Double Under – Page 25 – Nick Momrik's Fitness Logs

Annie Are You OK

Legs felt a little weird this morning getting out of bed. Maybe a result of smashing my knees yesterday. Out in the garage just after 7:30 and warmed up with 3:00 Air Dyne (1.38km).

Coffee Squats

Pause Front Squats (5s in the hole)

10×45#
5×135#
5×185#
2×225#
2×245#
2×265#
2×275#

I don’t have anything insightful to say, though do I ever? Was hard breathing in the hole on that last rep so started to lose position coming up.

Lunge University

200 Weighted Walking Lunges (40# vest)

An extra 20# came yesterday for my weight vest, so had to try it out today. Damn that thing is heavy now. Took me 9:47.

I had an appointment at the chiropractor before hitting the gym tonight. Only going once a month now since my back has been doing well. When I got to the gym I did Crossover Symmetry Activation and then jumped into one of my favorite girls since I haven’t done her yet this year.

Conditioning

“Annie”
50-40-30-20-10

DU
Sit-ups

I knew I was doing well when I felt good at the end of the 50 sit-ups. Didn’t miss any dubs and finished in 5:59, for a 29 second PR! Did anchored sit-ups with some DBs over my feet.

No B.S. Bench Press

10×45#
5×135#
5×185#
3×205#
5x3x225#

Felt strong.

Tall Cleans

5×45#
2x5x95#
2x5x115#
2x3x135#
2x3x155#
3×165#
2×175#
2×185#
2×195#
2x2x205#

Workin’ on that speed under. Rough on those last 3 sets. I didn’t realize how many sets I was doing at the time.

Push Press

3×135#
3×146#
3×157#
3×168#
3×179#
3×190#
3×201#
3×212# (PR)

I missed out on PP triples that CFi did Monday so they fit in well today, especially since I did sets of 5s a week ago. I had 45# plates on and then just kept making 5 kilogram jumps. Felt a little fatigue from the bench press, but I’m liking overloading the upper body with two pressing movements on Wednesday. Need to start putting some work into my jerk though. Gotta keep those shoulders working well, so did Crossover Symmetry Plyometric.

Keep it Solid

Thursday is not my favorite morning of the week. At least not until squats are over because it’s Super Squats day. Warmed up with 5:00 Air Dyne (2.28 km).

Coffee Squats

Back Squat

20×45#
10×135#
5×185#
5×225#
20×245#

Went up 20# from last week. My drive up and back positioning felt really good. I’m the most excited about being about to keep that solid back through all of the reps. 25 days in the books.

Over to CFi for the 9am.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
10 Air Squats
2x 15/15 Band Side Steps
15 Toe Touches (last 7 reach up too)

Strength

Romanian Deadlift

8×45#
4×135#
4×205#
4×255#
4×285#
4×305#

I felt something pull on the left side of my middle back on the first rep with 305#. WTF! Tightened up and was able to do the other 3 reps. Better just be a little muscle tweak or I’ll be so pissed at myself. I’ve been working so hard to be smart with all of the squats and it couldn’t be going any better. If a stupid RDL messes me up…grrrr.

Conditioning

Run 1 Mile

Nice and easy. Did it in 9:13. When did I get so bad at running?

10-9-8-7-6-5-4-3-2-1 Burpees
10-9-8-7-6-5-4-3-2-1 Air Squats
30 DU

Steady pace. Had 2 misses on dubs, after 7s and after 3s. Finished in 9:10. Did Crossover Symmetry Iron Scap and got out of there.

Two Wheel Super

Tired this morning. Probably because I knew what was coming. Thursday is not my favorite morning. Warmed up with 3:00 Air Dyne (1.48km).

Coffee Squats

Back Squat

20×45#
10×135#
5×165#
5×195#
20×225#

Wore the belt. Wasn’t as bad as I was expecting, but it’s always a fight no matter what is on the bar. I thought I was taking a video, but evidently I set the GoPro for pictures instead of video so didn’t get anything. Did all the work in about 20 minutes this morning since I got a late start.

I was regretting those Super Squats after Kevin posted the CrossFit Intuition WOD.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
10 Air Squats
Hamstring Stretching

Strength

Deadlift

10×45# (slow reps)
5×155#
5×245#
4x5x295#
AMRAP 295# (15)

Nice back bump and started to feel a burn in my hamstrings with that max rep set.

Skill

Everyone else rushed through the strength work, so I only did 2 sets of dubs, getting 95 and 43.

Conditioning

“Cindy”
20:00 AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Yeah…was not looking forward to all the squats after super squatting this morning. I haven’t done a full Cindy in 2.5 years. Had a nice steady pace, making sure not to go out too hot and red line in the first 5 minutes. Push-ups were solid until the last 4-5 rounds when I had to pause once in each set. The air squats actually felt pretty good, but did start to burn pretty bad at the end. I set a PR by almost 2 full rounds and I’m 20+ pounds heavier now. Got through 22 rounds plus 5 pull-ups. Should have dropped for a few push-ups but I had enough.

