clean – Page 33 – Nick Momrik's Fitness Logs

165 All Day

Didn’t sleep very well at all last night, which isn’t the greatest for going in to do a competitor’s WOD at 8am. Back is pretty sore from yesterday and my delts are still beat up from the tempo OHS.

Warm-up

Row 500m
PVC Pass-thrus

WOD

3 rounds

8 Shoulder to OH
14 Pistols (alternate legs for 7 each)

Then 3 Rounds:

8 Front Squats
15 GHD Sit-ups

Then 3 Rounds

4 Ground to OH
15 Pull-ups

The Rx weights for this are 190/125. Ha! It would have taken me forever to finish, so I picked 165# which would still be challenging. Having just done “DT” with 155# last week helped me pick the correct weight for this.

We staggered our starts because there are only 3 GHDs, so I actually started with the 2nd couplet, moved to the third, and finished with the first. Kind of brutal that way because as designed, your upper body gets some rest in the 2nd couplet. The WOD called for 2 rope climbs in the 3rd couplet, but I substituted so I could work on my butterfly pull-ups. They’re getting better!

I finished in 22:38. Even going up to 175# would have been a big jump for all of those overhead movements. Cleaning the bar so many times really wears you out too. Definitely taking a rest day tomorrow!

Go Big

Met up with a group to throwdown at CrossFit Full Strength at 12:30. They all did yesterday’s OHS strength portion, but since I was in yesterday, I did something else for strength.

Warm-up

PVC Pass-thrus
500m Row

Strength

5×3 Deadlifts

We didn’t do any heavy deadlifts this week, so I figured it was a good lift to do. I went with 5 at 225 and then 3 at 315#, 365#, 405#, and 425#. My old 1RM was 415#, so I smoked that and did 2 more reps, not just the 1 rep. Feeling strong!

WOD

The gals did yesterday’s WOD and the guys decided to do a benchmark girl.

“Power Elizabeth”
21-15-9

Power Cleans (135#)
Ring Dips

My first time with “Elizabeth” so I wasn’t sure what to expect. I knew it wasn’t going to be easy. I did the first 11 cleans TnG, then dropped the rest of the reps through 21 and all of the 15, before doing all 9 TnG. The ring dips were a struggle throughout, but I did a lot of sets of 4-6. Finished in 7:09. Next time I do this one, I’ll go TnG for all of the cleans and rest as needed to break up the sets.

My low back is pretty fried after all that.

All Legs

My hamstrings and triceps and still pretty sore from Sunday. Maybe I shouldn’t have done those extra 300 air squats that night. Took some extra rest today since tempo back squats were on the menu and hit up the 5:15pm class.

Warm-up

500m Row
3/3 World’s Greatest Stretch
2 Rounds
- 10 Inch Worms
- 10 Leg Swings (F-B, S-S, each leg)
- 10 Flamingos (each leg)

Strength

5×5 Back Squats with 3-2-X-1 Tempo

These are never easy. Entirely different ball game from regular squats. I focused on good form through each rep and keeping everything tight by holding my breath until the ascent out of the hole. Used 135#, 165#, 185#, 205#, and 215#. Don’t think I could have gone heavier either. Felt solid in my lifts even though it’s nowhere near the 255# I used for a normal 5 reps recently.

WOD

20 Hang Power Cleans (155#)
30 Box Jumps (30″)
40 OH Weighted Walking Lunges (45# plate)
50 Wall Balls (20#, 10′ target)

Phew! I went 10-5-5 on the cleans, unbroken 30 on the box jumps (but not rebounding), 17-15-8 on the lunges, and 5 sets of 10 for wall balls. Finished in 9:06, one of the top Rx times of the day, but am pissed at myself for the finish. I know my wall balls are a weakness and I pussed out by doing sets of 10. I should have pushed harder for bigger sets, especially starting out.

Finisher

So to punish myself and get in some extra work, I strapped on the 20# weight vest when I got home and did 100 unbroken weighted air squats. They were pretty ugly since my legs were fried, but I did them. Took me 2:29.

Big Boy DT

Went in this afternoon with Adam to do the hero WOD “DT”, which we missed out on last Sunday because of the Spartan Race.

Warm-up

PVC Pass-thrus
DU

Did a bunch of stretching too and then did some hang cleans and push jerks at 95# and 135#.

WOD

“DT”
5 Rounds

12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 SH to OH (155#)

I was dreading the shoulder to overhead the most, but it was the hang power cleans that did the most damage. Don’t get me wrong, the push jerks were still pretty terrible for me though.

I broke my rounds down into:

11 deadlifts
1 deadlift + 4 cleans
4 cleans
1 clean + 3 push jerks
3 push jerks

The only round I didn’t do this was the 2nd round when I managed to do all 6 push jerks unbroken. This worked well for me and allowed me to catch my breath a bit in between each phase. It ended up being an extra 3 deadlifts and 1 clean each round, but the deadlifts didn’t bother me at all. My time was 14:40. I told myself I’d be happy if I could stick to 3:00 rounds and I beat that. It really beat me up though. My entire body hasn’t felt this crushed by a WOD in a long time.

