Double Under – Page 33 – Nick Momrik's Fitness Logs

60 Day Lifting Challenge – Week 8 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Is this program over yet? So ready to be done and get back to CrossFit.

Out in the garage by myself a bit after 12 today. I’m scaling back the day 4 and 5 so that I can go for a clean and jerk PR on Monday, then snatch on Thursday.

Warm-up

Crossover Symmetry Activation

Muscle Snatch

3x3x95#

Snatch

2×100#
2×120#
2×140#
1×150#
5x1x160#

Failed at 150# so jumped right back on and got it. I can’t remember the last time I failed with 150#! Failed at the first 160#, but made the next 4. I was trying to think about some tips the coach Drew gave me after I posted my snatch PR attempt video from the other day. Wrong time in the program to be making changes. Will stick with what I got for the next week.

Clean & Jerk

2×135#
2×155#
2×185#
3x1x205#

Wasn’t feeling very fresh, so decided to cut these short.

Back Squat

4×205#
4×245#
3x4x265#

Lightened these up, but switched to 4s instead of doubles. All we’ve done in the entire program is doubles, which I don’t understand. My squat has not improved in 8 weeks and probably even has gone done. Lame!

Skill/Conditioning

10:00 EMOM

30 DU (Unbroken, but only 1 attempt for an unbroken set. If miss, still get 30 total)

*5 Burpee penalty for each round not done unbroken, to be finished after the 10 minutes are over.

I missed in rounds 7, 9, and 10. Did the 15 burpees in 33 seconds.

60 Day Lifting Challenge – Week 7 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Woke up feeling really beat up. Could it have been simple from moving the heavier day 5 up? Lifted solo just after 11. I work Nano 3.0s for the entire session today since the lifts were not squat variants. Could really tell the difference in setup positioning.

Warm-up

Crossover Symmetry Activation
3 Sets of MAX Unbroken DU
10×45# Shoulder Press

Went 62, 50, and 73 on the double unders.

Split Press

2×95#
2×105#
2×115#
2×125#
2x2x130#
2×135#
2×140#

Power Snatch from Below Knee

2×100#
2×120#
2×140#
4x1x150#

Power Clean from Below Knee

2×135#
2×155#
2×180#
4x1x190#

Lifts felt good today even though I wasn’t feeling so great this morning.

Snatch Deadlift

6x2x185

Hooked gripped them all for once. Hard on my thumbs!

Skill

Three more sets of MAX unbroken DU. I went 82, 75, and 67 this time. Really happy with those 6 sets today. All sets at least of at least 50 and no stupid early trip ups. Had some really nice saves too, wanting to hit at least 50 every time.

Skill/Conditioning

5 Rounds

10 Pistols
20s Handstand Hold
10 T2B
90s Rest

I counted slow up to 21 during my handstand holds since I couldn’t see the clock. Timed out my counting while typing this up and it should have been pretty damn close to 20 seconds. My rounds were 1:08, 1:05, 1:03, 1:03, and 1:01 with everything unbroken. Really liked that one!

2014-01-18-wod

Ended with Crossover Symmetry Iron Scap.

I wonder what they have in store for us in week 8. Tomorrow will be day 49, so not much time left.

60 Day Lifting Challenge – Week 6 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted with Alex at 4:30 again. Feel pretty good today after the first 90% day based on new PRs yesterday.

Warm-up

Band stretching
45# Snatch Position Work

Muscle Snatch

2×75#
2×85#
2×95#
2x2x105#

Power Snatch Below the Knee

2×105#
2×120#
2×140#
1×150#
5x1x160#

Power Clean Below the Knee

2×135#
2×155#
2×180#
1×190#
5x1x205#

GHR

2x5x15#
3x5x25#

Conditioning

10:00 EMOM

Odds: 15s Air Dyne (AD2)
Evens: 30 DU

60 Day Lifting Challenge – Week 5 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifting on short rest so I can head out of town for New Year’s Eve. Out in the garage alone again at about 10am. I’m really missing the community aspect of CrossFit lately, but going to stick with this challenge, especially if it works out adding in some of my own conditioning work to the program.

I created a page for all of the details of my garage gym. Let me know if you have any questions by leaving a comment there or using the contact page.

