Hand Release Push-up – Page 13 – Nick Momrik's Fitness Logs

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

Vancouver Monday

2.01 mile run

Tabata Squats – 120

Tabata Sit-ups – 70
* Slow due to not wanting to get ass burn on the concrete.

Tabata HR Push-ups – 68

0.45 mile run

Feeling Wrecked in the Morning

Feeling pretty beat up this morning, especially in the posterior chain. Went in at 10 with Kevin and Ellen for strength lifts though.

Warm-up

5:00 Air Dyne

Strength

Bench Press – 5/3/1 Cycle 1 Week 2

5 @ 85# (40% of Training Max – warm)
5 @ 105# (50% – warm)
3 @ 125# (60% – warm)
3 @ 150# (70%)
3 @ 170# (80%)
3+ @ 190# (90%)

* Working sets completed using the Reactive Sling Shot

In the set with 170# I realized if I came a little lower on my chest I could keep my right elbow in a lot better. I think I was benching too high on my chest, which makes it hard to keep that elbow in. Went on to knock out 13 reps at 190, which is the same number I hit at 180# on Sunday! And I didn’t have a single issue with the right elbow flaring out to cause that arm to lack behind. Estimates my max at 271.5#, which is a joke, but I’m improving!

Deadlift – 5/3/1 Cycle 1 Week 2

5 @ 165# (40% of Training Max – warm)
5 @ 205# (50% – warm)
3 @ 245# (60% – warm)
3 @ 285# (70%)
3 @ 330# (80%)
3+ @ 370# (90%)

Felt good. Pulled 8 reps at 370# and it actually felt better than the 9 at 350# I did on Saturday. New estimated max of 467.5#.

Maybe I should lift more often when I’m not feeling great! Cut the session after those lifts because I’m going to a class this afternoon with a friend who wants to try out CrossFit. Went in at 4pm to a pretty big class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
10 Burpees
300m Run

Strength

Wasn’t too big on doing another big strength lift with 2 already this morning, but I can always use an extra squat session. Front squats on the menu today.

5 @ 135#
3 @ 185#
3 @ 225#
3 @ 245#
3 @ 255#

Fuck it, go big! Matches my best 3RM, but the two sets before were higher than I’ve gone before, and legs got some solid work with the hill sprints last night and deadlifts this morning. When I last did this a couple of months ago I used 155-175-195-225-255, so this is a nice improvement in overall weight moved.

3 Rounds NFT

8 Ring Dips
8 Ring Rows

I still suck at ring rows. Did all of my dips strict and unbroken though.

WOD

12 Rounds

1:00 AMRAP (continue next AMRAP where you leave off)
- 5 Pull-ups
- 10 Hand Release Push-ups
- 15 Air Squats
1:00 Rest

I was getting over a round per minute the entire way. In the 10th round I thought my hand felt a little funny on the bar. I got stuck to some old tap glue and it ripped it right open because I couldn’t slide around the bar on my butterfly. Ugh, just what I needed a few days before the Warrior Dash. I finished with 14+1 rounds, with the push-ups being my limiting factor. Probably could have gone a little faster on the air squats too, but all pull-ups were unbroken.

Vacation Monday

Does a vacation officially start before this first week day? I never work weekends anyway. Legs are feeling a little sluggish from yesterday. Went to bed at 10 because I was exhausted from all of the sun and 3 training sessions. Still have night sweats though.

Jumped on the AD2 just after 7am.

5:00 warmup
Reverse Tabata (8 rounds)
- 10s Sprint
- 20s Rest
5:00 cool down

My best calories for a regular Tabata was 77 and I got 107 here, which is another one in the books confirming the AD6 is much harder to rack up calories on. Nice workout for being so quick. I really like switching up interval periods. Hopefully it pays off.

Around noon I setup for the big training session of the day.

Warm-up

50m Run
50m Run backwards

20 Good Mornings (green)
20/20 band walk (red)
10 press band (red)
10 band pull aparts (red)

Strength

Shoulder Press

5 @ 75#
5 @ 85#
5 @ 95#
5 @ 105
5 @ 135
ME @ 145 (3)

WOD

A little max aerobic power (MAP) training in the hot sun. Object is to go at 80%. Three minutes of rest between each AMRAP.

3:00 AMRAP

135# Bear

3:00 AMRAP

10 Front Rack walking lunges 135#
8 OTB burpees

2 full rounds

3:00 AMRAP

10 HR push-ups
15 Russian KBS 53#

3 full rounds

3:00 AMRAP

6 OHS 95#
12 sit-ups

2+3

3:00 AMRAP

5 thruster 95#
10 sumo deadlift high pull 53#

2+12

Much harder than expected!

