Double Under – Page 18 – Nick Momrik's Fitness Logs

Wake Up

Felt ok this morning, but maybe there wasn’t enough time yet for me to feel the effects of last night’s session. At the gym at 10 with the guys. I don’t remember the last time I was up and out of the house that early. I actually had to set my alarm to make sure I got up earlier than usual so I could eat something and be ready.

Snatch

Imagine that, another 3RM.

2x3x20kg
3×40
3×50
3×60
3×70
3×75
3×80
1×85, miss
miss, 3×85

Happy to have fought and made that final set. I’ll take it since 90+ is usually where my consistency with singles goes out the window. I think I’ve done a TnG triple with 165, but never tried multiple reps at much more than. PR ✅

Bench Press

Three working sets of doubles with 90%.

10×95#
6×135
4×165
2×185
2×215
2×235
2×245
2x2x255

Was feeling good and it’s been 18 months or so since I tried a max, so I went bumped it up on the last two sets. Got ’em, but barely.

Back Squat

Three working sets of 4 @ 80%.

4×185#
4×225
4×275
3x4x305

Not used to this, but felt better than I expected.

Conditioning

4 Rounds

10 OHS (95#)
100 DU
20 Russian KBS (70#)

I scaled back from the Rx 135#. Probably should have tried 115, but I’m fine with it. I incleaned the swings up from 53#. The dubs were by far the worst part. After hitting 60 unbroken in my second set of the first round I missed about 5 times to get the last 15-20. Each round I had way too many misses after 1 or 2 reps, which costs a lot of time. Overhead squats and swings were all unbroken. Finished in 11:52.

Will try to get in my final Tabata thruster day tomorrow, but we’ll see how I feel after going out tonight.

Double Dubs

My low back was feeling it a little today from over-extending in the shoulder presses yesterday. Funny how something so innocent can irritate it just a little. Went to the 5:30 class, but was the only one to show.

Warm-up – 3 Sets

10 PVC Pass thrus
20 Air Squats
30 Jump Rope (singles)

Strength – OHS

3×45#
3×75
3×95
3×115
3×135
3×155
3×175
3×185
3×195 (PR match)

Wore the belt with 155 on I think. After 185 I looked up my best triple and decided to go one more set to match it. Had been November of 2014! It was an ugly set but I got the reps.

Conditioning

14:00 AMRAP

20 Sit-ups
15 cal Row
10 Burpees
5 Ring Rows

Made it through 5+6.

Skill Conditioning

5 Rounds

15 Zeus Double Unders
30 Double Unders

Wasn’t as bad as I expected. Made it through every set unbroken in 4:15.

BMU

Had sore abs after Monday. Didn’t feel the squats though. Went in for the 5:30 class but nobody else showed up so Bryan and I came up with a little workout and then I did a 2nd metcon.

Warm-up

Bottom Squat Hold
Shoulder Stretching
Deadlift
- 10×45#
- 5×135#
- 5×185#

Conditioning

21-15-9 Deadlift (225#)
9-6-3 Burpee Muscle-up

Ugh. Almost started failing after 4 reps on the b-mups so I had to really concentrate on being explosive and pulling, as well as resting just enough so I wouldn’t fail. I went 12-9, 9-6, and 5-4 on the deadlifts to try to keep my heart rate down. Finished in a very slow 9:29. I think Bryan beat me by over 2 minutes. I think that was my first time doing a burpee muscle-up.

5 Rounds

10 Pull-ups
30 Double Unders

My goal was unbroken pull-ups and I managed. I screwed up 2 or 3 times in the 3rd set of dubs, but every other set was unbroken. Finished in 4:53.

Déjà vu

Feeling a little sore in the upper back and chest from the workout last night. Made it to the 5:30 class.