Warm-up

4 Rounds NFT

3 Strict Pull-ups
20s Handstand Hold

Muscle Clean

2×105#
2×115#
2×125#
2x2x135#

Snatch

2×100#
2×120#
2×140#
1×150#
5x1x160#

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
5x1x205#

Even the jerks felt pretty good today! I’ve started using a timer for my rest between sets to try to speed things up. Was doing 60-90 seconds between snatch sets and 90-120 seconds between C&J sets. Got a nice sweat on by doing that and it should help out my conditioning too.

Clean Deadlift

5x3x235#

I’m going to rest tomorrow, so today is WOD 1 from the program.

Skill/Strength

12:00 EMOM

Odds – 10 Pistols
Evens – 20s Hollow Rock Hold

Took the first round to find my balance with the pistols and I also realized if I hold my leg to the outside instead of straight out it’s better for balance. Was getting the 10 done in 18-20 seconds. Getting better at the hollow rock stuff because it wasn’t too bad with these.

Conditioning

10:00 EMOM

3 Bar MU / 5 C2B Pull-ups / 7 Pull-ups
DU for remainder of each minute

I thought about doing C2B pull-ups, but just did 50 of them a few days ago. I need work to translate into bar muscle-ups, so I tried to do really high hip to bar pull-ups with a big hip pop and strong pull. I did 3 of those each round. I got at least a streak of 20 unbroken DU each minute, with streaks of 25 most minutes. Probably averaged about 35 total DU per round. This workout wasn’t complicated but it really got the heart racing and lungs burning.

I could definitely feel that I was on short rest from the workout about 13 hours ago. Might play some hoops today with my buddy

60 Day Lifting Challenge – Week 4 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Work continues on the garage gym. I put a Phillips screwdriver bit through my thumb today and made a nice canyon. Won’t be hook gripping anytime soon, so it’s good this last week was max week. All that’s left to do is hang up the dry erase board and some poster type things and then clean the garage because the dust from cutting is everywhere.

A lot of stuff to get done in the programming today so I split it up into two sessions. First session started out in the garage by myself before 2 and was done just after 3.

Warm-up

5:00 DU Practice
45# Clean Positions

Muscle Clean

3×105#
2x3x115#
2x3x125#

Snatch

2×95#
2×115#
2×135#
1×145#
1×150#
1×160#
3x1x170#

I made the first 170# with a save in the hole, but couldn’t pull out the last two. Shoulder area is pretty beat from building ladder storage last night. Hours of work overhead!

Clean

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
3x1x225#

Felt pretty good considering I couldn’t hook grip. The programming had clean & jerks, but since I screwed up yesterday and with beat shoulders I made an executive decision to just go with cleans today.

Gymnastics

10:00 EMOM

5 C2B Pull-ups

Did them on the rack and it wasn’t too bad. Had to adjust my kip so that I wouldn’t hit the ground with my feet. Did all rounds unbroken though. Still need to figure out butterfly chest to bar pull-ups before the Open.

Back out in the garage at 6pm for part 2.

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Back Squat

20×45#
2×205#
2×240#
2×270#
2×290#
2x2x305#

5 Rounds

5 Reverse Hypers (green band on GHD)
5 GHD Sit-ups

Had to improvise since I don’t have a Reverse Hyper machine (I might make a ghetto one to fit on the rack). They were kind of cool with the band. You could hold a bit at the top and squeeze more.

Conditioning

3 Rounds

1:00 Air Dyne (AD2)
10 HR Push-ups
5/5 One-arm KBS (not alternating, 53# KB)
90s Rest

The AD wrecked me to the point where I couldn’t breathe enough to knock out the push-ups. Had to take a breathing break at 5 or 6 reps and they were slow reps. My rounds were 1:54, 2:08, 1:55. I went all out on the first round of AD, which killed me. Quads were burning early in the 2nd and 3rd round. It was programmed to be 250m rows, but all I have is an AD. 1:00 is longer than 250m rows would take, but I could use the extra work. Found out from this that my conditioning isn’t the greatest, so might have to mess around with adding some more here and there over the second half of the program.

Week 4 is done! Added 15# to my total so far, with a lot of room for improvement in the C&J.

60 Day Lifting Challenge – Week 2 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Hit up the garage gym around noon.

Warm-up

5:00 Jump Rope and DU
45# Snatch Positions

First try using my new 9’4″ Rx Jump Rope (1″ shorter than I’ve been using since this summer) and I nailed 100 unbroken DU! Finally hit the century mark! 🙂 Reeled off a set of 73 the next try.

