burpee – Page 22 – Nick Momrik's Fitness Logs

9am and the 3 Bears

Actually woke up this morning. Of course in a few days I’ll have to adjust timing by another hour with DST bull shit.

Warm-up

3 Sets
- 10 Reverse Hyper (210#)
- 10 Toe Touches
Zombie Kicks
High Knees
Butt Kicks
Bar Hang
Deadlifts
- 6×45#
- 6×155#
- 6×225#
- 6×265#

Strength

12:00 EMOM (alt)

6 Deadlifts (295#)
5 Strict C2B Pull-ups

Turned into cardio read quick! 5 was the perfect number on those pull-ups because I was almost missing my last one each set. I touched the ground between every rep and kept a solid hollow body position.

Conditioning

6 Sets

3 Bear Complex (unbroken)
1:00 Rest

I started with 115# and went up 10# every set. Was pretty smooth and steady through the first 5 sets. When I got to the end I would have had 5# sitting on the sidelines so I slapped them on the bar too for a 20# jump. Shit balls! The thrusters in back and front were a struggle and I had to take a second or two to take a breath in a couple of positions. Got through though. I think it took me just under 7:00 to finish all the sets. Didn’t get much rest time with changing the plates.

6 Rounds

30s Row
4 Burpees
~1:00 Rest (while someone else did their row)

I didn’t strap in my feet for the first 5 rounds and got 156-160-160-160-162 meters. Strapped in and went hard on the last one and got 176 meters, so a big difference transferring power into the machine. My burpees were pretty slow every round.

Fun Garage Sesh

Slept in again. Out to the garage around 11.

Weightlifting

5 Squat Snatch + 5 Snatch Press (45#)
4 Squat Snatch + 4 Snatch Press (75#)
3 Squat Snatch + 3 Snatch Press (95#)
2 Squat Snatch (115#)
2 Squat Snatch (135#)
1 Squat Snatch (155#)
1 Squat Snatch (165#)
10:00 EMOM
- 5:00 – 1 Squat Snatch (175#)
- 5:00 – 1 Squat Snatch (185#)

Planned all 10 minutes at 175# but it was feeling pretty good, so after 3 I decided I’d bump it up for the back end. Got a little iffy on the last couple with 185#, but no misses = a good day. I miss doing stuff like this.

I wish I had set the camera better so I could get the full bar path. It looks like it gets out a few inches from the starting point, but pretty good for not working on it in months.

Conditioning – “Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders

I’ve been wanting to test this one out for a while since I haven’t done it in more than 2 years. Perfect day for it. Went all the way up with no misses. Started taking breaks after sets around 30 or 35. On the way back down I missed once on the 40 and twice on the 30. Cruised home with no rest when I got to 25. Finished in 9:30 which is a PR by 4:05!!

That was a fun session.

Went to the chiropractor at 5 and then to the 5:30 class at CFi.

Warm-up

Bottom Squat Hold
400m Run
PVC Pass-thrus
PVC Good Mornings
Air Squats

Strength – Deadlift

10×45#
5×155#
5×225#
3×265#
3×295#
3×325#
3×355#
3×375#
3×395#

Haven’t really pushed the weight with deadlifts in months. Wore my belt for the last 4-5 sets and figured I’d see how it felt. I survived.

Conditioning

100 Wall Balls (20#, 10′)
EMOM – 5 Burpees

Also known as Wall Ball Kalsu I guess. First minute was free for all wall ballin’ this time, compared to starting with burpees back in March, when I did 5:54. My minutes ended with 28-45-62-80, so I had to bust my ass with 20 reps left in the final minute. I usually get 10 reps in a Tabata round so I knew it was possible, especially if I was already descending into the squats as the ball hit my hands. The 100th rep was in the air as time hit 5:00 so that was good enough for me. 🙂 My rep counts during burpee minutes were 2-3 reps higher than that version we did earlier in the year.

Accessory

3 Sets

14/14 Kroc Rows (70#)
14 Ring Push-ups (feet on short box since rings were up about 6-8 inches.)

14 Kroc rows at a time is rough if you’re trying to keep a solid back position. I was sweating more from these than the metcon.

Company CrossFit

I organized a private class at CrossFit Park City again this year for Automattic‘s Grand Meetup out here in Park City, UT. Kenzie and Doug coached the class and once again it reinforced that it’s the best box I’ve been to. After they gave an introduction to what CrossFit is all about we got into it…

Warm-up

2 Rounds

50 Lateral Hops (over crack)
10 Air Squats
10 Spidermans

We also did some movement prep for the workout with a PVC and then empty bar.

Conditioning

12:00 AMRAP (Teams of 3, one person per movement)

10 Thrusters (95#)
10 Burpees
200m Run (Pace setter)

So you got some rest while you waited for the runner to get back in. Teamed up with Jeremy and Simon. I got through 3 times and just had the run to go in the 4th. Surprised how well I handled the altitude, so the hiking must have adjusted me pretty quickly.