Warm-up

30s Bottom Squat Hold
10 Wall Balls (20#, 10′)
30s Bottom Squat Hold
10 Burpees

Strength – Back Squat

10×45#
6×135
5×185
4×215
3×245
2×265
1×285
1×305
1×315
1×325

The last time I had more than 205 on my back was October 28th! I wasn’t expecting much today and was happy with anything over 300 pounds. Was much more difficult than I’d like it to be, but you can’t go almost 2 months without squatting heavy.

Conditioning

Buy-in: 10 Curtis P (95#)
5 Rounds
- 7 Push-ups
- 7 Deadlifts (95#)
- 7 T2B

Very similar to what I did last night. I could feel the push-ups in that first round. Finished in 4:53 with everything unbroken.

Midline

10-15-20-15-10

Sit-ups
Russian Twists (44#)
Double Unders

Took me 6:40.

Sunday Shoulders

Rested the last couple of days after the holiday. I was still sore from thrusters until yesterday afternoon. Met up with a few people at the gym. Did a little bottom squat hold and shoulder stretching.

Strength – Bench Press

10×45#
8×95
6×135
4×165
4×185
4×205
4×225

Been awhile since I’ve benched.

Thruster Attack – Week 3 Workout 1

3 Sets

10 Rounds
- 20s work (35#)
- 10s rest
2:30 Rest

Did 8 each 20 seconds again for a total of 240 reps. Actually feeling easier.

Conditioning

4 Rounds

50 DU
10 Pull-ups
16 Lunges
20 Push-ups
25 V-ups

I messed up after 27 dubs on both of the first two sets and then did the second 2 unbroken. Went 5-5 on pull-ups, slow lunges, 9-7-4 on push-ups, and then 3 rounds of 10-9-6 v-ups with 10-5-5-5 to finish up. Took me 15:52.

Attack Bonus

My legs are really sore again. Laying certain ways in bed with the pressure on them hurt. Out in the before heading up north for the holiday.

Warm-up

5:00 Air Dyne – 1.487 miles
Thrusters
- 5×45#
- 5×95
- 5×115

Thruster Attack – Week 2 Workout 2

EMOM 10 – 6 Thrusters (135#)

I used a rack this week, which was much better. Work the belt again like I did in week 1 to be safe. It already felt really tight from the last 2 days. Felt “great” so I did 2 extra minutes again. Didn’t get dizzy within minutes either like I did last week with the sets of 5. Rested 10 minutes and then…

Conditioning

8:00 AMRAP

10 cal Ski Erg
25 Zeus Double Unders

On paper I had 15 calories, but I forgot how long they take on the skier so during that first round I adjusted the plan. Never missed with the Zeus but damn does that thing send your heart rate sky-high! I got through 5 rounds, 10 cals, and 12 dubs.

Oh My Quad

Where have I been? Recovering! It’s now been 4 days since the 32 round tabata thrusters and my quads are still sore to the touch. Turned out my back tweak was not just an innocent one. So, yeah, I haven’t really been motivated to workout, especially with walking being a challenge. On Monday I did do some yard work, because I had to before trash pickup on Tuesday. Yesterday was a busy day with work and my body just didn’t feel up for moving much. I was hoping (though not really) that I’d be able to do the IWT today, but it wouldn’t be smart to push my back. I have actually have a scheduled chiropractor appointment today so hopefully I’ll be feeling better tomorrow. Out in the garage around noon.

Warm-up

1,000m Ski Erg
1:00 AirDyne AD2

Conditioning

Seemed like I was getting a high HR alert the entire workout

30:00 AMRAP

1:00 AirDyne AD2
15 Push-ups
250m Ski Erg
40 Double Unders

Good thing I didn’t try to go the 40 minutes I was originally thinking. Much harder than I expected and was really losing it in the last third. Managed to get 8 rounds plus the minute of AD. Total of 220 calories and 3.01 miles on the AD.

I’ve hated the computer on the AD2 since day 1. The display cycles through 5 pieces of data every 6 seconds, so I can never use calories or distance in an AMRAP like this. A few days ago I got an idea for a winter project to try to read in the data and create my own user interface using a Raspberry Pi and tiny LCD screen. Some of the parts will be here today.