Muscle Snatch

2×75#
2x2x85#
3x2x95#
2×105#

Muscle Clean

3×105#
2x3x125#
3x3x135#

Power Snatch from above the knee (Demo Video)

2×95#
2×115#
2×135#
1×145#
1×155#

These felt really good! I’ve never tried 155# from a hang position before and it was easy. I think I might have done 145# from blocks with the bar starting at the knees, but not a power snatch.

Power Clean from above the knee (Demo Video)

2×125#
2×150#
2×175#
1×190#
1×205#

Not as good as the snatches, at least in terms of feel.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Grinder in those last two sets. Doesn’t look as bad on video as it felt when doing the reps.

GHR

4x with only bodyweight
2×4 holding 5# plate
4x holding 10# plate
4x holding 15# plate

Either I finally figured out how to do GHRs or my hamstrings have gotten significantly stronger in the last two weeks from all of the lifting. I could barely do 5 reps without holding any weight before.

Took a quick shower and headed over to Survival Fitness for open gym.

Conditioning

Warmed up on bench press with:

10×45#
5×95#
3×135#

Then jumped into this workout:

10-9-8-7-6-5-4-3-2-1 Bench Press (165#)
4 C2B Pull-ups

Going unbroken for the set of 10 was a mistake. I think I went 5-4, 3-3-2, 4-3, 3-3, 3-2, 2-2, 3, 2, and 1 on the rest of the bench press sets. Managed to do all sets of C2B unbroken which was the goal. Would have been doubtful to do had I chosen 5 reps instead of 4. Took me 10:47 to finish because of so many breaks in the bench press. This wasn’t part of the 60 Day Challenge programming, but since there no jerks today, I was feeling good, and tomorrow is a rest day I added in the extra work.

12 Rounds

20s Row for calories
10s Active rest (keep the flywheel moving)

As you can see below I screwed up on the 4th work interval, so made so to go for 13 total intervals. Didn’t feel like I pushed hard enough, but that was a solid 3 hours of work.

The program called for “Establish Max Height Box Jump” but I have a mental block that prevents me from making an attempt once I get to a certain height. So I tested my vertical jump instead. On concrete, with no step it was 24″ and taking a step into it with one foot I could get 26″. I wish I could remember what it was back in high school.

Week 2 is in the books, so that’s about 25% done with the challenge. Can’t wait to see what the programming for week 3 looks like.

60 Day Lifting Challenge – Week 1 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.

Warm-up

2:00 Air Dyne
5:00 Handstand Practice

I tried to do some free-standing handstands, which was not happening, so I did some handstand holds with my back towards the wall. After watching it on video, the attempts were pretty pathetic.

Power Snatch to Mats (Demo Video)

2×45#
2×75#
2×95#
4x2x115#

I cut up some luan and duct taped the edges. Worked pretty well. I have never had a problem moving my feet out, so I don’t think this drill really does much for me except give me more practice with the lifts.

Power Clean to Mats (Demo Video)

2×115#
2×135#
2×155#
4x2x175#

Cleans

2×125#
2×150#
2×175#
1×190#
5x1x200#

Clean Deadlifts (Demo Video)

5x3x230#

They are programming 2 optional CrossFit pieces per week, on the day before you take a rest day. That’s what the handstand work was for in the warm-up. I had some stuff to get done for work, so I rested and went to Survival Fitness at 8pm for open gym. Brent did the workout with me.

Conditioning

100 DU Buy-in
10 Rounds
- 200m Row
- 1:1 Rest
100 DU Cash-out

Cranked off 74 DU to start. I kind of ran into the wall in the middle rounds and couldn’t breathe. An hour after finishing I realized I was probably trying to keep it too close to my :30/:30 row pace, especially after the 100 DU buy-in. Didn’t think I could lose my conditioning that fast in just a week! I’m not sure how it calculated some of my rest periods as 45 seconds because they definitely were not that.

Earlier today I was questioning the need for a rest day tomorrow, but now I’m glad to have it. 🙂

After a 2 Month Hiatus

My legs are sore from the 2 days in a row of front squats and my low back is real spicy from a combination of things yesterday. Brent convinced me to do the 10am class today with him. I haven’t been to a class at Survival Fitness in 2 months!

Warm-up

10 Rounds of Tabata Choice

Partner WOD

1 person working at a time

100 C&J (115#)
100 DU
100 Back Squats (115#)
100 Burpees
100 Hang Power Cleans (115#)
200 Bulgarian Split Squats (100 each leg)

Record time, rest 5:00, and continue to bonus rounds.

