Double Under – Page 35 – Nick Momrik's Fitness Logs

Grace-Off

Last day of our group’s golf tournament this morning, so I walked 18 holes. With the humidity lately this has been fatiguing me more than expected. Went in around 7:30 for open gym.

Warm-up

3-4:00 of DU practice

I reeled off a nice streak of 71 right off the bat and then got a bunch in the 30s. I need to get better at being able to do long streaks when I lose some breath and I want to hit that 100 so bad!

Strength

5/3/1 Shoulder Press – Cycle 2 Week 3

5 @ 60# (40% of Training Max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
3 @ 115# (75%)
3 @ 130# (85%)
1+ @ 145# (95%)

I went for it and couldn’t even get one rep. Wow. Took a minute to regroup but was only able to get 2 reps. What the fuck is going on with some of my lifts? Last week I did 6 @ 140# and now this bullshit? Puts my estimated max at 154.5#, well below my 165# PR.

Snatch Press

10 @ 45#
10 @ 75#
10 @ 85#

WOD

Warmed up clean and jerks with 45# x 3, 95# x 3, 115# x 3, and 135# for one.

“Grace”

30 C&J (135#)

I’ve been wanting to Rx this bitch for a long time. Brent came in to throwdown with me. My last “Grace” attempt was 125# back in November, which I did in 4:16. Only took me 3:03 today and I probably lost 10-15 seconds with the damn collars. Somewhere between 15 and 20 I was wondering why it was so hard to get my right arm up. I finally looked at the bar and the 45# bumper was nearly off the bar. Ugh!

Felt pretty good though, I stupidly dropped the bar after 3 reps because something just didn’t feel right and then I started doing singles after 9. I wasn’t resting between reps though, I was actually catching the bar on the bounce and resetting right away. Hanging on and controlling to the ground was just taking too much energy out of me and I knew I couldn’t sustain it. I was predicting a time around 3:00 the other day talking to Matt, so I’m pretty happy with that.

Finisher

3 Rounds NFT

5 Strict Deficit HSPU (15# Bumpers)
5 Strict Chin-ups
1:00 Air Dyne

The HSPU were a struggle to complete, but not surprising seeing how my shoulder press sucked today.

Friday Night Throwdown

Got another solid 9 hours of sleep last night. In at 10am.

Warm-up

300m Run
PVC Pass-thrus

Olympic Lifting

7:00 45# Snatch Position Drills
2:00 Rest
E20S 2:00 95# Snatch
3:00 Rest
E30S 3:00 125# Snatch
3:00 Rest
EMOM 7:00 155# Snatch

I missed the first rep at 155# simply because my head wasn’t in it and I wasn’t ready for it yet. It’s only 10# under my max snatch so it was a little intimidating to go at for the first time getting my hip into it. After that it felt solid though so I kept going longer than the planned 4 minutes. I’ve definitely never done 6 snatches of 155# in a day before. 165# next week and then on to the PR zone!

WOD

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DU

I finally finished this fucker today! 13:35 with only a handful of misses. I had a miss at 49 on my set of 50, which sucked. I felt like I figured out a more relaxed and paced tempo on my DU today because having to go unbroken really forces you to concentrate on not missing.

We took it easy in the morning because we went over to 989 CrossFit in Midland for their first Friday Night Throwdown at 7pm. We had no idea what the workout would be until we got there. After it was announced, I wanted to head home.

3 Rounds

800m Run
40 Pull-ups
60 HR Push-ups

OMG FML! I am horrible at big sets of push-ups. I was the last guy to finish and Matt and Kevin were the guys in front of me, so we took the last 3 places for men. Michelle won the women and beat all of us. My time was 31:44. I’m just happy to have finished. It was good because I’d never program something like that.

friday-night-throwdown-1

Night WODs

Was planning to have a rest day, but that’ll be Wednesday instead. Went to open gym at 8pm.

Warm-up

450m Run

WOD

50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees

This was a fun little one. I estimated it would take about five minutes, which was right on the money. I had a DU miss in the round of 50 and one in the 40, finishing at 5:02.

30-20-10

Shoulder to OH (95#, 115#, 135# – increase weight each round as reps decrease)
Over the Box Jumps

My estimate was way off on this one. I figured it would be close to 10 minutes and I finished in 7:37. Felt pretty solid with push presses for 95# and then push jerks for 115# and 135#. Just kept moving on the box jumps and then pushed the pace on the last 10.

Strength

I did 3 sets (15-10-10) of OH Shrugs with 30# DBs. Trying to strengthen the opposite muscles worked in the bench press.

