Good Morning – Page 5 – Nick Momrik's Fitness Logs

Finally Over Linda

I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.

Warm-up – 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
3 Wall Walks
10s Ring Hang Skin the Cat

When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.

Gymnastics

1 Set of MAX C2B Pull-ups
4 sets at 60% with 2:00 rest

Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.

Accessory – 6 Sets

4 Good Mornings
8 Lunges

Went 95-125-135-145-155-165# and was feeling a little rough after.

Conditioning

6 Rounds

6 Snatches (115#)
6 Burpees OTB
1:00 Rest

Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.

Midline – 5 Sets

10 T2B (strict)
20 GHD Heel Drives

This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.

Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.

1 Open WOD Left

Yesterday my hands ached from the ring work. Got a great night of sleep and felt good this morning.

Warm-up

Bottom Squat Hold
Shoulder Stretching
Power Cleans
- 5×45#
- 5×95#
- 3×135#

Conditioning

CrossFit Open Workout 11.5 – 20:00 AMRAP

5 Power Cleans (145#)
10 T2B
15 Wall Balls (20#, 10′)

There were only 2 Open workouts I haven’t done and this was one of them, so now only 11.4 is left to try. Did all singles on the cleans, toes to bar were 4-3-3 every round except an unbroken 7 to finish, and unbroken every round for wall balls (hurt). Saw that around 10 rounds was the 90th percentile on BTWB and was ahead of that pace through 5 rounds, but slowing down. Started to take some 5-10 second breathers in between movements through the second half of the workout, which cost me. Ended up with 9 rounds plus the cleans and 7 of the T2B. Probably could have gone 5-5 on the T2B and saved a lot of time. Grinder of a workout though.

Midline

6 Sets

4 Good Mornings
4 Evil Wheels

Did 2 sets with each weight of 145-155-165#. Tried out something new for the evil wheels and I liked it. Makes it more like the ab roller devices, adding a stability element since the plate wants to roll one to the sides a little.

Skill Conditioning

8 Rounds (Tabata)

20s Double Unders
10s Rest

Had 2 misses, but managed a new PR (by 6 reps) with 286 dubs. Three hundo should be possible if I can get rid of the misses.

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.

Warm-up

2×10 Reverse Hyper (210#)
PVC pass-thrus
Bottom Squat Hold
Thrusters
- 5×45#
- 5×95#
- 5×115#

Conditioning

“Kalsu”

EMOM (until 100 thrusters are completed)

5 Burpees
Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast! I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.

Accessory

5 Sets

5 Good Mornings (135#)
15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

20 H2H Russian KBS (53#)
30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

Wall Meet Face

Didn’t feel like a very good night of sleep again, probably something to do with the change it diet yesterday. Made it to the gym early to get in the first rowing session of the week before 9am. Didn’t have time for a warm-up though.

Row

500m
1:00 Rest

This is supposed to be a good estimation of 2k potential by adding up the row time plus another 10-15 seconds. With that in mind, I set an aggressive goal of 1:37. Made the first two intervals at 1:36.4 but hit the wall hard at the end of the 3rd, and then had nothing left in the 4th. Averaged a 1:38.7 which would still work out to a solid potential PR. Rank of 95 on BTWB for this workout so good shit.

Update: I actually forgot that I tried an increased drag factor. I can’t remember exactly what it was, but pretty sure it was something between 135-140. I’m sure that had something to do with how much I was destroyed by the end. Going to try sticking around 132-133 for this next phase and see how it goes.

My legs were smoked and I was out of it for the entire class. Tried to get in some solid work though.

Strength: 3 Shoulder Press + 3 Push Press

45#
65#
95#
105#
115#
125#
135#

Took it slow and easy.

Accessory

4 Sets

5 Good Mornings
5 Pendlay Rows (Supinated Grip)

Went with 115-135-155-155# for the good mornings and 135-155-165-175# for the rows.

