clean – Page 36 – Nick Momrik's Fitness Logs

Got Home Early, Couldn’t Help It

Today, the family headed up to the Upper Peninsula for the day. That’s why I had done the run early in the morning. I really didn’t plan on getting in a WOD, but we got back to the cottage before 9, so I figured I might as well take advantage of the daylight.

Warm-up

50 Jumping Jacks
50 Butt Kicks
50 High Knees
50 Mountain Climbers

WOD

10:00 AMRAP

12 Deadlifts
9 Hang Cleans
6 Push Presses

I used a set of 50# DBs, which was much tougher than I expected. The hang cleans were brutal and the only part I couldn’t do unbroken. I finished 3 rounds plus 12 deadlifts and 9 cleans in the 10 minutes, but then did the extra 6 push presses as well.

Finisher

30 Weighted Step-ups (24″ and 50# DBs)

I didn’t do this for time because once in a while it’s nice not be thinking about the clock. Going this heavy and that high is much more about the strength element anyway. I alternated legs each rep and broke it down into 5 sets of 6 reps. I originally was going to go for 50 reps not knowing how hard it would be. I could really feel my back compensating in the last two sets so I pulled the plug at 30 reps before I hurt something. I had done Russian Step-ups quite some time ago, but believe I used 30# or 35# DBs. There was no way I was trying to add in the Russian element today with the 50s.

Hang Power Clean Work

My body is pretty sore from Friday even though I took yesterday off from the gym. I did walk 18 holes of golf in the tournament, which was exhausting enough out in the hot sun for close to 6 hours.

Warm-up

2 rounds

10 PVC Shoulder Shrug & Roll
10 PVC Shoulder Pass-thrus
10 PVC OHS
10 Plank Push-ups

Skill Warm-up

Hang Power Cleans

5x 45#
5x 65#
5x 85#
5x 105#
5x 115#

WOD

Score is total reps performed during 3 AMRAPs.

7:00 AMRAP

10 Hang Power Cleans (115#)
10 Burpees

2:00 Rest

5:00 AMRAP

7 Deadlifts (135#)
7 Ring Dips

1:00 Rest

1:00 AMRAP

Air Squats

I really liked this WOD because we got in some barbell work and switched things up with smaller time domains where you could go all out. We paired up and one person completed the entire WOD while the other person counted. Then we switched roles.

For the first AMRAP, I did 4 rounds plus 10 hang power cleans and 8 burpees. 135# is Rx for guys, but when I saw the WOD, I figured 115# would be a good weight for me. I was right. I had to break each round of cleans up into 2 or 3 sets after that first set. Burpees were all done unbroken. If it was full power cleans I think I would have tried 135# even though I would have been much slower.

In the second AMRAP, I did 5 rounds plus 4 deadlifts. The ring dips took the most time for me because I had to break them up into small sets pretty early on. I think I did the first round unbroken, but not after that. Deadlifts at 135# is pretty easy, but we stuck to a standard of everyone adding 20# to whatever weight they used for the cleans.

To finish things off I did 45 air squats. My endurance with the air squats is starting to get better, but is still nowhere near the top dogs in the gym. So my reps were 98, 74, and 45 for a 217 total.

I think I’ll probably go for a run later to finally test out the Nike Frees.

Update: It wasn’t too much later. I figured there was no point in showering more than I had to for the day so I rested a bit and then went out for the run. Went 3.6 miles in 28:55 and was able to keep an unbelievably steady pace, which never happens for me. According to RunKeeper, my mile splits were 8:05, 8:06, and 8:06. I picked up the pace at the end and averaged a 7:47 pace for the last 3/5 of a mile. The shoes felt really good for a first run and not being used to them.

Five Station Warm-up

I’m pretty sore from the long run yesterday, most of which is in my calves. I attended the 7pm class today. It was a hot and humid night. I thought I might stick around and do some strength work after class, but decided against it after sweating so much.

Warm-up

3 rounds

1m Box Jumps (Big Tire)
1m Star Jumps
1m Hang Cleans (85#)
1m Russian KBS (62#)
1m Mountain Climbers
1m Rest

If you did the Hope workout or have done Fight Gone Bad, this format should be familiar. I really enjoyed the hang cleans, but it was tougher than I expected to keep going for the entire minute with what was a relatively light weight. I didn’t count reps since this was only a warm-up.

WOD

10 rounds

15 HR Push-ups
100m Run (sprint)
90s Rest

For the 100m sprints we ran 50m down and then back. I finished in 19:12. I tried to jump out of the gates too quickly and as a result, tweaked my left calf. It was pretty tight for the 2nd and 3rd sprints, but then it loosened up. I was able to do all of the push-ups unbroken, but as the rounds went on the 10th through 15th reps got slower and slower.