Pack It In

Upper legs are really sore from yesterday. I did a heavy sled drag at night that I’ve updated yesterday’s post with, but Louie Simmons says they don’t make you sore, so I guess it has to be from the squats and snatches I did. It was over a week since my last squatting session so maybe it was all from squats. Went in at 10am this morning and trained with Kevin. We really packed everything in and finished in well under 90 minutes.

Warm-up

5:00 Air Dyne

Strength

5/3/1 Shoulder Press (Cycle 2 Week 1)

5 @ 60# (40% of training max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
5 @ 100# (65%)
5 @ 115# (75%)
5+ @ 130# (85%)

Felt good today and I was able to get 10 reps for an estimated max of 173#. I was only able to get 8 @ 125# in the first cycle, so that’s a big step up.

3 Sets

20 Pullovers (45# DB)
10/10 Side Bends (62# KB)

WOD #1

10:00 EMOM

10 Burpees

Did the first round in 20 seconds and got a little slower each round until about round 5 and then was able to keep pace at 25 seconds per round. We definitely don’t do enough burpees. They are great for conditioning and this is a fun little interval workout.

WOD #2

100 DU
50 T2B
30 HSPU
30 Over the Box Jumps (24″)
50 Sit-ups
100 DU

My hips held me back after 37 reps on the T2B, having to go to sets of 3s and 2s or I would start failing to get my feet up to the bar. I hit the wall on HSPU even though I never did a set of more than 4. Had to do singles for the last 4 reps, which was super slow. Box jumps and sit-ups were unbroken. Double unders weren’t my greatest today. Took me 18:10 to finish.

Really solid training session.

A Big Retest

My low back isn’t feeling the greatest from yesterday’s deadlift session. Otherwise feeling good though. In at 10am.

Warm-up

5:00 Air Dyne
PVC Pass-thrus

Strength

5/3/1 Bench Press – Cycle 1 Week 3

5 @ 85# (40% of Training Max – warm)
5 @ 105# (50% – warm)
3 @ 135# (60% – warm)
5 @ 160# (75%)
3 @ 180# (85%)
1+ @ 200# (95%)

I used the Reactive Slingshot again for the working sets. I got 8 reps on the last set, but had a little issue with my right arm flaring out again. Gives me an estimated max of 253#, down from the 271.5# last lift.

Pullovers

3 x 15 with 60# DB

Olympic Lifting

I loaded up a training bar so it was only 35# to work on my snatch technique. Worked on keeping the bar close on the first pull and then getting to the hips on the second pull. I need to do this type of stuff a lot more often. I think we did 5-10 minutes of work.

WOD

10 -> 1 HSPU
10 -> 1 Ring Dips
30 DU

Kevin had planned out just the first two movements and I remembered an almost identical WOD I did back in Phoenix, so we modified it for a retest. Back in January it took me 24:24 to finish. It’s the only WOD to ever put me in bed for the rest of the day and make me think I had rhabdo. I’d never done that many HSPU in a day before. Today I finished in 17:49 and feel great! Broke the HSPU up into 2 sets each round until I got to 4. Ring dips were 3 sets for most of the way and then some sets of 2 before doing the last 3 sets unbroken. Too many misses on middle rounds of DU. Huge improvement though and shows how far my strength has come.

Too Much?

I walked 18 holes of golf yesterday morning and was pretty exhausted most of the rest of the day. No idea why. I got in an hour nap and was in bed early to get 9 hours of sleep. In at 10am this morning.

Warm-up

450m Run
100m Sled Drag (160#)
25/25 Band Walks (Red)
10/10 Flamingos
10/10 Leg Swings (F-B, S-S)

Strength

5/3/1 Deadlifts – Cycle 1 Week 3

5 @ 165# (40% of Training Max – warm)
5 @ 205# (50%)
3 @ 245# (60%)
5 @ 305# (75%)
3 @ 350# (85%)
1+ @ 390# (95%)

To beat my previous best estimated 1RM I needed 7 reps and I ended up getting 8 for a new estimate of 493#!! Probably still quite a bit higher than my real max, but I’ll take it. I might have pushed a little too much though, because I felt something in rep 5 or 6 and then in rep 8. Hopefully it was nothing, but low back was pretty sore almost immediately, although it did hold up in the WOD.

Kroc Rows

3 Sets of 15/15 with a 53# KB

Actually did these after the WOD, but wanted to group them up here in the strength section.