Conditioning

5 Rounds

5 Curtis P (45#)
10 Wall Ball (14#, 10′)
75 Jump Rope

Scale city! My goal was to just move because I knew I didn’t have any intensity left in my tank. Yep, those are singles on the jump rope, which are not easy. Can’t keep a rhythm at fatigue. I had to break them up into a lot of sets after the first round. Went unbroken on the other two movements though and just tried to keep moving even though it was slow. Took me 14:34.

In vs Out

Stayed up too late. Only drank a Mountain Dew Live Wire this morning before heading to the gym. Not a good idea. I felt like shit until I started working up a sweat.

I warmed up my push press with 10×45, 5×95, and 5×135#. Only did 6 deads with 155# to warm-up the lower body.

Strength

12:00 EMOM (alternating)

5 Push Press + 10s OH Hold (155#)
6 Deadlifts (245#)

Class was doing front squats but I did some yesterday and squat heavy tomorrow. Substituted the deadlifts instead.

Accessory

5 Sets

4 Pendlay Rows (155-155-165-165-165#)
4 Good Mornings (135-155-175-175-175#)

Felt good. Didn’t push it.

Conditioning

15:00 AMRAP

60 Russian KBS (70#)
50 Air Squats
40 Burpees
30 Ball Slams (25#)
20 OH Walking Lunges (45#)
10 Push-ups

I did the swings 40-20, unbroken on air squats, burpees, and ball slams. Then 10-10 on the lunges and unbroken push-ups. Second time through went 20-20-20 on the swings, unbroken air squats, and got through 21 burpees. Morgan pushed me to go harder than I really wanted to at the end to stay ahead of her. Good workout when I came in feeling like garbage.

Arm Dominant Cleans

Warm-up

Bottom Squat Hold
500m Row – 2:08

Strength

Good Mornings

10×45#
5×95#
5×135#
5×145#
3x5x155#

No back squats for me. 😦

Accessory

5 Sets

8 Strict Ring Dips
20s L-Sit

My L-sit quickly becomes a battle to hold my knees up.

Conditioning

3 Rounds

15 Bar-facing Burpees
1 Round “DT”
- 12 Deadlifts (155#)
- 9 Hang Power Cleans (155#)
- 6 Push Jerks (155#)

The cleans get so terrible and even in the first round due to bar-facing burpees being the worst. I was arm-bending and arm-pulling way too much and can already feel it an hour later. If I dropped too low in the catch of the clean I could feel a nice jolt of pain in my quad too. I broke up the rounds of DT into my usual breaks of 11, 1+8, 1+6 to get rest between movements and not do extra reps. Took me 10:35. I tried to push it on the barbell movements, but knew I needed significant rest in order to not break them up into more sets.

Cool Down

2,000m Row (9:13.5)

Schedule Switching

Due to the quad I’m switching up my schedule so that I can squat heavy on Mondays and then be able to rest it on Tuesdays. We got a nice storm yesterday so I spent the morning getting the snow blower running and then clearing the driveway. Out in the garage in the afternoon.

Warm-up

1,000m Ski Erg – 4:36.4

Back Squat

10×45#
5×135#
5×185#
3×225#
3×265#
3×285#
EMOM 10:00 – 2×305#

Haven’t done these in a long time. Used to call them rapid fire squats if doing a single or double. Was a good weight to use.

Accessory

5 Sets

5 Good Mornings (135-155-165-175-185#)
10 Strict Ring Dips
~2:00 Rest

I had thought about doing some hard conditioning work, but since the schedule is something new I figured I’d take it “easy”.

Last Laugh

Went out to a comedy show with a bunch of Michigan beers last night called Brew Ha Ha. Was home early though and drank a bunch of water to be ready for today. Can’t miss out on Super Sunday. 😉

I was at the gym early so took the time to get in a little extra warm-up on the rower. Did 1,000m in 4:09 to get moving. Did bottom squat holds and various stretching as well.

Gymnastics

4 Sets

Max C2B Pull-ups
Rest 1:00

My first set was better than 2 weeks ago and 2nd set was equal, but then fell off hard. The accumulation of the muscle-ups yesterday did me in. Went 15-12-8-8.