Twice as Nice

Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!

Warm-up

Front rock stretch
Lizard stretch
500m Row

Strength – Front Squat

10×45#
5×135#
5×185#
5×205#
5×215#
5×235#

Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.

Conditioning

5:00 AMRAP

5 Push-ups
10 Wall Balls (20#, 10′)
15s Bottom Squat Hold

I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…

5:00 AMRAP

10 cal Row
10 Burpees

Finished 4 rounds plus 2 calories. We had more of a full recovery and then…

4 Rounds

20 Zeus Double Unders
8 Box Jumps (30″)

I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.

Survived a double CrossFit week! haha

Not Even An Hour

Warm-up

Bottom Squat Hold
Shoulder Stretching
Ladder Footwork Drills
5 Power Snatch (45#)
3 Power Snatch (75#)

Getting better at some of the drills. One leg is definitely dominant.

Conditioning

8:00 AMRAP

10 Power Snatch (75#)
10 Bar-facing Burpees

Unbroken every round on the snatches. Getting the hang of my new bar-facing burpee steps better and better each time I do them. Dare I say I’m starting to enjoy them? First round was done in just over a minute, which I knew wasn’t sustainable, but I think is good for me instead of always pacing so much. Good to push the gas more. Finished 5 Rounds plus the 10 snatches.

Skill & Midline

4 Tabata DU
40s Rest
4 Tabata Supermans
40s Rest
4 Tabata DU
40s Rest
4 Tabata Hollow Rocks

Basically just 1 Tabata round off between movements. Never missed a double under and think the Zeus rope is really helping with shoulder fatigue. I got 149 dubs, 44 Supermans, 150 dubs, and 72 hollow rocks.

Overhead Stability / Carry

600m OH Single-arm KB Carry (44#)

Increase in distance, so went lighter. Switched arms about every 100 meters.

We finished in less than an hour today. Will get in a 21 min ROMWOD at some point.

100% Open

Trip to the gym before lunch.

Warm-up

Crossover Symmetry Activation
5:00 Air Dyne – 1.5 miles
5 OHS (45#)
5 OHS (95#)

Open Workout 11.4

10:00 AMRAP

60 Bar-facing Burpees
30 OHS (120/90#)
10 MU

I’ve had this one on my list for quite some time, especially since it was the lone remaining Open workout I hadn’t attempted. Without being able to do muscle-ups for 8+ months, it’s been on hold. Finally got to it today.

I was able to stick with my new BFB technique pretty much the whole time and felt pretty good. Finished them in 4:59, took a breather to put on the belt and then did the overhead squats in sets of 8-8-8-6. They went much better than I expected. Could have pushed for 3 sets, maybe 11-10-9. Finished the squats at 7:59. I planned to try going 3-3-2-2 on the rings, but had to go 3-2-2-2-1 instead. Had enough time left to get in 1 burpee.

Achievement unlocked… 💯% CrossFit Open Workouts!!

Midline / Skill / Conditioning

“Annie Up”

50-40-30-20-10 Zeus DU
25-20-15-10-5 GHD Sit-ups

I kept playing around with different rep schemes when planning my workouts for the week, mainly focused on getting in a bunch of GHD volume. At the last minute I decided on this upgrade to an already upgraded “Annie” I’ve done a couple of times with a regular rope. My best time had been 6:04 just over a year ago when I did it last. It’s a lot different with the Zeus rope and I have to admit I didn’t put the pedal to the floor today on this.

I did start off with a PR unbroken set of 35 Zeus dubs and then 15 to finish the 50. In the round of 40 I went 13-15-12 and then the 30-20-10 were each done unbroken. I never stopped when I was on the GHD but wasn’t going very fast either. Ended up taking 7:44.

Now I think I’ll hit the golf course (rode a quick 9 holes before leagues) and do a 23 minute ROMWOD tonight.