Greek Fest Recovery

Had a bunch of people over last night and went to Greek Fest down the street from my house. Good times, but tired this morning even though I slept in. Went at 11am to get my sweat on.

Warm-up

Tabata of choice. I picked DU to work on them for next weekend.

WOD

50 Front Squats (95#)
50 Sit-ups
50 Thrusters (95#)
50 HR Push-ups
50 Upright Rows (95#)
50 50m Runs

All about pacing in this one. Finished in 32:28 with runs taking about 12 minutes, which isn’t surprising since it was about a mile and a half.

Extra Credit

If we finished early we could work on anything we wanted. So I did 2 sets of 5 wall walks and then some double unders.

Around 7pm I went out to the Soap Box Derby in Buena Vista to run some hill sprints. Jogged a lap around and up the track to warm-up and then did the side hill 10 times up and walked down each time.

Last Week of the Squat Program

Had a couple of rest days, so feeling good. Went in at 10:30 and trained with Kevin and Monica. Matt did his own thing.

Warm-up

500m Row
3/3 Turkish Get-ups (35# KB)
2/2 World’s Greatest Stretch

Strength

Back Squats

Last week of the 6 week volume squat program and it’s a challenging one. Warmed up with 5 @ 45# and 5 @ 135#.

6 @ 235#
6 @ 250#
4 @ 265#
3 @ 280#
2 @ 300#
6 @ 235#

Just like last week, those first sets were harder than the end. After the 3 with 280# I didn’t think there was a chance I’d hit both with 300#, especially since I’ve only ever done it once and 315# once. I even asked Matt and Kevin to spot me on the ends of the bar, but I got both reps no problem. This program is working!!

Push Jerks

Worked up to a heavy triple. I went 135#, 145#, 165#, 175#, and 195#. Knocked out each triple fast except for the last one where I reset on each rep instead of going right into the dip.

WOD #1

8:00 AMRAP

5 C2B Pull-ups
10 HR Push-ups
15 Wall Balls (20# MB, 10′ Target)

Push-ups held me back, but I did all C2B and WB unbroken. Finished with 5+15.

WOD #2

5 Rounds

20 Unbroken DU
20 Wall Ball Sit-ups

Messed up on my first round of DU, but then was solid. Those wall ball sit-ups added up fast after a couple of rounds. Finished in 7:27.

Some solid strength work and a couple of short WODs, which were a nice change of pace after doing a bunch of longer metcons last week.

Heating Up

In at 10am to train with Brad, Cora, Matt, Kevin, and Kinde.

Warm-up

400m Run
PVC Pass-thrus

Strength

Back and forth between the two movements. I didn’t quite do it EMOM style, but was pretty close to every minute.

Bench Press

10 @ 45#
8 @ 95#
8 @ 135#
4×8 @ 155#
8 @ 160#

Tried to focus on keeping my right elbow in, but was still having some issues with it. Wonder if I’ve developed some typo of mobility issue. Will have to check if there is anything in Becoming a Supple Leopard about it.

Pendlay Row

8 @ 115#
8 @ 125#
8 @ 135#
8 @ 140#
8 @ 145#

Doing sets of 8 got pretty heavy.

WOD

5 Rounds

15 HR Push-ups
15 American KBS (53#)
15 Wall Balls (20# MB, 10′ target)
15 Box Jumps (24″)

Finished in 14:21, but was able to keep a pretty steady pace through this one. Push-ups slowed me down after round 2, but I was able to do all of my wall balls and KBS unbroken. The increased heat and humidity is something we’re not used to though.

Finisher

Did 5 sets of 50m high walk and 50m low walk with a 90# prowler and 90# of bumpers on it.

Squats & Presses

My body is feeling a little beat up today, but planned to rest tomorrow anyway, so might as well hit it hard. Matt, Cora, Kevin, and I trained at 10:30am.

Warm-up

500m Row
PVC Pass-thrus
Back squat and shoulder press warm-up with light weights

Strength

Second week of the squat program, so while everyone did the 5 sets of 3 back squats around 90%, I did 4 sets of 8 with increasing weight.

10:00 EMOM MOFO

Evens: 3 Back Squats (90% of 1RM)
Odds: 3 Shoulder Presses (90% of 1RM)

I did my first 3 sets of back squats on time, took off the 4th round of back squats to rest for my heaviest set, and finished it on the 5th round. I had to do 8 reps each set, using 185, 205, 220, and 235. Pretty rough. On shoulder presses, 90% calls for 145#, but I don’t think that would be possible for me, so I used 135# for the first 4 sets and 140# for my final set.

Strength WOD

This one comes from some of the CrossFit Level 1 Seminar Staff. They absolutely crushed it. I think Khalipa did it in 4:17.