WOD

3 Rounds

20 Deadlifts (135#)
15 Back Squats (135#)
10 Push Jerks (135#)

First longer barbell complex in a while and it showed. Took me 11:37 to finish. I went 19-1, 10-9-1, and 14-5-1 on the deadlifts, back squats all “unbroken” (never dropped the bar), and 5-5, 6-4, and 6-4 on the push jerks. If we hadn’t just done heavy deadlifts I would have been able to get them all unbroken each round I think. I was starting to feel pretty rough trying to recover after this.

Finisher

“Air Dyne Hell”
10 Rounds

15s at 100% (20s at 100% on the last round)
1:45 Rest

Kevin and I got 273 calories, down from our last time with 287. No idea how we managed that before!

I got home and thought I was going to pass out for the next 20-30 minutes. Slamming a lemonade helped right away though. I think that might have been too much intensity after the heavy deadlifts.

I went back at 6 since my legs were already feeling the morning session and my back was pretty lit up. Figured it would be good to flush things out a bit.

0.5 Mile Sled Drag (forward) with 115#

“Annie”
50-40-30-20-10

DU
Sit-ups

Smashed my old PR of 7:41 with a 7:08. I missed my first DU on the sets of 50 and 40, but otherwise did them with 50, 2-38, 30, 20, 10. Could have been sub 7 without those misses, but I have no idea how people do sit-ups so damn fast. I never stopped moving.

0.5 Mile Sled Drag (backwards) with 115#

Ugh, backwards is so hard on the hip flexors. I wanted to stop after 2 of 6 laps, but kept on truckin’.

Some Hills

Lot’s going on today. Headed to Survival Fitness earlier than the normal 10am so I could drag the sled, get in a workout, and be out of there by 11am.

Warm-up

0.56 mile slid drag with 135# in 14:45. Needed this because my ass and hamstrings are beat up from yesterday.

Strength

Weighted Chin-ups

3 @ 20#
3 @ 25#
3 @ 25#
3 @ 30#
3 @ 35#

Probably could have gone up 5# each set instead of spending 2 sets at 25#.

Weighted Push-ups

8 @ 45#
8 @ 55#
8 @ 55#
8 @ 55#

Got really tough on the last reps of the last two sets.

Weighted Planks

30s @ 70#
30s @ 80#
30s @ 90#
30s @ 90#

Had to really fight to keep my core from dropping. Heavy!

WOD

7 Rounds

7 HSPU
7 K2E
21 DU (Unbroken)

I did this one back in February out in Phoenix in a time of 10:48, with some HSPU failing at the end. I hadn’t missed at all on DU then though. Today I missed one set of DU after 14 and another set after 16. Still getting used to the lighter Rx cable I think. My HSPU were much better though, so I finished in 9:55! Solid improvement in 5 months.

I had a 90 minute massage in the afternoon that was great.

In the evening I went out to the soap box derby with Kevin and Ellen to run some hill sprints. Warmed up with a jog around the track which is probably 600-700m.

10 Rounds

Hill Sprint (About 150 paces)
Slow walk back down to recover

Walked a lap for a cool down. Not too long after, my hamstrings were tightening up already. Deadlifting should be fun in the morning.

PR Fails

My left calf is tight, either from push presses on Friday or all of the double unders yesterday. Went to the gym at 2 with Kevin and Ellen.

Warm-up

DU
3:00 Air Dyne

Knocked out a streak of 81 DU in a row. Thought maybe it was the day I finally join the century club, but it was not to be.

Strength

Bench Press – 5/3/1 Cycle 1 Week 1

5 @ 85# (40% of training max – warm)
5 @ 105# (50% – warm)
3 @ 125# (60% – warm)
5 @ 135# (65%)
5 @ 160# (75%)
5+ @ 180# (85%)

* Used the Reactive Sling Shot for the working sets.

Still trying to force that right elbow to stay in, but in the last set it still kept leaking out. The Sling Shot is a pretty weird feeling. I got 13 reps with 180#, which I’m pretty damn happy about.

Weighted Dips

Did 3 sets of 8 with 30# hanging from a belt.

Olympic Lifting

Snatch

Kevin helped me with my setup and some drilling to work on meeting the bar with my hips. Worked on this for awhile with a 45# loaded training bar. Then started going at snatches.

2 @ 95# (power snatches)
115#
135#
145#
155#
165#
3 Failed attempts @ 175# (PR)

I had 175 on my first two. Just didn’t lock out my arms when I received it, but get under it and down to the bottom of the squat without a problem. On the 2nd attempt I had the weight there and in the hole, but then started losing it backwards, saved it, then lost it forward. Third attempt was pretty poor. Hit 165# easy though, which is only the 2nd time I’ve made it. I’ll get 175# next time.