1:00 MAX HSPU
1:00 MAX Deadlifts (115#)

Rest 1:00

1:00 MAX C2B Pull-ups
1:00 MAX Bench Dips

For each rep completed in the bonus rounds, subtract a second from the recorded time.

We finished the 100s in 33:18. I did 18 HSPU, Brent did 46 deadlifts, I did 19 C2B, and Brent did 51 dips, so our score time would be 31:04. I like these partner workouts with the rest because it turns them into intervals and you push hard for each other. My wind held up pretty good, so my training must be working at keeping my conditioning at an acceptable level.

Steaming

Went out to the garage around noon to blow off some steam. The windows actually got steamy in there too after having the gas heater on for about a half hour. I had to turn it off it was getting so warm. Not bad considering it’s 36 degrees (feels like 27) outside.

Warm-up

Did about 200 DU in various sets.

OLY

3 Position Halting Snatch Deadlifts

2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#

Snatches

3 @ 95#
3 @ 115#
3 @ 135#
2 @ 155#
1 @ 165#
1 @ 175#
F @ 185#
1 @ 185#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#

I’ll get it eventually!

Pause Front Squats

* 2 second pause in the hole

3 @ 135#
3 @ 165#
2 @ 185#
2 @ 205#
2 @ 215# (might have done this set twice)
2 @ 225#
1 @ 235#
1 @ 245#
1 @ 255#
1 @ 265#
1 @ 275#
F @ 285#

Haven’t done a squat pause since this past winter in Phoenix. Felt pretty good, even after front squatting yesterday.

OH Mobility

I’ve wanted to start playing with some things to improve my OH position. As evidenced by my snatch attempts I’m having a hard time receiving the bar in a stable position.

5 @ 45# Bar w/ hand completely on knurling of the Operator bar
2 x 5 @ 45# Bar w/ 2 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ 3 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ hand completely on smooth part of the Operator bar

Haha, I fell over at my first attempt with 2 fingers on the smooth part of the bar.

Could feel the bar coming forward in pretty much every rep when I descended into the squats, but fought to keep it back. These are going to be a big help I think.

Decided to go in to open gym at 5:15pm since I told a few people I’d be there.

Did a few clean position drills with Alex as a warm-up since I didn’t really know what I wanted to do. I’ve been talking about doing deadlifts for the last couple of weeks since I haven’t done any heavy ones since my 515# pull.

Deadlifts

5 @ 135#
5 @ 225#
5 @ 315#
5 @ 385#
5 @ 435#
EMOM 5:00 – 3 @ 365#

Back was already a little fried from the garage session, but felt pretty good about the work.

Conditioning

2,000m Row

I did a 7:23 in May, so was aiming to keep a sub 1:50/500m pace. Set a new PR by 10 seconds with a 7:13! I was doing a shit ton more conditioning back in the summer too. I think the extra leg strength and power was a big help because I highly doubt my lungs are better now.

The date on the rower is obviously wrong. 🙂 Felt good coming out of the gate, but started falling off the pace. I actually think I was having more of a power problem them I was breathing in that 3rd 500m. Should have tried to push harder in the last 200m instead of just the last 100m.

I grabbed a couple of KB just to try double-arm OHS. Did 10#, 15#, and 20#. Wasn’t too bad, but could still feel the arms floating forward. I wouldn’t be able to hold a heavier weight in place at the bottom of the squat. Work in progress…

Bomb Squad Not Necessary

Had no explosiveness at all today. Felt really slow.

Was in at 10am with Matt.

Warm-up

2:00 Air Dyne
DU for sets of 59 and 30 (w/ untied shoes)

Snatch

75# Positions
95# Positions
3 @ 115#
3 @ 135#
2 @ 155#
F-1 @ 165#
1 @ 165#
1 @ 170#
1 @ 170#
1 @ 160# (left side had 5# more than the right!)
F @ 165#
F-1 @ 145#
1 @ 150#
1 @ 155#

As you can see I was all over the place today. Felt slow and weak. Here are the two lifts at 170#…

Push Press

5 @ 95#
5 @ 135#
5 @ 155#
5 @ 175#
5 @ 190#

Fun!

Matt and I played two games of Rowling. The first game doing 100m for each frame and then 200m per frame in the second game. We really caught the hang of it in the 2nd game and were getting all 0s and 1s after the first few frames. So we each rowed over 3000m and got in a little recovery conditioning.