Finisher

150 Air Squats with 5 burpees after every 25 squats (except the last 25). I didn’t check the clock when I started, so no idea how long this took.

WODless Weekend

I slept well, but went to bed late and got up early, so didn’t get a ton of sleep. Went in to the 9am class this morning because I’m heading up to my parent’s for the weekend later tonight. I’m actually feeling pretty damn good today considering how much crap I ate yesterday.

Warm-up

500m Run
25 Air Squats
50 Lateral Hops (25 each leg)
75 High Knees
100 Jumping Jacks

Good warm-up to get the blood flowing.

Skill

20:00
Switch between exercises each minute and aim to work 30-35s of each minute, which will end up giving everyone different rep numbers.

6 DB Split Cleans (35# DBs)
8 Pistols (alternate legs)

The goal here was to work on the skill with the cleans, so we didn’t go heavy. There was still good intensity and I was sweating like a hog. Probably pretty good that we didn’t go heavy since I just did 30 cleans with 135# last night.

WOD

10:00 AMRAP

2-4-6-8…

SDLHP (88# KB)
Plyo Push-ups (clapping)

Each round, the reps increase by 2. I got through the round of 16 plus 13 additional SDLHPs. Nice short WOD, but don’t let that fool you. As the reps increased, I had to use more and more sets to finish the rounds.

There was a finisher of 40 yard sprints up on the board, but we didn’t have time to get to them. Since I’m heading out-of-town for the weekend, I’m going to try not to WOD. I may get in a long run on Saturday or Sunday though.

Working Off That Pizza

As promised, I ordered pizza today. I also ordered a Cinnapie, which I don’t think was my best idea.

Today’s benchmark WOD for the Paleo Challenge was a good test, but I didn’t feel overworked due to all of the rest time. Since I took a rest day yesterday and will be out-of-town all weekend, I went back to the gym at 8pm for some extra work.

I warmed up with an easy 500m run and some shoulder stretching with the bands. Then I did 3 Cleans + Push Presses on the minute, every minute, for 10 minutes with 135#. I worked on DUs here and there a bit, getting one streak of 37 in a row. I did 3 sets of 15 KBS with the 62# KB. The first two sets were on the top of consecutive minutes and the 3rd set was after taking an extra minute off. I jumped on the bar and attempted some MUs, sort of getting up there once, but with a bit of help from my leg on the support 4×4. Doesn’t count.

It’s time to finish the last 3 pieces of pizza and the last 3rd of the Mountain Dew. The Cinnapie was gone hours ago. 🙂

Be Careful

We had to call 911 today. A guy stopped in to talk to someone, jumped on the pull-up bar, and fell off after the first pull-up. He landed on his head and neck area. I didn’t see it happen because I was facing the other way, but there was quick reaction by some nurses in the class to run over and stabilize him. He was out cold for 10 seconds or so, but then was alert, responsive, and could move his extremities. I bet he’s going to be sore for a few days, but hopefully everything else is fine.

On another note, I’ve now been doing CrossFit for 6 months! Half a fucking year. Amazing! That’s twice as long as any other exercise program I’ve ever done. I still love it as much, if not more, than day 1.

Warm-up

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

MB Power Clean & Presses
Burpees

I used a 20# MB and completed this in 6:16, by going pretty much non-stop.

WOD

50 Russian KBS
21 Sit-ups
21 HR Push-ups
50 Russian KBS
18 Sit-ups
18 HR Push-ups
50 Russian KBS
15 Sit-ups
15 HR Push-ups
50 Russian KBS
12 Sit-ups
12 HR Push-ups
50 Russian KBS
9 Sit-ups
9 HR Push-ups
50 Russian KBS
6 Sit-ups
6 HR Push-ups
50 Russian KBS
3 Sit-ups
3 HR Push-ups

That’s 350 KBS in total. I did the first set unbroken, then started the rest of the rounds off with 25 unbroken and usually broke down the last 25 into 15 and 10. Sit-ups were all unbroken, but I broke the HR push-ups down into 2 sets during the rounds of 18 and 15. I used a 55# KB for the swings and finished in 20:10.

Strength

I started to do front squats by warming up with 135#. It was during that set of 5 reps when the accident happened and the class was done after that.

Simple Saturday

Planned on going to the 10am class, but stayed up too late last night, so went in for the 11am, which only had 4 of us.

Warm-up

100 Sit-ups

I knocked them out in 1:55 using the gym standard, which is to have your shoulder blades touch the floor and then only get up enough so you can touch your feet.

WOD

20:00 Team AMRAP

5 Deadlifts/Power Cleans
10 Burpees

We had 135# of the bar, which is a really easy deadlift, so after 2 rounds of that, Matt had me switch to power cleans to slow me down and give my partner more rest. I’m glad he did, because it made things a lot tougher for me. I think we got through 7 full rounds and then I did 5 additional power cleans.