Strength / Midline

3 Sets

10 Good Mornings (95#)
5 Evil Wheels
1:30 Rest

Nothing crazy. More of a rest time before getting into the conditioning.

Conditioning

10 Rounds

2 Power Snatches (135#)
4 Bar-facing Burpees

When I wrote this, my goal was to have to dig in order to complete every double as touch-n-go. I made it. 🙂 Nice steady pace on the burpees and kept moving from movement to movement. Total time was 6:15.

Update: Makes me feel good when I see a very similar workout by one of the best. I’d sent the workout to a friend early in the week and looked back to make sure I hadn’t copied, but I had shared it before Spealler even did his workout. I hope to never make claims I’m an expert at programming workouts, but seeing stuff like this makes me think I’m on the right track with some good ideas. I program Sunday workouts a week or two in advance (and tweak up to a few days before we hit it) and a similar thing happened with last Sunday’s workout and something Outlaw did a few days later. Not identical, but along the same lines, with our version fitting our athlete base better.

We rested 10-15 minutes before getting into some Tabata work.

Tabata – Thrusters (45#)
2:00 Rest
Tabata – DU
2:00 Rest
Tabata – Thrusters (45#)
2:00 Rest
Tabata – Lateral Bar Hops

I did all sets of 8 on both thruster tabatas. The last few rounds of the 2nd time through were a big shoulder burn. I got a total of 240 double unders and 210 lateral bar hops. I think the bar hops were the worst part of the entire workout and I was not expecting that.

Cooled off with a really slow 2,000m row in 9:59 and then did some foam rolling on my back. That was one of my favorite Sunday workouts.

Sub 200

Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.

Warm-up

Bottom Squat Hold
2×10 Reverse Hypers (210#)
Knee to Chest Pulls
Zombie Kicks
Good Mornings (PVC)
High Knees
Butt Kicks
PVC Stretching

Strength

Deadlifts

7×155#
7×245#
7×315#
7×345#
7×365#
7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

8 Good Mornings
20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

Row (calories)
Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.

5 Rounds

12 OH Jumping Lunges (45#)
200m Ski Erg
50s Rest

Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:

1:03
1:09
1:10
1:08
1:09

That sucked!

Complete rest day tomorrow, with a massage.

Full of Grace

Enjoyed the extra hour of sleep, even though I was in bed by 11. Feeling better about myself now that I’m waking up at a decent time again. Super Sunday at 11am.

Warm-up

1000m Row (4:21)
2×50 Band Pulls (red)
5×45# C&J
5×95# C&J

Benchmark Test

“Grace”

30 C&J (135#)

Last August I did a 3:03. Was hoping to get under 2:30 today. Did 10 unbroken and then all singles. Had 15 reps in at 1:00 and finished in 2:17, which is a 46 second PR! I attribute a lot of that to the Thruster Attack, but also to the combination of Kevin’s CFi programming and the extra work I do. I’ve been making huge progress the last few months.

Gymnastics

1/2 of “Tabata Something Else”

4 Tabata Pull-ups
4 Tabata Push-ups
4 Tabata Sit-ups
4 Tabata Air Squats

I did 43 pull-ups, 45 push-ups, 42 sit-ups, and 58 air squats for a total count of 188. Originally had planned on doing the full benchmark workout, but when several people showed up late to delay Grace I adjusted. At the end of the day it turned out to be a great call.

Strength

5 Sets

10 Good Mornings (95#)
4/4 Barbell Step-ups (95#, 20′)

Went right from the good mornings into the step-ups since the bar was already on our back. Nothing super heavy.

Monostructural Conditioning

250m Row
~3:00 Rest

I busted ass on the first one, seeing a new low of 1:15/500m on the pace at one point. Couldn’t keep up that pace for the remaining 3. Times were 40.4, 43.3, 43.5, and 43.8. Quads and ass were burning up at the end of those last two intervals.

Nowhere for any body part to escape today. Walked out feeling pretty beat.