Walked 200m and then did Crossover Symmetry Plyometric.

Lunge Sandwich

Squat day 17. Here we go. Warmed up with 100 walking lunges that took 3:58.

Coffee Squats

Front Squats

10×45#
5×135#
5×185#
6:00 EMOM
- 2x5x225#
- 2x3x255#
- 2x2x275#

That was a good one. Originally I was going to use 285# for the doubles at the end but the triples were feeling rough with 255 and I wanted to be able to keep good positioning.

Strapped on the 20# weight vest and did 200 more walking lunges at a relaxed pace. Took me 9:14 but still got me sweating.

Wednesday night, so off to CFi in the evening. Warmed up with Crossover Symmetry Activation and then did this little number…

3 Rounds NFT

75 DU
10 Reverse Hypers (260#)
5 Back Extensions (15#, 51X3 tempo)

Did the first two rounds of dubs unbroken and then got 49 in the last round. Those tempo back extensions create such a pump in my low back.

No B.S. Bench Press

Starting a second cycle of the program. Alex and Bryan are joining us this time around.

10×45#
5×135#
5×185#
5x5x205#
AMRAP 205# (12)

Starting up 10# over the base number from the previous cycle. It the AMRAP that’s 2 reps more than I got with the 195# last cycle. Excited to see how the extra accessory work I’m adding on Sundays helps out.

Weightlifting

Snatch Balance

5x20kg
2x3x40kg
2x3x50kg

Bringing the weight back down doesn’t feel very good on my shoulders so probably won’t be doing that for snatch work again anytime soon.

Clean Pull + Clean + Push Jerk + Split Jerk

60kg
70kg
80kg
90kg
3×1 100kg

The push jerk was an interesting twist in this complex and so was bringing it back down to the rack for the split jerk. No misses.

Finished up with Crossover Symmetry Iron Scap.

How Much Ya Bench?

Okay, this morning I can feel a little fatigue in my shoulders from that shoulder press work I did Monday night. Crawled out of bed by 7am today. Might as well get in those squats early. Warmed up with a quick 3:00 on the Air Dyne (1.47km).

Coffee Squats

Pause Front Squats (3s in the hole)

10×45#
5×135#
5×155#
5×175#
5×185#
5×195#
5×205#

Those last two sets sucked! I couldn’t hold a breath in the hole after the first two reps. Wore a belt for the last 3 sets to help keep tight. That’s the 10 day of squatting. Didn’t feel the quad at all in this session, but I did feel something odd on the inside of my right knee as I descended on some of the reps. Did 15 minutes of stretching after I was done.

Got to CFi at about 6pm. Did Crossover Symmetry Activation and then a little warm-up workout.

2 Rounds

500m Row
50 DU

Got a new coated cable for my RPM rope so replaced the frayed bare wire one before heading to the gym. Wanted to try it out so came up with this. I didn’t attack the rower at all; just under a 2:00/500m pace I think. Finished in 5:29. Was a little worried the coated cable would be too slow for me but it felt pretty good. Had one miss in each set and it was after 48 in the second round.

No B.S. Bench Press

Test Day!

10×45#
8×115#
5×155#
3×185#
1×215#
1×240#
1×260# (PR)
1×265# (PR)
F @ 270#

Damn, I thought I had that last one. Got it pretty far up and thought for sure I was going to fight through it before stalling out. That’s a 15# PR though, probably 10 of which can be directly attributed to the 9 week program. My estimated max was 255# from a set not too long before we started. New cycle starts next week. 🙂

Weightlifting Wednesday

The plan is to make 7pm class on hump day all about weightlifting. Should be fun.

5 Hang Muscle Snatch (45#)
5 Snatch Press (45#)
5 OHS (45#)
2 Snatch High Pulls, 1 Snatch
- 3 sets @ 75#
- 3 sets @ 95#
- 2 sets @ 115#
Snatch
- 2×135#
- 2×145#
- 2×155#
- 1×165#
- 1×175#
- 3x1x185#

I missed one at 145# before hitting it a second time. Catches were kind of shaky with some of the heavier weights, but the final one was locked in the best of them all. I think the Crossover Symmetry has really helped with my shoulder stability because I was able to manipulate the weight overhead for some good saves.

Sprint

Felt like a quick row so went for 500m. Was killing it and then hit a wall with under 200m to go. Was able to hold on for a 0.3 second PR – 1:24.8!
500m-row

The last two times I’d done 500 meter time trial it’s been an afterthought on the way out of the gym after a long session. Maybe I should try it fresh some time. 🙂

Coffee and Squats

Legs are still sore as fuck. Won’t stop me from squatting though. So happy to be under a bar again! Quad seems to be fine with it so far. Out in the garage shortly after waking up.

Jumped on the Air Dyne (AD2) for 5:00 and went 2.25 kilometers.