Mobility

At the end of class we did a bunch of mobility stuff with bands and mashing with the bar, K-star style.

Quad AMRAPs

Went to a night class since the only morning class is 5:45am on Tuesday. It was kind of nice, even though I really like how I feel throughout the day when I workout in the morning.

Warm-up

5 rounds

1m Russian Twists
1m Plank

I used a 20# KB for the twists and got a total of 292 (counting each side) through the 5 minutes.

WODs

4 different 3:00 AMRAPs

At each station perform the buy-in exercise and reps. Then do max reps of another movement for the remaining time of the 3 minutes. Keep track of max reps for each station. Rest 2 minutes between stations.

20 Box Jumps
-MAX DB power cleans
20 Burpees
-MAX Push-ups
300m Run
-MAX Ring Rows
20 KBS
-MAX Wallballs

I used a 24 inch box for box jumps, 35# DBs for power cleans, a 53# KB for Russian swings, and a 20# MB for wallballs. I think my reps for the MAXs were 31, 41, 37, 35, but I might be off by a few on some of those.

Strength

Find 1 rep MAX for clean + thruster. We broke into groups by strength and formed lines to each take a shot at a weight before moving up. I think we went 65#, 85#, 105#, 125#, 145#, 165#. Those all went up pretty well for me. I was the only one left, so Matt pushed me to go for my body weight of 180#. I got the weight up with a power clean without too much trouble. I normally would do a full clean as it gets this heavy, but I knew I needed to squat for the thruster. The clean was a 15# PR. I went for the thruster and got it about half way over my head. I think if we had done this before the WOD I could have gotten it, but I was pretty fried. I’m thrilled about the clean PR especially since it was a power clean. 165# is a lot more than I’ve ever attempted with a thruster as well.

Carry the Medicine Ball

Got another solid night of sleep last night. It’s great to be home sleeping in my own bed again.

Warm-up

600m Run
Power Skipping
Walking Zombie Kicks
But Kicks

WOD

A religious CrossFit box somewhere came up with this partner WOD. It’s supposed to be based on the 14 stations of the cross. I’ll hold off on any comments about the religious nature.

400m Run (both partners)
50 Pull-ups
40 Burpees (both partners)
80 KBS (Russian)
60 MB Thrusters
100 1-arm Push Presses
100 Lunges (both partners)
60 MB Cleans
200 Sit-ups/Plank
60 K2E
50 Pull-ups
100 Lateral Hops
100 HR Push-ups
800m Run (both partners)

One partner holds a medicine ball at all times except when doing burpees, lunges, and sit-ups/plank. I partnered up with Matt, the owner, since we had an odd number of people in class. We used a 20# MB for the workout. When performing burpees and lunges each partner completes the prescribed number of reps. During the runs, we handed off the MB at the half-way point. As an example, we split up the pull-ups into several sets, each doing a total of 25 pull-ups. Then we each performed 40 burpees on our own. For the push presses, each partner should end up doing 25 with each arm. When you get to 200 sit-ups/plank, one partner is doing sit-ups while the other is holding a plank.

It took us 42 or 44 minutes to finish, I don’t remember the time. The last half of the 800m run was straight into a strong wind. Absolutely brutal holding the MB. I highlight for me was getting kipping K2E for the first time. I wish I had figured this out a couple of weeks ago for all of the T2B.

Partner WODs are always fun on weekends. Now it’s time to enjoy Masters Sunday.

Cleaner Cleans

Good sleep, feeling good. My hands have been healing really well under the pinkies, but I’m starting to develop an issue under the middle fingers on both hands. I wonder if I’m compensating.

Warm-up

600m Run
2x
- 5 Inch worms
- 10 PVC Shrug Pass-thrus
- 15 Sit-ups
PVC Bergener Warm-up

First time doing the inch worms. Those are interesting. I don’t think I’ve ever concentrated on doing a shrug before starting the pass-thrus either. Shoulders were sore doing those. Probably from the slow ring rows.

Strength

4 Sets

1.1.1.1.1 Cleans (Rest 10 seconds between reps)
20s Rest
10-15 Heavy KBS
3m Rest

For the sets of cleans I used 95#, 115#, 125#, and 140#. Gayle gave me a few tips to clean up my form and it really made them much easier. I was leaning back too much instead of exploding up. I also wasn’t keeping the bar close enough to my body after it got past my knees. It’s incredible how much easier they were with better form. Oh, and we did full squat cleans which I had never done either. I used a 62# KB for the swings and did 15 each set.

WOD

3 Rounds

250m Row
20 Wall Balls
20 KBS
2m Rest

The was a brutal WOD for me. Wall balls suck. We had already done 60 swings with a kettlebell, so 60 more sucked too. Ok, enough whining! I just died during this workout. Not my strengths for sure. I used a 20# MB and a 53# KB and finished in 13:57.