We cooled down with some stretching.

Went out for a hike after lunch. Ended up being a long one. Went 5.02 miles with an elevation increase of 1,300 feet and it took us 2:49:48. My hips are on fire from all of the hiking the yesterday’s run. The views are pretty amazing at this time of year though.

GLBRT at Steel Courage

Up early and headed down to Chesaning for the GLBRT (Great Lake Bay Regional Throwdown) at CrossFit Steel Courage. Bryan and I teamed up and we also had Michelle and Jess team up.

Event #1

8:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

We alternated movements the whole way. We both messed up way too much on our dubs, which sucked. In practice we had done 8+24 in 10:00, not having the correct time. Today we got 6+29, so our practice was better and we even made sure to have the wall ball picked up and ready today which we didn’t do in practice. We placed 8th in this. Should have been a good one for us. Meh!

Workout #2

Part A
- 20 Clean & Jerks (85/115)
- 20 Clean & Jerks (95/135)
- 20 Clean & Jerks (105/155)
Part B
- 2:00 MAX Deadlifts (145/205)

We had recently done the Grace thing in the Team Series, so didn’t practice this one at all. We decided to go a little more than pacing and push it by doing 7-7-6 on the first two weights and were hoping for 5-5-5-5 on the 155# bar. Well, we got the first 5-5 and then it fell apart having to go with 5 doubles. We finished at 3:55 and then got 59 deadlifts. They subtracted a second from your score for every rep of the deadlifts, so our “time” was 2:56, good for 6th place.

Workout #3

21-15-9 (1 person on each movement)
- OHS (65/95)
- Box Jumps (20/24)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (65/95)
- Burpees

This one is kind of confusing, but basically both movements are being worked on at the same time in the first and last part, but nobody can start the set of the next number until the set before is done.

I did 21 box jumps, 15 overhead squats, and 9 box jumps, with Bryan doing the opposite movements. We went 12-13-10-10 on the T2B. I did 9 thrusters and he did 9 burpees. Then Bryan did 8 thrusters and I think I only got in 5 burpees; was dying on those. I finished the set of 15 with 7 thrusters and he killed off the burpees. I think we went 5-6-5-5 on the last set of thrusters and I have no idea how we split up the burpees. Finished at 5:59 to destroy the 7:07 we did a week ago. That got us 5th place in the workout. The thrusters actually felt pretty good today compared to our practice, but we used a much different strategy that worked out. Easily the highlight of the day. We were pretty pumped after that improvement and pushing it.

Overall we were the 7th place team. Just didn’t have any high enough finishes for the big points. Wish the first workout would have gone better, but the huge PR on #3 made up for it and then some. Fun day!

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.

Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.

Warm-up

2×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
PVC Pass-thrus

GLBRT Workout #1

10:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.

GLBRT Workout #3

21-15-9 (1 person on each movement)
- OHS (95#)
- Box Jumps (24″)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (95#)
- Burpees

The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.

Accessory

5 Sets

5 GHR (orange band)
20 Alternating DB Curls (30#)

I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

45#
75#
95#
115#
135#
155#
175#
185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

Banded pass-thrus
Bottom Squat Hold
Butt Kicks
600m Run

Partner Chipper

30:00 AMRAP

60 Wall Balls (20#, 10′)
50 American KBS (53#)
40 Ball Slams (25#)
30 Burpees
20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

~75m
Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

6/6 Single Leg RDL (145#)
10 Incline DB Bench Press (45°, 40# DBs)
8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

The 2 Girls

I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.

Warm-up

Jumping Jacks
Air Squats
Toe Touches
Hip Circles
Deadlifts
- 6×155#
- 6×205#
- 3×265#
- 3×295#

Strength

10:00 EMOM

3 Deadlifts (315#)
4 Burpees

Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.

Conditioning

Warmed up with 5 thrusters at 45# and 95#.

5 Rounds

5 Thrusters (135#)
8 C2B Pull-ups
Rest to normal breathing

I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.

Accessory Fun

3 Rounds NFT

25/25m Prowler Sprint (180# – sled + weight)
75m/75m Farmer’s Carry (44# KBs)
3 Tire Flips

Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.

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.

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

Bottom Squat Hold
2×10 Reverse Hypers (210#)
10 Air Squats
10 Good Mornings (45#)
5 Burpees
Deadlift
- 6×155#
- 5×205#
- 6×245#

Strength-ish

12:00 EMOM (alternating)

6 Deadlifts
6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

8/8 Kroc Rows (70#)
8 Barbell Curls (75#)

Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.

Conditioning

3:00 AMRAP
- 8 Thrusters (95#)
- 8 Push-ups
2:00 Rest
5:00 AMRAP
- 8 Wall Balls (20#, 10′ target)
- 8 OH Lunges (45# plate)

Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.