burpee – Page 27 – Nick Momrik's Fitness Logs

Sub 200

Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.

Warm-up

Bottom Squat Hold
2×10 Reverse Hypers (210#)
Knee to Chest Pulls
Zombie Kicks
Good Mornings (PVC)
High Knees
Butt Kicks
PVC Stretching

Strength

Deadlifts

7×155#
7×245#
7×315#
7×345#
7×365#
7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

8 Good Mornings
20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

Row (calories)
Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.

5 Rounds

12 OH Jumping Lunges (45#)
200m Ski Erg
50s Rest

Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:

1:03
1:09
1:10
1:08
1:09

That sucked!

Complete rest day tomorrow, with a massage.

Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.

Gymnastics

6 Rounds NFT

3 Strict C2B Pull-ups (20#)
3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

20 Air Squats
20 Burpees
20 American KBS (53#)
20 Box Jumps (24″)
20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!

Midline

8 Rounds (Tabata)

20s Plank Push-ups
10s Rest

Damn! Felt like I was working shoulders more than core.

Weightlifting

Did the jerk footwork drill a bunch as I was cooling down from the workout.

Jerks

5x20kg
3x40kg
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

3 Rounds NFT
- 10 Reverse Hypers (210#)
- 250m Row
Jerk footwork
10×45# Shoulder Press

Weightlifting

Split Jerks

5×45#
5×95#
2x3x115#
3x3x135#
2x3x155#
2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

High Hang Clean
Hang Clean
2 Front Squats
Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

1:00 MU
1:00 Rest
1:00 Burpees
1:00 Rest
1:00 Row
1:00 Rest
1:00 DU
1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

10 Reverse Hypers (260#)
10 Weighted GHD Sit-ups (20#)

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

2 Rounds NFT
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Bench Press
- 10×45#
- 5×115#
- 5×165#

XWOD

4-4-4-4-4-4 Bench Press (205#)
2-1-2-1-2-1Plyo Push-up
- 2s: 18″
- 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

8 Wall Balls (20#, 10′)
8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

5 Box Jumps (24″)
5 Burpees
25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

3×45#
3×75#
3×95#
3×115#
3×135# (with 1 fail)
3×155#
3×175#
3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year.

Snatch

3×95#
3×115#
3×135#
5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

400m Row (1:39)
15:00 Stretching & Mobility
4 Rounds NFT
- 10 American KBS (35#)
- 6 Wall Balls (20#, 10′)
- 2 Burpees
- 2 Good Mornings (PVC)

Conditioning

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!

Burpees up High

Up for the 7am at CrossFit Estes Park again. I did the programmed workout today.

Warm-up

3:00 Row (680m)
20:00 Mobility
7:00 AMRAP (no rush, just get warmed up)
- 10 Lunges
- 8 Ring Rows
- 6 Hollow Rocks

I did 5 rounds of the AMRAP going at a nice easy pace, not breaking a sweat.

Conditioning

21-15-9

Burpees
Box Jumps (24″)

Damn those burpees eat you up at altitude. Took me 4:59.

Accessory

Turkish Get-ups

3/3 26#
3/3 35#
3/3 40#
3/3 53#

Every time I do these I say I need to do them more often.

All The Burpees

Was up late for the CFi Halloween party last night, but made it out to 989 CrossFit at 9am for a charity event to raise money for MS. It was 350 burpees and you could do it as a team. I went solo for a challenge.

My goal was to finish under 30:00. I figured I’d do 12 reps every minute and then rest until the next minute. I was slowly getting less and less rest time, but I kept at this for 20 rounds. Then I took the next minute off. Did 10 reps to get me to 250 so I could just count up to 100. Did 2 sets of 20, then a set of 12 I think, and not sure what next. I had to bust out the last 25 or 30 (it was a bit of a blur, but pretty sure I had 25 reps to go with 2:00 to make it) without stopping to reach my goal, but I did it! Finished at 29:45. It was a real mental battle for those last 100 reps. I kept negotiating with a quitter’s attitude, trying to convince myself that I’d be happy with 31 or 32 minutes. Glad I pushed through.

Drove back over to Saginaw and did some overhead squats with Kevin.

OHS

5X45#
5X75#
5X95#
5X115#
5X135#
5X155#
5×175#

I started out just outside of a jerk grip and used that up until I lost the third rep with 135#. Then I moved out a bit to finish the set and same for 155#. For 175# I was about half way between my jerk and snatch grips. That last set was rough to keep stable because my shoulders were pretty beat from the burpees.

Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

3×15 Reverse Hypers (140#)
Air Squats
Bottom Squat Hold
30 Mountain Climbers
500m Row

Strength

Back Squat

10×45#
5×135#
4×205#
2×245#
2×265#
2×285#
1×305#
1×315#
1×325#
1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

10 OH Walking Lunges (45#)
10 MB Cleans (20#)
5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Plank
10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

250m Ski Erg
15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.

2nd Date with Fran

Rested yesterday and spent all day watching friends in a weightlifting meet over in Lansing. Was feeling pretty nervous about hitting Fran today.

I got on the rower for 1,000m in 4:40 to loosen up after some rolling and stretching. Then did 10×45# and 5×95# thrusters.

“Fran”

21-15-9

Thrusters (95#)
Pull-ups

I’ve only done this bitch Rx once, back in August of 2013 and it took me 4:50. I knew I could crush that, but I was still nervous about the hurt Fran causes and about how the thruster attack and all of the pull-up work would transfer to the workout. I did 21-21 unbroken, then 15 thrusters unbroken and 5-4-6 on the pull-ups because my pull was giving out. Finished with 9 unbroken thrusters again and 5-4 pull-ups for a time of 3:30! How’s that for a PR?!?!

I still have a cough from the bug I dealt with for over a week, so when Fran Lung kicked in, it was extra brutal and still was, hours later. Somehow I smacked my nose on the bar on my 19th pull-up. Hurts! Happens at about 1:20 in the video. I lose my rhythm, but don’t drop from the bar.

Took a pretty good break, including jumping on the rower for a really easy 500m.

4:00 AMRAP

30 Unbroken DU

Dubs were really pissing me off today. I kept missing my first one! Managed to get in 6 sets.

25 Rounds

2 Burpees
2 T2B

When I wrote this I thought it would be pretty easy, but damn was I wrong! Took me 6:08. I was throwing a poker chip after every 5 rounds to keep track, but I guess I could have easily just counted up to 100 total reps. Simple programming, but really nasty after Fran. My hips didn’t want to do those toes to bars.

Get Out of Bed!

Still having a rough time getting up, but I had to this morning since Kevin is out-of-town and I was running the 9am for him.

Warm-up

Bottom Squat Hold
Band Rack Stretch
20 Squat Jumps

Strength

Front Squat

10×45#
5×135#
3×205#
2×235#
2x2x255#
2x2x265#
2x2x275#
2×285#

Felt pretty good. This right IT band has been really funky for a couple of weeks now.

Accessory

4 Sets

10/10 Kroc Rows (62#)

Conditioning

14:00 EMOM

Odds: 5 Hang Cleans (155#)
Evens: 8 Burpees

Tried not to pull on the hang cleans. Did burpees AFAP, finishing in 15s or less each round.

Back

Reverse Hypers

5x10x210#