burpee – Page 35 – Nick Momrik's Fitness Logs

Long and Brutal

Legs still pretty sore. In at 9am to get lifts done before doing a long team WOD in class at 10.

I warmed up with a 500m row and some PVC pass-thrus.

5/3/1 Shoulder Press – Cycle 1 Week 2

5 @ 60# (40% of Training Max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
3 @ 105# (70%)
3 @ 120# (80%)
3+ @ 135# (90%)

Felt better than the first “wee”. I managed to get 7 reps at 135#, which puts my estimated max at 166#, over my current PR.

5/3/1 Back Squat – Cycle 1 Week 2

5 @ 115# (40% of Training Max – warm)
5 @ 145# (50% – warm)
3 @ 175# (60% – warm)
3 @ 205# (70%)
3 @ 235# (80%)
3+ @ 265# (90%)

Oh boy! I felt horrible going down on that first warm-up set. Only managed to get 4 reps at 265# before dumping the bar. Too much leg work packed into 8 days to get in 2 5/3/1 cycles and it showed. Won’t be hitting strength again until Tuesday and only one strength lift per day, so it should be a better week next week for the 3rd week and then a deload after.

In class, we did a brutal teams WOD in honor of the CrossFit games going on. I teamed up with Brent and Kevin. The events were one right after the other, so keep moving.

Event 1: “Road Grater”

Barbell/Plate carry one mile (Guys: 45# bar, two 45# plates; Ladies 30# bar, two 35# plates)
One member must carry the bar and the other two must carry a plate. Members can switch implements at any time.

We took about 13:10 (forgot to look at the clock) and got smoked by Ron, Matt, and Ryan who did it in 10:35.

Event 2: “Hippie Hop”

Load weights on barbell. Each member must complete 50 lateral hops over the bar while the other two members hold the bar. The holders can hold the bar at any height but cannot set it down until the 50 hops are completed. Penalty for letting the bar touch the ground was 10 reps.

This was easy. We had 2 guys lay on their side on the ground and set the bar on our hips. The 50 hops were like a rest period for me and I knocked them out like nothing. We started our comeback here, crushing it in 2:42 to finish at an overall time of 15:52.

Event 3: “Rack of Ribs”

Unload the barbell and complete as a team: 200 Burpee plate jumps and 100 front rack empty bar lunges. Here’s how it works: Two members do the burpee plate jumps, while the 3rd member does the front rack lunges. Every member has to go rep for rep, so one lunge, two burpee plate jumps (one each member with the plate) at a time. Teams can switch out the lungers and the burpee plate jumpers whenever they feel like it with no penalty.

We switched out the lunger every 11 reps, which worked well because it still meant doing 22 burpees in a row. We almost complete caught up here, finishing in 8:46 for an overall time of 24:38.

Event 4: “Ron Morse Mile”

Stop at each turn and complete the following, every member must do this:

Turn 1: 50 Air Squats
Turn 2: 75 Air squats
Turn 3: 50 Push-ups (chest to deck)
Turn 4: 75 Push-ups

Suck fest, especially that many push-ups at the end of this WOD. We did 5 at a time with breaks and it worked well. Took us 20:17 to finish the mile for a total time of 44:55 to take down the best time in the last 3 events and the overall. It’s not how you start, it’s how you finish.

I did a really slow 10:00 on the Air Dyne after for a cool down to flush things out.

Feeling Wrecked in the Morning

Feeling pretty beat up this morning, especially in the posterior chain. Went in at 10 with Kevin and Ellen for strength lifts though.

Warm-up

5:00 Air Dyne

Strength

Bench Press – 5/3/1 Cycle 1 Week 2

5 @ 85# (40% of Training Max – warm)
5 @ 105# (50% – warm)
3 @ 125# (60% – warm)
3 @ 150# (70%)
3 @ 170# (80%)
3+ @ 190# (90%)

* Working sets completed using the Reactive Sling Shot

In the set with 170# I realized if I came a little lower on my chest I could keep my right elbow in a lot better. I think I was benching too high on my chest, which makes it hard to keep that elbow in. Went on to knock out 13 reps at 190, which is the same number I hit at 180# on Sunday! And I didn’t have a single issue with the right elbow flaring out to cause that arm to lack behind. Estimates my max at 271.5#, which is a joke, but I’m improving!

