81 (missed first attempt)
83
87 (missed first attempt)
90

Starting at 60, Bryan and I went back and forth without much rest other than changing the plates. Worked up in less than 20 minutes because I wanted to do the 5:30 class. Felt like the make at 90 was a good place to stop. Was rusty for sure, so need to get these in more often. I much prefer lifting like this though instead of taking 40-50 minutes.

Strength – Shoulder Press

Class was programmed as 3 rounds of these sets:

3 @ 85%
2 @ 90%
1 @ 95%

I based mine off what my max should be (180#) after a recent triple with 170#.

6×45#
3×95
3×115
3×145
3 Waves
- 3×155
- 2×162.5
- 1×170

I was questioning myself during the first wave, but they actually got easier the next two times through.

Conditioning

“Wall Ball Kalsu”

100 Wall Balls (20#, 10′)
5 Burpees EMOM (Starting at 1:00, so first minute is free)

I don’t like it this way because it doesn’t read correctly and it’s not how you do Kalsu. 🙂 You should start with the burpees as soon as you start the clock. But it’s good to vary things, right? I’ve done it the proper way, in 5:54, a year ago. Today the wall balls felt really light and I was getting in a lot more each minute than I did the other time. Started with 30, then 3 sets of 18, and a final set of 16 to finish in 4:50. I was kind of mad I dropped the wall ball early in the first 2 sets of 18 too, with about 6 seconds left. I could have gotten in 2 more each of those sets.

Update: I found where we did it this same way in October and it took exactly 5:00 then. I’ll take a 10 second improvement! 😀

Midline

8 Rounds (Tabata)

20s Weighted Plank (45#)
10s Rest

This was the worst part of the workout! I wanted to quit after round 4, but made it all the way through them.

An Inch An Hour

Another storm rolling through today and it’s really dumping on us. Worked out in the garage around 2:30. Warmed up with Crossover Symmetry Activation and then I started a running clock…

Gymnastics Strength

@ 0:00

Strict Handstand Push-ups

MAX Set
2:00 Rest
5 Sets
- 50+% of MAX
- 2:00 Rest

I got 11, which ties my PR, so used 6 for my other sets.

Conditioning

@ 15:00

50 Burpees

Didn’t look at the clock until I was done. Took me 2:18, beating my old PR by 11 seconds.

@ 25:00

30-20-10

Dumbbell Snatch (50#, alternated every 5 reps)
Ring Push-ups

Finished in 6:36.

Midline

@ 35:00

50 GHD Sit-ups

I could feel my mid back locking up right away in the first 10 reps. Over-extended some in the HSPU resulted in this. So I had to adjust to more of a straight-back sit-up using my abs instead of forcing my knees closed and using my hip flexors. A lot of short breaks too. Still timed it at 3:40, but not worth using as any gauge of any kind.

Time to clear the driveway again!