deadlift – Page 17 – Nick Momrik's Fitness Logs

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

3 Rounds
- 300m Row
- 10 Reverse Hypers (210#)
20 Speed Toe Touches
20 Jumping Jacks
20 Air Squats
Arm stretching

Strength

Deadlift

5×135#
5×225#
5×275#
5×315#
5×345#
5×365#
5×395#
5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

Odds: 10 Thrusters (95#)
Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

5×45#
5×75#
5×95#

8:00 EMOM

5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

10 GHD Sit-ups (20# vest)
5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.

Going Overhead

Another Super Sunday! Only 45 days until the first Open workout is announced. Warmed up with a lot of stretching and mobility stuff.

5 Sets

3 Strict HSPU

Didn’t use a deficit on the first set, but then went 1.5″, 2.5″, 3″, and 4″ or the other sets.

E2M 12:00

Thrusters (95#)
C2B Pull-ups

I did 12 thrusters and 10 chest-to-bar for the first two rounds and then adjusted to 10 and 8 the rest of the way because I wasn’t getting enough rest time. This was so much worse than I planning it to be. Would have been more of what I wanted by going every 3 minutes. That’s ok though; it was hard!

10:00 Rest

3 Cycles

2 Rounds
- 5 Push Jerks (115#)
- 10 Deadlifts (115#)
- 15 Box Jumps (24″)
2:00 Rest

This comes from Open Workout 13.2. Changed from 5 cycles to 3 after the thrusters and pull-ups. Ended up being perfect and kept up the intensity. I need to get my box jumps back so I forced myself to jump everything instead of bitching out to step-ups when I got tired. Box jumps used to be one of my strengths and lately I haven’t been able to keep knocking them out in workouts. There were only a few reps during the second cycle that I didn’t rebound before kicking my ass to man up. The second round of deadlifts each cycle were a surprising burn on the hips. My round times were 1:45, 1:57, and 2:05. Happy I was able to do everything unbroken and not rest other than a few breaths between movements after the first cycle.

2x with a partner

10 Chest MB Passes
10 OH MB Passes
10/10 Side MB Passes
10 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes are always horrible.

A lot of shoulder work today. I only have some Air Dyne work planned for tomorrow so no worries.

Sayonara 2014

Didn’t sleep well and I was feeling pretty rough when I rolled out of bed. Ran the 9am class.

We warmed up with a game of Rowling for something different.

2014-12-31-rowling

I did a cycle through with an empty bar and then with 95#.

25:00 AMRAP – Teams of 3

5 Deadlifts (115#)
4 Hang Power Cleans (115#)
3 Front Squats (115#)
2 Push Press (115#)

* One person does an entire round at a time, while the other 2 rest.
* If you don’t do your round unbroken everyone on the team has to do 3 burpees after you finish your round before the next person can start. Incentive for people not to go too heavy.

Felt good after getting moving. Michelle, her sister, and I got about 23 and a half rounds. I was last so did 23 full rounds. Glad I decided to go with 115# instead of 135#, which allowed me to bust ass. The burpee penalty worked; people picked appropriate weights, and no burpees were done.

I had planned on doing some intervals on the Ski Erg at night, but I was exhausted. With all of the lifting last night and over 300 reps with the barbell today, my body is tired!

It was a good close to 2014. I’m feeling good and am happy with the change to CrossFit Intuition in the middle of the year. Looking forward to the Open and getting fitter in 2015.

Where Did 2014 Go?

Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.

Warm-up

2 Rounds NFT

300m Row
10 Shoulder Pass-thrus
10/10 Arm Circles

Strength

Shoulder Press

10×45#
5×95#
3×115#
3×135#
10:00 EMOM – 3×145#

Turned very rough is the last few sets, especially the first rep of each set.

Accessory

4 Sets

8 Weighted Push-ups (60#)
15 GHD Sit-ups

Talk about a tricep burn after the presses!

Conditioning

10:00 AMRAP

10 OH Walking Lunges (45#)
10 KB Deadlifts (62#)
20 Mountain Climbers

The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.

Skill

3 Sets

20 MU Pulldowns

Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.

Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.

Tall Snatch

3×45#
3×75#
3×95#
3×115#
1×125#
1×135#
✘ 140#
1×140#
1×145#
1×150#
1×155#
✘ 160#
1×160#
✘ 165#

I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.

Back Squat

10×45#
5×95#
4×155#
4×205#
4×225#
4×245#
4×265#
2×275#
2×285#
2×295#
2×305#
2×315#
2×325#
2×335#

Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!

I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.

“Death” is Appropriate

I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.

Warm-up

Crossover Symmetry Activation
Rolling lower back
Bottom Squat Hold
Shoulder mobility

Death by C&J

With a continuously running clock…

1 Clean & Jerk (135#) in the first minute
2 Clean & Jerks (135#) in the second minute
3 Clean & Jerks (135#) in the third minute
Continuing this for as long as you are able.

I’ve only done this once, 2.5 years ago, and I only got 4+4. Today I did touch and go through the 4th round and switched to singles in the 5th minute. Ended up getting 10+9. Almost a full “Grace” in the last 3 minutes. Gets so brutal at the end. My goal was to be able to make it through 10 so I’m really happy with that.