Deadlift – 5/3/1 Cycle 1 Week 2

5 @ 165# (40% of Training Max – warm)
5 @ 205# (50% – warm)
3 @ 245# (60% – warm)
3 @ 285# (70%)
3 @ 330# (80%)
3+ @ 370# (90%)

Felt good. Pulled 8 reps at 370# and it actually felt better than the 9 at 350# I did on Saturday. New estimated max of 467.5#.

Maybe I should lift more often when I’m not feeling great! Cut the session after those lifts because I’m going to a class this afternoon with a friend who wants to try out CrossFit. Went in at 4pm to a pretty big class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
10 Burpees
300m Run

Strength

Wasn’t too big on doing another big strength lift with 2 already this morning, but I can always use an extra squat session. Front squats on the menu today.

5 @ 135#
3 @ 185#
3 @ 225#
3 @ 245#
3 @ 255#

Fuck it, go big! Matches my best 3RM, but the two sets before were higher than I’ve gone before, and legs got some solid work with the hill sprints last night and deadlifts this morning. When I last did this a couple of months ago I used 155-175-195-225-255, so this is a nice improvement in overall weight moved.

3 Rounds NFT

8 Ring Dips
8 Ring Rows

I still suck at ring rows. Did all of my dips strict and unbroken though.

WOD

12 Rounds

1:00 AMRAP (continue next AMRAP where you leave off)
- 5 Pull-ups
- 10 Hand Release Push-ups
- 15 Air Squats
1:00 Rest

I was getting over a round per minute the entire way. In the 10th round I thought my hand felt a little funny on the bar. I got stuck to some old tap glue and it ripped it right open because I couldn’t slide around the bar on my butterfly. Ugh, just what I needed a few days before the Warrior Dash. I finished with 14+1 rounds, with the push-ups being my limiting factor. Probably could have gone a little faster on the air squats too, but all pull-ups were unbroken.

Playground as a Box

Drive over to Hinks School a little before 8am to beat the heat.

For a warmup I did a 400m run, band pass-thrus, Band pull aparts, and band walks with a red band.

Then I was going to do a bunch of muscle-ups and try stringing 2 together. But on my first try at a double a had an awkward fall out forward and got scared to commit after that. Only managed to do 3 total MU. Just not my day for them.

10:00 EMOM

Odds: 5 Fat bar chin-ups (strict)
Evens: 10 Bar dips (feet on ground)

“Brenton”
5 rounds

Bear crawl 100 feet
Standing broad-jump, 100 feet.
Do three Burpees after every five broad-jumps.

Did this in a field next to the school and measured out 100 feet with a tape measure. Was starting to heat up so hurried to get it over with. Finished in 9:23, besting the 10:16 from a year ago. Big difference being able to go 100 feet straight Instead of looping back and forth on 25 feet. I only had to do 6 burpees each round.

This was the first WOD where I felt normal since the Tough Mudder.

Around 3pm I jumped on the Air Dyne for some intervals. Warmed up with 5:00 easy first. This is another form of MAP.

10 Rounds

30s @ 90-95%
30s @ 50%

At high intensity I was going 90+ rpm and 45-50 at low intensity. Racked up 286 calories and 3.5 miles.

After golfing 9 holes with Dad (we ride due to heat), I went out for a sled drag after 8pm. Only loaded 125# because the 10# bumpers were on the bar and I didn’t feel like messing with it. Went 0.58 miles in 17:03 with only a short water break at the turnaround point. Was much easier than a couple days ago.

“Hope”-ing for a Speedy Recovery

Whatever this MudCrud virus is I got from Tough Mudder has ruined an entire week. I did a little work on Monday morning, but none the rest of the week. Headed over to the new Survival Fitness Bay City at 10am today.

Warm-up

500m Row

We were on our own for warm-up and I didn’t want to wear myself out because I know I’d be pacing the WOD really slow anyway.

WOD

“Hope”
3 rounds

Burpees
Power snatch (75#)
Box jump (24″) *Rebounding off the top is allowed
Thruster (75#)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Last year I was left with tunnel vision for over an hour after this WOD. I had managed a total of 235 reps with rounds of 82, 74, and 78. No way I was coming close to that with my body beat down. I really paced things and probably rested more than I repped. Did 54-54-53 reps for a 161 total. Was great to sweat it out, but damn I felt like a rookie.