I have only done “DT” one other time and it was using 115# back in October for a time of 7:31. Nearly twice as long today with 155#, so power output was much higher at the lower weight, but I wanted something heavy today and clearly hit that goal.

I won’t be able to make it in for a WOD tomorrow morning because of golf, but maybe I’ll get out for an early hike. It’s been a pretty brutal 7 days so a day without a WOD will be welcomed by my body and should be ready to WOD and do OLY on Sunday.

The Real Bear Complex

Yesterday I rested. Walked 9 holes of golf early in the morning, which was good active recovery. I was pretty wrecked from Saturday through Tuesday so my body needed it. I’m still sore today, but don’t feel destroyed like I did. Went in for the 9am.

Warm-up

2 Rounds

5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups

2x Bergener Warm-up with empty bar

Strength

10:00 EMOM

Power Snatch
Hang Full Snatch

I’m excited about all of the snatch work we’ve been doing. Today I really focused on full hip extension and I think I made some great progress. I went 75#, 85#, 95#, 105# for 3 minutes, 115# for 2 minutes, and 125# for the last 2 minutes. In the 9th minute I lost focus a bit and had to bail on the full snatch in the bottom of the squat, but I picked it back up and got the rep in. I felt like my hip extension was pretty good in the power snatches and still short from the hang position. It’s definitely improving though.

WOD

5 Rounds

7 TnG Bear Complex (Power Clean, Front Squat, SH to OH, Back Squat, SH to OH)

* Combining is allowed, such as doing a thruster for front squat + shoulder to overhead.
* Increase weight each round.
* Partner up so you rest while the other person is working.

I’ve done bear complexes, but never as it’s designed to be done, with 7 TnG reps of the complex per “round”. It was definitely a challenge! Started off light with 75# to get the feel for it and warm up some more. Then went 85#, 95#, 115#, and 125#. Pretty much thrusters and back thrusters the entire way for me. I did quite a bit of resting with the bar on my back in the last round and some in the 4th round. Going any heavier would have been very difficult to finish.

Hike

After 4pm I headed out and did a hike. 2.39 miles in 1:03:59, while wearing the 20 pound weight vest. Strapping that thing around my chest really adds a whole other level to the hike.

2 Hour Saturday

I had a great rest day yesterday and went in for the 8am Competitors WOD and stayed to do the regular WOD as well.

Warm-up

500m Row
PVC Pass-thrus
PVC OHS

Strength

Work up to a heavy snatch single.

I started out with a few at 75# and a few at 95#, then started going up by 10# after one or two reps at each weight. Focus was on keeping the bar close and getting hip extension instead of looping the bar out, which I have a problem with. I got up to 155# and got under it for the first time, but it was a little too far forward and I couldn’t steady it before standing up. Took another shot and wasn’t committed to it. Nailed it on the 3rd try, which is a 10# squat snatch PR. I’ve hit 155# with an ugly power snatch in competition before, so this felt good to finally get out-of-the-way. Took the personal win and stopped there for the day.

WOD #1

This one comes from event #5 of the 2010 CrossFit Games.

7 Rounds

3 Cleans (185#)
4 Deficit HSPU (10# bumpers)

I scaled of course because it calls for 205# cleans and ring HSPU. I did power cleans the whole way through and reset for each rep. It was heavy, so I picked a good weight. My neck and collarbone are already showing some bruising. I can’t believe how much my HSPU have improved in the last few weeks. We’ve been doing them once or twice a week, so I’ve had plenty of work on them and it’s really paying off. I did each set unbroken. Final time was 8:36.

Since I was already warmed up, I skipped out on the warm-up the regular class was doing so I could cool down a bit.

WOD #2

3 Rounds

5 Wall Walks
20 cal Row
15 K2E
25 Wall Balls (20#, 10′ target)
15 Ring Dips
50 DUs

This was a non-stop suck fest! It was the first time I’ve ever done wall walks and after the 28 deficit HSPU they were not easy. Finished in 22:57.

I’m actually not feeling too bad after all that, but I suspect tonight I’ll be exhausted, especially if I head out for a round of golf this afternoon. Felt good to get really heavy in a WOD with the 185# cleans.

I jumped on the scale after everything and was at 191.5 with my shoes and clothes on, so I’d say the diet changes are working. I certainly am feeling good with the healthy food changes and getting a lot of sleep.

Aloha Hawaii

Last day in Hawaii. My flight leaves at 11pm, so got up for one last workout in the fitness center. Went for my “go to” travel WOD, which I’ve been saving all week. Warmed up with a 400m run on the treadmill first.

WOD

100 DB Hang Squat Clean Thrusters (30# DBs)
EMOM (except for at the beginning), do 5 burpees.

Last time I did this was back in San Diego in September, with a time of 15:35. Today I finished in 14:37, almost a minute faster! I think it was due to a good first minute where I got 14 reps in and then 8 in the next minute. Went to 7s for the next 4 or 5 minutes and then 6s the rest of the way. No rest minutes, but I did make sure to leave myself about 10-15 seconds of rest time at the end of every minute before starting up burpees again. I wonder if that helps very much in the long run or if it would be faster to keep working nonstop the entire WOD.

