Jump Rope – Page 7 – Nick Momrik's Fitness Logs

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

V-up
Leg Lift
Opposite Superman
Boat
K2E
Suitcase Crunch
Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

7:00 AMRAP
- 25 Clean & Over Shoulder Toss (20# Slam ball)
- 25 Plyo Lunges
- 40′ Partner Wheel Barrow
1:00 Rest
7:00 AMRAP
- 50 Jump Rope
- 25 Ring Mountain Climbers
- 200m Sled Drag (70#)
1:00 Rest
7:00 AMRAP
- 200m Sandbag Run
- 1 Legless Rope Climb
- 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

6x
- 25 yards down and back
2:00 Rest
3x
- 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

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.

Can’t Single

Only 2 more days of work after tonight (trying to finish up some stuff before I go on vacation). Can’t wait! Did a little bottom squat hold to warm-up, but dove right under the squat rack.

Back Squat

10×45#
5×135#
5×205#
3×255#
1×295#
1×320#
6x1x340#

That ends week 3. Glad I decided to use the program as a template and just standardize on 5# jumps each week with the 5×5 and 2.5# with the 6×1. Those singles are a grind. Tried to go every 3 minutes today.

Moved over to a platform. Shoulder presses of 10x20kg, 5x40kg, and 3x60kg. Then a C&J with 70-80-85kg.

1 C&J EMOM until fail

I started with 90kg and added 2kg every minute. The jerks started feeling heavy a lot sooner than I expected. I hadn’t done the conversions so had no idea what was on the bar. I made it through the 10th and then missed the jerk in the 11th minute with 110kg on the bar. I had already decided I wasn’t going to make it because I didn’t even move my right foot forward. Did the conversion and now it all made sense, since it was 242.55#.

What was confusing is that in my head I was thinking I’d be starting around 185# with greens on the bar, but I had reds on, not blues! So it was over 198# in the first minute. Dummy!

Conditioning

7:00 AMRAP

50 Jump Rope (singles)
15 Wall Balls (14#, 10′)
10 Pull-ups

I asked Michelle to come up with something short for me. The only stipulation was that I didn’t want a barbell since I’d just done all that heavy lifting. She came up with this little gem based off the Open scaled workout with singles and wall balls.

It was like I had never touched a jump rope. Could not get any type of rhythm with the rope and for a long time I was jumping twice for every turn of the rope, just the opposite of dubs. My body wanted to do double unders so bad that I couldn’t get the timing of the single spin down. The wall balls were a piece of cake, but fun to do so light. No danger of having to break up a set. I did the pull-ups all unbroken but they started to feel tough at the end. Finished 4 rounds plus 29 jumps. It was fun to do something different like that.

Happy 2015!

I was wiped out all day yesterday and in bed by 10. Slept for 9.5 hours! Little sore today, but otherwise feeling good. Happy not to have a hangover from New Year’s Eve. 🙂 Opened up the gym at 4pm and got there early to jump on the rower.

3,500m Row

Held around a 2:05 pace and finished in 14:28.

Did some bottom squat holding and light stretching.

Strength

5 Sets

10 Walking Lunges (5 out, 5 back)

Went 95-125-155-175-205# and held the bar in the front rack. Pretty heavy at the end!

Conditioning

5 Rounds

1:00 Row
1:00 Jump Rope
1:00 Step-ups (18″)
1:00 Shuttle Jogs
1:00 Russian KBS (35#)
1:00 Rest

Just something easy with it being a holiday and kicking off the new year. Low intensity and low impact on everything.

2015-new-year

I did some extra work afterwards.

4 Sets

20 MU Pulldowns (red band)
15 Weighted Back Extensions (15-15-33-33#)

Time to go to a harder band next time.

Figured why the hell not do another row…

3,000m Row

Pace was in between 2:05 and 2:10 for this one. Took me 12:41.

I did some foam rolling on my low back after.

Feelin’ OK

Legs are still sore, with some added soreness in my ass. Overall feeling pretty good this morning. Super Sunday at 11am. I really missed programming for this when I was gone for a week. Took things easy today due to all the work some of us did in the GLBRT yesterday.

Warm-up

4 Rounds NFT

250m Row
3/3 Turkish Get-ups (26#)

Focus on getting the body moving. Nothing crazy.

Couldn’t skip tabata thrusters!

Thruster Attack (Week #7)

3 Rounds

2:00 Tabata Thrusters
- 20s Thrusters (65#)
- 10s Rest
1:00 Rest

Went with 8 reps every 20 seconds again and pushed for 10 reps in the final round. So 98 total thrusters.

Conditioning

30:00 AMRAP
* Keep moving. Shouldn’t get anywhere near red lining.

400m Run
50 Jump Ropes
20 Russian Kettlebell Swing (44#)
10 V-ups
5 Broad Jumps

I honestly didn’t even keep track of my rounds because it was all about keeping moving with a low intensity. I think I was just short of 6 or 7 rounds, with just the broad jumps left to do.

Did a bunch of rolling after.

Behind The Neck Work

Nasty freezing rain last night. In at 10am with Kevin and Michelle.

Warm-up

3:00 Jump Rope (unbroken)
45# Clean Positions Warm-up

OLY

2 Clean Pulls
1 Power Clean
1 Front Squat

It wasn’t exactly that each time, but always at least those reps.