2013-hope

Thursday Before Regionals Road Trip

Legs are still feeling those back squats from Tuesday. In at 10am with Brad and Kevin for a quick workout. May hit up a box in Columbus later today.

Warm-up

500m Row
PVC pass-thrus
Stretching

Strength

12:00 EMOM

Odds: 8 Ring Dips
Evens: 8 Ring Rows

Bench Press (Close Grip)

10 @ 45#
5 @ 135#
5×5 @ 185#

This felt so much better for me than my benching has been lately. Kind of surprising considering the ring dips and rows we had just done before it.

WOD

50 American KBS (53#)
30 Burpees
50 Goblet Squats (53#)

Nice little burner. Finished in 5:56, going unbroken in the KBS and burpees, then breaking up the goblet squats quite a bit due to quads burning up.

Now off to Columbus for the weekend to watch the beasts of the Central East.

Just Another Thursday

In at 10am with Kinde and Monica. Not many people training this week after “Murph” destroyed us all.

Warm-up

3:00 Air Dyne
PVC pass-thrus

Strength

Bench Press

Warmed up with 10 @ 45#, 5 @ 135#, and 2 @ 185#.

E2MOM 12:00

1 Bench Press (205#)

We were supposed to use 95%, but since my bench press has been a struggle lately and there were no other guys there to spot me, I didn’t want to push my luck. The 205# felt pretty good throughout.

OHS

Find 3RM

3 @ 135#
3 @ 145#
3 @ 155#
3 @ 165#
3 @ 175#

I’m not using wrist wraps or lifting shoes for a few weeks, so this was interesting. My wrists were killing at the end of those last couple sets. That’s 15# more than I’ve done for 3 reps, so I’ll take it!

WOD

21-15-9

Burpees
Air Dyne calories

Fun little metcon here. I finished in 5:09.

Finisher

7 x 12 GHD Sit-ups (Romain Chair)

Was supposed to do 10 sets, but my back started to light up, so I called it quits.

Rest day tomorrow to golf!

Sore All Over

It’s been quite awhile since I woke up feeling sore in so many places. Later today and tomorrow are going to be tough to walk I bet. Went in at 9am because I was not feeling like doing a longer workout today.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS Squats

Strength

3 rep Front Squats

5 @ 45#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 225#
3 @ 255#

I wasn’t planning on going heavy, but I just couldn’t help myself once we got going. It was a bit awkward since I was paired up with Davy on a rack and he’s about a lot shorter than I am.

WOD

13:00 AMRAP

10 DB Snatches (45#)
20 Sit-ups
30 MB Cleans (20# MB)

Fuck did those MB cleans blow. My quads did not want to cooperate after the first round. I finished 2 reps shy of 4 complete rounds. Rx was only 40# for the snatches, but there were none left, so I went heavier.

Finisher

300m Row
50 Burpees

More suck, but I just kept going on my burpees and never stopped. Took me 4:52 which isn’t too bad for me considering we barely had any rest after the WOD.

13.1 Redemption

Another Competition Thursday at Survival Fitness and I was not excited about the WOD since I did horrible on it, but excited that I’d get the chance to improve my score. Went to the 5pm class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
Snatches

WOD

The WOD for today was CrossFit Games Open Workout 13.1, which I scored a 142 on during the Open, with a 15:52 tiebreaker at the end of the 135# snatches.

17:00 AMRAP

40 Burpees
30 Snatch (75#)
30 Burpees
30 Snatch (135#)
20 Burpees
30 Snatch (165#)
10 Burpees
Max rep Snatch (210#)

I was much faster today and didn’t die as bad on the burpees, although they still sucked. I finished the 75# snatches at 5:01, which I think was about 20 seconds faster than in the Open. Was on the bar starting 135# snatches around 8:35-ish and finished them at 14:58 (I’m going to call that a 6:23 “Isabel” PR, since I still haven’t done it standalone), nearly a whole minute faster, which gave me plenty of time to got those last 20 burpees. I was extremely slow on them though and only had 18 seconds to spare. I didn’t even bother trying to put weight on the bar and try 165# because I would have just ended up hurting myself. I’m glad I was able to hit 150 reps this time and do everything a lot faster.

Strength

Second week of my squat program and front squats were on the menu. Warmed up with 5 fast reps at 115# and then had to do 5 reps each at 160#, 175#, 185#, and 200#. Solid work… not too easy and not too hard.