I walked an easy 400m on the treadmill to bring my heart rate down, because this one really gets you going. Great workout!

Sunday’s Triple WODs and OLY

Up and at ’em early for the 9am. Lower back is a little tight from the deadlifts yesterday, but feeling good otherwise.

Warm-up

500m Row
2 Rounds
- 10 Push-ups
- 10 Pull-ups
- 10 AbMat Sit-ups

Each of the following 3 WODs have a 10 minute time cap with a continuous running clock. So if you get done with a WOD early, you rest until the next 10 minute chunk comes up.

WOD #1

3 Rounds

10 Ring Dips
50 DUs

Busted through this one in 3:37, hitting the last 50 DUs unbroken. Broke up the ring dips a bit in the 2nd and 3rd rounds

WOD #2

3 Rounds

14 HSPU
40 AbMat Sit-ups

I knew this one would be the toughest because that’s 42 HSPU and the sit-ups are never fast. I did the first round of HSPU unbroken, which is my best streak to date. Was really forced to get the kip down earlier in the week, which helped a lot here. I think I went 8-6 and then 6-4-4 in the last two rounds. Finished in 7:42.

WOD #3

3 Rounds

10 Hang Power Cleans (135#)
15 Burpees

Good way to finish it out. For the cleans I went 10 unbroken in round 1, 5-5, and then 6-4. Just tried to keep a nice steady pace with the burpees so I could keep going. Total time of 5:29.

That was a fun workout and a nice one for a Sunday.

Olympic Lifting

I headed back to eat something and then was back to CrossFit Full Strength at noon for the OLY class.

We started out doing a type of bear complex.

Deadlift and power up to shrug.
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Jerk (from the back)

I did a few of those with 95# and then we did one EMOM for 10:00. I stuck with 95# for the first 5 and then jumped up to 115#. After a bit of rest we started doing:

Power Clean
Squat Clean
Push Jerk

I did one at 115#, one at 145#, and then three at 165# I think. From there we went to push presses, working from some warm-up sets of 5, to triples, doubles, and singles. I’m not exactly sure what weights I used, but I think it was something like:

5 @ 95#
5 @ 105#
3 @ 115#
3 @ 145#
2 @ 155#
1 @ 165#

I wasn’t keeping track and really don’t remember. Next up we did sets of 5 strict shoulder presses.

5 @ 95#
5 @ 95#
5 @ 105#
5 @ 115#
4 @ 125#

There was a lot of good work in that hour+ of work. It’s good to be back for the Olympic lifting work for sure. Johnny knows his stuff and was picking out a few little things in both my clean and my jerk. I tend to sit forward a bit when receiving the cleans and not enough back on my heels. My stance was starting with my feet too far apart in the clean, not allowing enough room for my knees to push out and get out-of-the-way of the bar. I need to get my front foot out forward more in the jerk. Good stuff!

After the HSPU and all of that pressing, my shoulders are feeling it.

Heavy Thrusters

Spent all day cleaning and doing laundry, so went to the 5:30pm class.

Warm-up

10:00 AMRAP

30 PVC Pass-thrus
40 Zombie Kicks
50 Mountain Climbers

Nice and easy, not really pushing for the most rounds/reps. I think I got into a 4th round.

Strength

1RM Zercher Squat

Started with 5 at 135# and 2 at 185#, then 1 rep at 215#, 235#, 255#, and 265#. I was starting to really feel it on my back, so I stopped there. Lots left in the tank though. Beat my front squat 1RM by 10#.

WOD

21-15-9

Thrusters (115#)
Hang Power Clean (115#)

The Rx weight for men was 135#, but that would have killed me. I was able to get a nice intensity with 115# and finished in 8:42 for a solid time. I split up the first round into 11 and 10 for each movement, then went 5-5-5 on thrusters and 9-6 for the cleans, and finally 4-3-2 to finish off thrusters and did the cleans unbroken. I really tried to focus on popping my hips in the thrusters to get that weight flying off my shoulders.

Finisher

10-9-8-7-6-5-4-3-2-1

T2B
KBS (53# KB)

The finisher was as tough as a lot of WODs! Not used to doing those American Kettlebell Swings since we always do the Russian variation. The American swings are a lot more taxing on the cardio side of things.

Partner Barbell Complex

My low back is sore and tight. Went in at 10am.

Warm-up

3 Rounds

1m Air Squats
1m Jump Rope
1m Russian KBS
1m One-arm DB Snatch
1m Sprawl (no push-up, no jump burpee)
1m Rest

Nice and easy pace.

WOD

30:00 AMRAP (I go, you go)

5 Power Cleans
5 Front Squats
5 Push Presses
5 Bent Rows
5 SDLHP

Casey and I knocked out 14 + 25 with 95#. He started first, so he did 15 full rounds. We kept a pretty consistent pace throughout, but slowed down some in the last 10 minutes. Great WOD, but brutal. Glad it’s over.