95-115-135-155-175-185-185-185-185

Strength

Behind the neck Split Jerks

3 @ 95#
3 @ 115#
3 @ 135#
3 @ 155#
4 @ 155#
3 @ 155#

Behind the neck Push Presses

3 @ 155#
3 @ 165#
3 @ 175#
3 @ 185#
2 @ 195#
2 @ 205#

I’m still really hesitant bringing heavy loads down to my back, but got more comfortable today due to the number of reps between the jerks and push presses. Felt pretty good about the weight, so decided to shoot for a front rack push press PR.

Push Press

225# (PR)
F @ 235#
230# (PR)

Beats my old 215# PR. I missed 235# because it was too far out front. Concentrated on a big leg drink and getting the bar back as fast as possible with 230#.

Gymnastics

After an hour of OH work, why not burn the shoulders some more, right? Did 3 handstand holds facing the wall with a wall walk to get in place. The goal was 1:00, but had to drop after 40 seconds on the second one. Held on for it on the 3rd though. We rested 2:00 between each one.

CrossFit Swell in Dorado, Puerto Rico

Had a couple of rest days since I came down to Puerto Rico for a work trip. Hit up CrossFit Swell in Dorado this morning for the 7:30am class. It’s just a place in someone’s back yard that has slowly grown into a cool little box. They started as two guys in this little space.

Warm-up

3:00 Jump Rope (5 burpees each time you miss)
20 PVC Pass-thrus
10/10 PVC Around the Worlds
20 PVC OHS
10 PVC Good Mornings w/ side to side twist

Luckily I’m pretty damn good at jump rope singles when I concentrate. Went the entire 3 minutes without a miss.

Back Squats

5 @ 45#
3 @ 135#
3 @ 205#
3 @ 235#
3 @ 275#
3 @ 305#

We were supposed to go 60%-70%-80%-90% and I came pretty damn close by winging it. Squats felt really good!

WOD

15:00 AMRAP

20 Goblet Squats
15 KBS
10/10 One-arm KB OHS
5/5 Turkish Get-ups

I went with a 53# KB for everything since they didn’t have a ton and didn’t want to hog two of them. The OHS and Turkish Get-ups with 53# were rough! I went 3/3/2 in the second round of Turkish Get-up, so was 2 reps shy of completing a 2nd round. Did the 2 extra after the clock was done to even out the sides. 🙂 The humidity adds another element to the workout. I’m just soaked to the bone with sweat. Very friendly and welcoming community of people.

Langford Squat Couplets

In at 10am. Feeling spicy in the back and shoulders.

Warm-up

Jump Rope and DU for about 3 minutes.

Squats

Warmed up with 5 front squats @ 45# and 5 back squats at 45#, then into doing Langford Squat Couplets, which are 2 front squats, rack it, immediately into 5 back squats with the same weight.

2/5 @ 95#
2/5 @ 135#
2/5 @ 185#
2/5 @ 225#
2/5 @ 255#
2/5 @ 275#
2/5 @ 285#

Was hoping to hit 275# when I started, so really happy with 285#.

EMOM 10:00

10 DB Bench Presses (45# DBs)

Felt pretty good and right arm wasn’t lagging behind. Didn’t think I’d be able to stick with the 45s all the way, but wasn’t too bad.

3 Rounds NFT

5 Box Jumps (32″)
10 T2B

I haven’t done box jumps since before the knee issue, so was good to test it out.

Got on the rower and did an easy 15 minutes for 3,365m, holding about a 2:10 pace.

The squats were a challenge, but overall a pretty light session. No need to kill myself after just training 13 hours ago though.

All Over the Place

In at 10am with Matt and Alex.

Warm-up

3-4:00 of Jump Rope & DU
45# Snatch Positions and some Klokov Presses

Power Snatches

Positions and some doubles with 95#
2×2 @ 115#
E30S 5:00 1 @ 135#

Back Squats

5 @ 135#
5 @ 185#
3 @ 225#
3 @ 255#
2 @ 275#
2 @ 295#
1 @ 305#
1 @ 315#
1 @ 325#

Matt and Alex were doing some 7 rep TnG Bear Complex, so I jumped in at 145# for a go. That’s a 20# PR. I actually forgot to do a front squat (power clean right to jerk) on the 2nd or 3rd one, so did an 8th for it to be legit.

I grabbed an empty bar and did a set of 20 shoulder presses.

10 Rounds

30s Row
30s Rest

Felt pretty rough today on this, but looking back, that’s 5m more than October 4th, which isn’t all that easy to do when you’re sprinting anyway.

nov-4-2013-row-1

nov-4-2013-row-2

Grabbed an empty bar for 20 more shoulder presses.

Came back at 8pm to do a little more with Matt.

3 Rounds NFT

100m Sled Drag (25# sled + 270#, 50 down and back)
30s Battling Ropes waves
30s Battling Ropes slams
30s Battling Ropes circles

Holy fuck! Tried to do big steps and full foot on the ground for all of the sled dragging. We’ve done 5 plates before, but never 6. Really burned the ass. Those battling ropes are no fucking joke either.

Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

E20S 2:00 – 1 x 95#
Rest 2:00
E30S 2:00 – 1 x 115#
Rest 2:00
E45S 3:00 – 1 x 135#
Rest 3:00
EMOM 3:00 – 1 x 155#
Rest 1:00
EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

3 x 25#
3 x 35#
3 x 45#
3 x 53#
3 x 58#
1 x 63#
1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

5 Ring Push-ups
10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.