For time:

10 Shoulder Presses
15 OHS
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Rx is 115/75 for this one. My time was 14:03. Great barbell work there.

Conditioning WOD

Just keep moving in this one.

12:00 AMRAP

10 Jingle Jangles
10 V-ups
10 HR Push-ups
10 OH Walking Lunges (45/25)

I completed 7 full rounds, 10 jingle jangles, 10 v-ups, and 1 push-up for 7+21.

Finisher

Tabata Mash-up

Ring L-sit
Ball Slams (15#)

I did knee tuck sits each round.

Took us about an hour and 40 minutes to complete everything today. I have a feeling the legs are going to be wrecked for a couple of days.

Competition Thursday at Survival Fitness

After 3 intense days of doing our own programming, it was time to get back to a group class. Matt has turned Thursday into competition day at Survival Fitness and will be bringing back old Open or Regional WODs for the most part. Should be a lot of fun and keep the competitive atmosphere going. I went to the 9am.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS

I also did some jump rope to warm up the calves for box jumps.

WOD

2011 CrossFit Games Open Workout 11.2
15:00 AMRAP

9 Deadlifts (155#)
12 HR Push-ups
15 Box Jumps (24″)

My first time trying this WOD. It was a grinder at that 15 minute length. I think I did the first two rounds of push-ups unbroken, but then 7-5 almost every other round to keep from reaching failure. Pushed through 12 slow unbroken in my last round. Had some no-reps on the box jumps, but rebounded almost everything. Finished with 10 rounds plus 6 deadlifts for a total of 366 reps.

Strength

Warmed up with 5 @ 135# on front squats and then went into what was prescribed for my squat program, although I accidentally went an extra 5# in the first set; 5 reps at each of 165#, 175#, and 185#. Not as easy as I thought it was going to be since those are only 60%, 65%, and 70% of my 1RM. But I’m not used to doing strength after a WOD either.

Then I did a Tabata bench with 115#. Started out too fast with 13 reps in the first round and everything was downhill from there. I had 40 reps through 4 rounds and ended up with 60 total, even failing on a rep in round 7. Have to take into account this is after 120 push-ups too.

Headed over to Kevin’s at night for some garage work with all of his toys. Figured I could handle a little extra work since tomorrow is a rest and massage day and then Saturday morning I’m doing a duathlon.

The Backside

3 Rounds (not for time)

10 Reverse Hypers (120#)
7 Glute Ham Raise
20 GHD Sit-ups

Hopefully this stuff helps increase my squats as well as the extra squatting I’m doing.

Split Jerks

I’ve been wanting to try out the jerk blocks Kevin built and tonight was the night. My technique kinda sucked. Ugh! I did a couple of double at 95#, then doubles at 125#, 155#, 185#, and 205#. My last was going to be a double at 225# but after the 2nd rep Kevin wanted to try out a burst-mode camera app, so I did a 3rd rep. I’m happy with the weight I was able to do (my 1RM is 245#) but wish my technique had been better. Still need a lot of work.

I was going to do some light snatch work, but after having trouble landing a 95# snatch, I canceled that idea. My shoulders just weren’t having it. So I went back at my hamstrings and did 10 RDLs at 115#, 205#, and 205#.

Fast Recovery

I’m feeling great after yesterday’s first big session. Very little soreness anywhere. Matt, Kevin, and I worked out at 2:30 today. I warmed up with 25 calories on the Air Dyne at an easy pace and then did some PVC work for my arms and shoulders. I came up with the programming for today’s training.

Olympic Technique

7 Sets

Power Clean
Hang Power Clean
High Hang Power Clean
90s Rest

I used 95, 115, 125, 135, 145, 165, and 175. Still focusing on hip extension, but also tried to start with my hips lower on the power clean from the ground.

Strength

14:00 E2M

3 Power Cleans at 80% of 1RM Power Clean (195#)
2 Broad Jump for distance (immediately after power cleans)

Figured it would be fun to try out a little XWOD action. The timing worked out pretty well so we had about 1:15 to rest before the next round.

WOD #1

3 Rounds

400m Row
20 Deadlifts (185#)
20 T2B

I was planning for this to take about 12 minutes and I was just about right. I finished in 11:16. My T2B held up pretty well.

WOD #2

5 Rounds

1:00 15 HR Push-ups & MAX Sit-ups
1:00 Rest

This worked out better than I expected, considering it was completely made up and not based on anything I’ve done before. I was able to do each round of push-ups unbroken, although they did get progressively harder and that last round was a struggle. I actually got faster on them too until the last round. Managed 20-21-21-22-21 on the sit-ups for a 105 total. Abs were feeling pretty rocked after the T2B and the sit-ups.