Back Squats

20×45#
8×135#
8×145#
8×165#
8×185#
8×195#
8×205#

Oh my, those first couple of reps felt terrible with the empty bar. Everything loosened up by the end of the 20 though. Put a focus on driving through with the hips today. I took a 2 minute rest between sets. Did a round of back stretches after finishing up. I’m enjoying these morning squats to get the day going.

Had a chiropractor appointment and then went to the 5:30 class.

Warm-up

Crossover Symmetry Activation
3×15 Reverse Hypers (210#)
Bottom Squat Holds
Jump Rope & DU practice
Banded Walks (red band, monster, side shuffle)

A strand of the cable came loose on my RPM rope again. 😦 Guess I’ll have to switch to their coated cables. So I had to use my backup Rx rope.

Conditioning

25-20-15-10-5

DU (unbroken)
Sit-ups

Holy shit did I screw up a lot. I missed 3 times trying to get the 5! Took me 3:41. Terrible.

15:00 AMRAP
2-4-6-8…

Deadlift (75#)
OHS (75#)
Burpee

Kept it light and just used the one bar. It was enough. Got through the round of 16 plus 18 deadlifts and 11 overhead squats. I broke up the 14 OHS 8-6 and the 16 as 9-7. Everything else unbroken.

No B.S. Bench

10×45#
5×135#
2×185#
2×205#
2×225#
2×235#
2×240#
2×245# (PR)
2×250# (PR)

Last week before testing a max. With doubles and heavier weight it was perfect to get an idea going into next week. That 250# is my previous max and I didn’t struggle hitting it for a double. BOOM!

Knocked out Crossover Symmetry Iron Scap before heading home and will hit some stretches tonight. I may start doing some other stuff on the days I stretch twice to mix it up.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

Crossover Symmetry Activation
5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

45s Hollow Hold
10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

10 V-ups
15 Band Pulls (quick, red)
20 Plyo Lunges
25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Still Sore

Yep, still feeling 15.5 in my quads. Woke up with a headache and runny nose, but taking a 24-hour allergy pill seems to have calmed things down. Out in the garage just before noon. Did Crossover Symmetry Activation and then jumped right in.

25-20-15-10-5 GHD Sit-ups
100-80-60-40-20 DU

I grabbed one of the Rx Jump Ropes I have in the garage and had a hard time finding a rhythm in that set of 100. Missed a ton. Was better on 80, then did 55 of 60, 40, and 20 unbroken. Thought I’d die more in the GHD, but felt pretty good, even reaching back to touch the ground with both hands each rep. Total time was 8:49.

3 Sets

3:00 Plank
3:00 Air Dyne (AD2) @ ~75rpm

I went hands, elbows, and hands for the planks and wanted to die on the 2nd and 3rd ones, but just kept breathing and made it through. I took a bit of rest between movements. Went 1.81, 1.8, and 1.84km on the Air Dyne.

Did Crossover Symmetry Plyometrics and then headed in the house to do a series of back stretches. I’ll try to get another round of stretching in tonight.

Kind of cool in the garage since we got snow overnight (Seriously! It’s fucking April tomorrow!), but didn’t turn the heat on. Got a sweat going on during the planks.

One Open WOD Left

My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.

Warm-up

CSA
Bottom Squat Hold
Dead Hang
Arm Circles
2 Rounds
- 4 Push-ups
- 10 Air Squats

The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.

Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.

3 Rounds

15 Reverse Hypers (210#)
30s Hollow Hold
30s Rest
30s Hollow Hold

Conditioning

3 Rounds

1:00 Row (cal)
1:00 DU
1:00 Sumo Deadlift High Pull (70# KB)
1:00 Ball Slams (20#)
1:00 Rest

I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today.

Bench Press

10×45#
5×135#
3×165#
3×195#
3×210#
3x3x225#

That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!

Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.

Retest After 2 Years

I am feeling those wall balls from 15.3 in my hamstrings and ass! Good turnout today even with several people away and some running St. Patrick’s Day races in Bay City.

Warm-up

1,000m Row
Bottom Squat Hold
Shoulder Stretching
Cleans
- 3×95#
- 3×135#
- 3×165#
- 3×185#

Conditioning

7 Rounds

3 Cleans (205#)
21 Unbroken DU

Did this one 2 years ago at CrossFit Full Strength and it took me 9:14. Today it only took 5:24 and I had a miss on 2 sets of dubs! Did all singles on the bar, but never really took a rest.

5:00 AMRAP
2-4-6-8…

Hang Power Snatch (95#)
Box Jumps (24″)

Got nasty pretty quick! I finished the 10s and then 12 snatches.

Gymnastics

10 Sets

3 Strict C2B Pull-ups
3 Strict Pause Ring Dips (5s)

Really focused on keeping a tight hollow position in both movements. Wanted to be explosive with my pull-up. Got tough with the longer pause on the dips.

Midline

MAX Weighted Plank (45#)
~2:00 Rest

I went 2:15, 1:30, and 1:25.