Skills

8 Rounds (Tabata)

20s T2B
10s Rest

2:00 Rest

8 Rounds (Tabata)

20s DU
10s Rest

I got 57 toes to bars and 209 double unders.

Conditioning

21-15-9

Deadlift (185#)
Box Jump (24″)
Wall Ball (20#, 10′)

Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!

Accessory

100 Shoulder Taps

Did them in 4 sets: 30-30-20-20.

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

Crossover Symmetry Activation
3x10x210# Reverse Hyper
Bottom Squat Hold
Stretching

XWOD

5-5-5-5-5 Bench Press
2-1-2-1-2 HSPU
- 2s: Kipping HSPU
- 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

10×45#
5×95#
5×135#
5×165#
5×185#
5×195#
5×205#
5×215#
5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Snatches (95/65)
@ 10:00 – 5-10-15
- Back Squats (135/95)
- Bar-facing Burpees
@ 20:00 – 15-10-5
- Deadlifts (205/135)
- Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
- 10 T2B
- 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

How Will My Back Feel?

Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.

Warm-up

3x12x120# Reverse Hyper
Bottom Squat Hold

Strength

Deadlifts

5×155#
5×265#
3×335#
3×365#
2×395#
2×415#
2×435#
2×455#

Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.

Conditioning

16:00 EMOM

1st: 15 Ball Slams (25#)
2nd: 150m Row
3rd: 10 Thrusters (75#)
4th: 10 Burpees

Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.

Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.

Rowing

4 Rounds

500m (1:55-1:57/500m pace)
40s Rest
400m (1:55-1:57/500m pace)
40s Rest
200m (Sprint)
5:00 Rest

Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:

1:56.6 – 1:32.7 – 0:35.1
1:56.6 – 1:33.0 – 0:35.6
1:56.2 – 1:33.6 – 0:35.7
1:56.1 – 1:32.8 – 0:34.0

Heading Home

My abs were pretty sore all day yesterday from “Annie” on Monday. She always gets me. I was also extremely exhausted in the afternoon from the thruster-burpee workout I think and had to take a nap.

One last workout at CrossFit Intersect before heading back to Michigan.

Warm-up

1:00 Row
1:00 Air Squats
1:00 Rest
1:00 Row
1:00 Pistols
1:00 Rest
1:00 Row
1:00 Pistols
10 PVC Good Mornings
10 PVC Twists
5/5 One Leg PVC Deadlifts

Strength

Deadlifts

5×135#
5×225#
5×315#
5×365#
5×385#
5×405#
5×315#

Didn’t want to push it too far. Still playing it a little safe, so stopped before my back started to break down.

Conditioning

5 Rounds

10 Box Jumps (24/20)
20 Handstand Shoulder Taps (Facing Wall)
10 C2B Pull-ups

First time doing more than a couple of shoulder taps for fun. Enjoyed them. Went 5-5, 5-5, 5-3-2, 4-3-3, and 4-3-3 on the C2B. Finished in 9:13. Shoulders are feeling pretty wrecked after getting worked hard for the last week and a half.

Schedule Change

I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.

Warm-up

Straight-arm Plank
5 Push-ups
Arm Circles
Shoulder opener up against wall
10 BTN Shoulder Press (45#)
10 Push Press (45#)
5 Shoulder Press (45#)
5 Explosive Push Press (45#)

Push Press

3×95#
3×135#
2x3x165#
2x3x175#
3×185#
2×200#
2×215#
1×225#
1×230#
1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

3×95#
3×135#
3×155#
3×175#
3×195#
3×215#

Hadn’t done those in forever.

Then right into the 10am class.

Warm-up

Jog
Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
Partner Shuttle Sprints
Jog
Stretch

We split up into teams of 3.

5:00 AMRAP
1-2-3-4…

Deadlifts (143#)
HSPU

First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

7 T2B
6 Thrusters (45#)
5 Plate Snatches (45#)

I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.

The LBC

Made it to Long Beach last night. Spending 9 nights out here to visit my brother. Went to CrossFit Intersect this morning for the 8:30am class. Love this weather! My brother is less than a mile away so it was nice to walk there.

Warm-up

800m Run
2:00 Rest
800m Run
Burgener Warm-up (45#)
2x 2 Hang Cleans + 1 Push Jerk (95#)
2x 2 Hang Cleans + 1 Push Jerk (135#)
2 Hang Cleans + 1 Push Jerk (165#)

Haven’t run in over a month. The route is between 700-750m according to gmap-pedometer.com, but felt good to get the legs moving under me.

Weightlifting

8:00 EMOM

2 Hang Cleans + 1 Push Jerk (185#)

Felt really good!

Conditioning

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

Deadlifts (225#)
C2B Pull-ups

All deadlifts unbroken and set of 10 pull-ups unbroken. Every other set of pull-ups broken into 2 sets until the set of 3. I had to switch to kipping in the round of 5 or 4. Finished in 7:32.

Really good box. Probably the neatest one I’ve visited as far as the split of CrossFit, lounge, weightlifting, locker, and conditioning areas. Not charging me a drop-in either, which is awesome! All I have to do is leave some reviews online. 🙂