Garage Work

Headed over to Kevin’s place and did a bunch of hamstring and low back work.

3 Rounds (not for time)

10 Reverse Hypers (120#, 170#, 190#)
7 GHR
5 Good Mornings (135#)
20 GHD Sit-ups

Low back was already feeling a little spicy from they heavy cleans yesterday and today’s WOD, so this just lit it more. Good stuff though. Those GHR are rough and my form isn’t very good on them.

Running in the Snow

This morning I was up early and drove over to Mount Pleasant. It was supposed to be for the Out for Blood Duathlon, but due to rain, slow, and sleet they had to cancel the bike portion of the race. Much of the running and biking courses were flooded and many other parts were covered in snow and slush, making it very dangerous to be racing on bikes.

I’ve competed in this race the last two years (winning my age group for the mountain bike division both years) and the weather has always sucked, but this year was the worst. They had to rush to come up with the alternate course, but thy could have easily had someone shovel off the snowy areas of the 5k course. They also didn’t correctly map out a course because it ended up only being about 2.65 miles instead of 3.1 for a real 5k. Oh well, nobody was setting any time records with the condition of the paths and the slick wooden bridges. I finished in about 21:11 after starting out way too fast. I placed 3rd in the 26-35 year-old group for today’s run. At least I can still be competitive as the old man. 🙂

Went in to the gym at 4pm with Matt, Cora, and Kevin to do some training.

10:00 EMOM

Odds: 4 Power Snatch (115#)
Evens: 12 Pull-ups

Got 12 unbroken butterfly pull-ups each round! I’m really finding the groove with the butterfly.

3 Rounds

15 American KBS (53# KB)
15 Burpees
50 DU

I did the first round of DU unbroken, but started hitting the wall after that. Finished in 7:34.

10:00 EMOM

Odds: 30s Handstand Hold
Evens: 12 T2B

I made a discovery of how to cycle my T2B a little faster. Being able to do 5×12 unbroken is a huge improvement for me.

10 Rounds

15s AirDyne max effort sprint
1:45 Rest

This is the worst thing I’ve done in a year and a half of CrossFit. I thought I was going to puke from the 3rd round on. We even went 20s on the last round just for fun and I could barely move in those extra 5 seconds. I’m not even exaggerating when I say that I pretty much had to crawl off of the AD after each round. Kevin and I used the same AD and we totaled 269 calories.

After that high effort, I figured it would be a good idea to get some easy rowing in. Did 6 minutes at an easy pace for just over 1,200m I think

Hump Day

My body was feeling a little beat up this morning. Would probably be worse, but I sort of got back to getting 8+ hours of sleep. Worked out at 10:30 with Matt, Cora, and Kevin again.

Warm-up

Tested out the new Rx jump rope. Me like! It spins even better than the Again Faster Revolution and Rogue SR-1 ropes. The biggest difference though is that the cable doesn’t get any of the memory kinks from being wound up in my bag like the other cables.

Strength

10:00 EMOTM

Odds: 5 HSPU
Evens: 5 Weighted Ring Dips

I did my first 4 sets of HSPU at a deficit with my hands on 10# bumper plates and then on the ground for the last set. All done strict, no kip. I did have to break the 4th and 5th sets up into 3-2 though. Used a 20# KB on a weight belt for all of the ring dips.

WOD #1

2:00

25cal Row
AMRAP Ball Slams (15#)

1:00 Rest

2:00

25cal Row
AMRAP Slam Ball Cleans (15#)

1:00 Rest

25cal Row
AMRAP Jump Squats (45# bar)

I got 26 ball slams, 15 cleans, and 18 jump squats. All of them were brutal.

WOD #2

10 -> 1 Burpees
1 -> 10 Over the Box Jumps (24″)
20 -> 2 Unbroken DU

I missed my very first DU but everything else was done unbroken and no rest between movements other than a deep breath before starting DU. Finished in 8:41.

WOD #3

Tabata Air Dyne calories
Tabata Sled Pulls (loaded with 90#, alternate forward and backward)

I got 78 calories on the Air Dyne, which was pretty horrible for Tabata. The sled drags weren’t really that bad because we were going back and forth across the gym so you had to keep stopping to turn around.

Another solid 1.5 hours of training.