Clean & Jerk

155# (power clean)
185#
215#
245#
2 Failed attempts @ 260# (PR)

I got the weight much higher than needed and got my right elbow under the bar really fast. My left just didn’t want to get under for some reason and so I lost it in the hole. It was pretty scary too since one arm was under and one wasn’t, I couldn’t bail on it safely. Bounced off my right knee a bit, which is sore and stiff now. My second attempt I didn’t commit because the first was in my head too much. Glad I got the 245# without much trouble though, which is only 5# below my max.

Conditioning

0.5 Mile Sled Drag (135#)

Felt really good. I put the sled straps through the belt I use for weighted dips and pull-ups, which was much better than looping the thing over or through my shoulders.

5/3/1 Begins

Was up early and got back to Saginaw around 11am. In to the gym this afternoon with Kevin to train. I read 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) last week and loved it. Decided to start my first cycle of 5/3/1 today. Really looking forward to see how it works. I like having a program where I don’t have to guess what weights to lift; give me percentages and reps and I’ll do the work and trust the program.

Warm-up

I got a new, lighter/thinner cable for my Rx Jump Rope and tried it out as the warm-up for today. Got a streak of 73 in a row right off the bat. I was hitting the ground a lot with the cable though, which I haven’t been doing with the cable that is one step higher. This would prove to be a big difference when fatigued.

Strength

5/3/1 Deadlifts – Cycle 1 Week 1

5 @ 165# (40% of training max – warm)
5 @ 205# (50% – warm)
3 @ 245# (60% – warm)
5 @ 265# (65%)
5 @ 305# (75%)
5+ @ 350# (85%)

I got 9 reps at 350 before stopping because my grip had been failing since the 5th rep and I could start to feel my low back giving out. Wendler says leave a little in the tank, so I did.

10:00 EMOM

Odds: 7 Strict Chin-ups
Evens: Snatch Grip Deadlifts (135#)

I should have had the straps on right away, but didn’t until the 2nd round of snatch grip deadlifts. So I only got 4 in the first round, then 6 in the 2nd, and 8 in the last 3 rounds. Was really a struggle in the last two rounds of chin-ups. Working on the snatch grip deadlifts and hitting the hips hopefully will help me out with my full snatches.

WOD

30:00 AMRAP

500m Row
400m Run
100 DU
10 Ring Rows
10 Ring Push-ups
20 Air Squats

Figured we’d do a long WOD, which I haven’t done in at least a month. Kevin smoked me right out of the gate because he kicks my ass on the rower. I couldn’t catch back up. My DU kind of sucked and I think the new cable got me. Felt like it was hitting the ground so much it would either bounce up or lose shape. I could rarely recover from nicking it and I actually got whipped quite a few times, which hasn’t happened to me in who knows how long. Tried Kevin’s cable which looks to be 2 inches shorter after the WOD and I seemed to do better with it. So maybe with the lighter weight it just spins that much different that I need to chop off that much length. Or maybe I just need to get used to it.

Anyway…I finished 3 full rounds and was about 100m through the run in the 4th when the time ran out. I kept going though and completed everything in the round, so it was about a 35 or 36 minute AMRAP for me. 🙂 Had to split up every set of ring rows, but got all of the ring push-ups and air squats unbroken.

Open Gym Friday

Headed in at 5:15pm today for a long spaced out session. Feeling pretty good after the last few days.

Warm-up

450m Run
PVC pass-thrus
DU

I got streaks of 40+, 70+, and 60+. Ordered the thinner cable from Rx, so I’m excited to see if it fatigues my shoulders less.

Conditioning

Easy 20:00 row. My pace was between 2:15 and 2:20/500m pretty much the whole way and about 20spm. Made it 4,420 meters and felt good.

Olympic Lifting

Warmed up with some C&J at 135#.

5:00 EMOM

Squat C&J (185#)

Rest 3:00

5:00 EMOM

Squat C&J (205#)

I was planning to do another round with 225#, but at the end of the 205# reps I could tell I was starting to hit a wall. Just not anywhere close to being back to myself yet, so I shut it down there and did a couple sets of back squats.

Strength

Back Squats

2 Sets of 5 with 205#

Strongman / Road Work

Laura, Brent, Kevin, Ellen, Casey, and I did a big circuit. Just kept moving, nothing too intense.

2 Rounds

150m Sled Drag (135#)
Plank (while partner does sled drag)
150m Wheelbarrow Push (200# first round, 230# second round)
10/10 DB Curls
150m Prowler Walk (210#)
Grip Twist with a 5# plate hanging on it

We paired up the push/pull with a stationary movement and paired up in teams. Each team did both movements in the pairing and then rotated to the next spot. Took us about 30 minutes to finish