Dumbbell Clean & Jerk – Nick Momrik's Fitness Logs

Four Rounds Worked Out

I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.

Warm-up

15:00 Airdyne (305 cals, 7.62 km)
Monster Walks

Strength

Back Squat

8×45#
8×95
8×135
8×165
8×185
8×205

Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.

Conditioning

4 Rounds
- 5/5 Single DB Hang C&J (50/35#)
- 10 Burpee Box Jumps (24/20″)
5:00 Rest & Repeat

I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!

When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.

Midline

3 Sets

30/30s Star Plank
10 Evil Wheels

Oh boy, those star planks will get ya! Took me 6:35.

Not a Good One

Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.

Warm-up

Monster Walks

Conditioning

3 Rounds

50 cal Ski/Row/Ski
20 T2B
25 Burpees
5/5/5/5 Hang DB C&J (50/35#)
100 DU

This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.

This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.

Deep Ab Burn

Out in the garage during lunch.

Year of the Engine – Rocket Race

24 Rounds

15s Airdyne
30s Rest

It doesn’t work trying to do 15 second intervals on my rower, so it was an easy choice to do this on the bike. Well over 100 RPM and I was getting faster throughout. I had 175 calories after 10 rounds, 356 after 20, and 432 to finish with 4.72 km. This is a far cry from Airdyne Hell though, which is 10 rounds of 15 seconds at 100% with 1:45 rests. I’ve done 250+ calories on that workout, which hurts really bad by round four.

Went to the gym at 4pm. The class workout had heavy snatches and cleans, plus a bunch of T2B. I wasn’t going to risk my back or tear up my hands two days before 20.5, so I came up with this. Warmed up with 2:00 Echo Bike for 20 calories.

Accessory

4 Sets

8/8 Half Kneeling Bottoms Up KB Press (26#)
8 Lateral Raises (10# DBs)
8 Front Raises (10# DBs)

Conditioning

10:00 AMRAP

4/4 Dumbbell Hang C&J (50#)
8 Goblet Squats (50#)
20 Heavy Double Unders (Zeus rope)

I really like that movement with the dumbbells and the squats actually felt good too. I forgot hot terrible that heavy rope is though; you have to grip so hard to make sure the handles don’t fly out of your hands. I did 7 rounds + 2.

Midline

3 Rounds

30 Alternating V-ups
30 Side Plank Jumps
60 Hollow Flutter Kicks

Deep burn in that first round of flutter kicks, but I held on to go unbroken with every movement in every set. Finished in 5:24, which is 47 seconds faster than back in July.

Nice to be done in less than an hour.

Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.

Warm-up

High Knees
Butt Kicks
Zombie Kicks
Power Skips
10 PVC Passes
10 Air Squats
400m Run

Conditioning

Team of 3

12:00 AMRAP
- 250m Row
- 2 Dumbbell Snatch (50#)
- 2 Dumbbell Squat C&J (50#)
- 2 Dumbbell Snatch
- 2 Dumbbell Squat C&J
3:00 Rest
12:00 AMRAP
- 200m Run
- 15 Air Squats
- 10 Push-ups
- 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today since I’m going to rake the lawn and my WHOOP recovery score is low.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

250m Straight Leg Ski
5 Inchworms
5 Sumo Inchworms
5/5 Leg Abducted Rocking
1:00/1:00 Sciatic Nerve Flossing
10/10 Single Leg Deadlifts
- 45#
- 95#

Workout – 6 Sets (3 each leg)

10 Single Leg Deadlifts (115-135-155#)
40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

10 V-ups
10 Single Arm Dumbbell Hang C&J (5/5, 50#)
10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

5/5 Split Squat Rock Back (3s pause)
5 Evil Wheels
10 Dead Bugs
10 Groiners
10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

18.1

Last night my ankles and shins started getting a little sore. I think it was too long after the ankle dorsiflexions so maybe it was the broad jumps?

It’s a different Open for me this year, which I wrote about yesterday on nick.blog. I didn’t watch a single strategy video today (other than the official one CrossFit showed during the live announcement). I did see this recommended warm-up come through in the Active Life private Facebook group.

Every year I have a laugh at shit like this. What gyms have enough rowers for people warming up and people doing the workout? You don’t need anything near a 15 minute warm-up for a 20 minute workout and certainly don’t need to fatigue the movements you’re about to do. Maybe the elite athletes, but not the average Joe like me. GTFO!

Warm-up

23 cal Row
5/5 Single Arm DB Hang Clean & Jerk (35#)
Ring Hang
3/3 Single Arm DB Hang Clean & Jerk (50#)
8 T2B

CrossFit Open 18.1

20:00 AMRAP

8 T2B
5/5 Single Arm DB Hang Clean & Jerk (50#)
14 cal Row

First round was a little fast, but I fell into a great rhythm after that and was almost dead-on a 2:00 per round pace the whole way. I was doing 4-4 toes to bars, clean right into a push press, and switched hands in the air. Could have got up to speed on the rower quicker but was averaging about 1,125-1,150 cal/hr. I’d take a quick breath or two coming off the bar before picking up the dumbbell but didn’t really rest other than that. Was a good mix of movements for me. I did die out at the end and reset my feet for every T2B at the end without letting go of the bar to finish with 10+6 or 326 total reps.

I think this might be my favorite Open workout. Maybe they’ll all be like this!

Keep Planking

I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

10 Squat Press Outs (25#)
5/5 Pistol Negatives on a Box

Workout

5/5 Front Rack Box Step Ups (24″)
- 45#
- 75
- 95
- 115
- 125
- 135

The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.

Conditioning

6 Rounds

40 Double Unders
10 Dumbbell Hang Power Clean & Jerks (35# DBs)

Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.

Active Life – Back Max

10:00

15s Plank
15s Side Plank (Right)
15s Plank
15s Side Plank (Left)

Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.