Jump Rope – Page 9 – Nick Momrik's Fitness Logs

Killed by Tempo Deadlifts

It was nice to skip a day from WODs yesterday and taking a longer rest today as well. Went in for the 5:15pm.

Warm-up

3 min Jump Rope
2 Rounds
- 3/3 World’s Greatest Stretch
- 5 Pull-ups
- 10 Am. KBS (35# KB)

Went 3 minutes straight on the jump rope without a single miss.

Strength

5×5 Deadlifts at 2-1-2-1 Tempo

Pushed it to the limit and it was absolutely brutal. Went 225#, 275#, 305#, 335#, and 365#. It was heavy and I started to round the lower back just a little at the end. Fought to get all 5 reps in and that was definitely the max weight for the tempo. Then not much of a rest before starting the WOD. Forgot to take off the shoes for the deadlifts too.

WOD

50 Am. KBS (53# KB)
25 Pull-ups
150 DU
25 Pull-ups
50 Am. KBS (53# KB)

Went 35 reps and then 15 KBS to finish off at the beginning and worked on butterfly pull-ups. DU were a struggle today, but got through them. The last 50 American KBS were really tough. Finished in 12:05 overall. Was done with the warm-up, strength, and the WOD is less than 45 minutes.

Got home and started to go into a tunnel vision and a headache. I think it was from the tempo deadlifts, which really killed the WOD as well. This is only the 3rd time a CrossFit class has hit me like this. Should have probably gone lighter on the deadlifts, but really pushed them to the limit.

Hit Them Shoulders Hard

My low back and trips are pretty spicy from yesterday. Went in for the noon class.

Warm-up

2m Jump Rope
2 Rounds
- 2 Shoulder Press
- 2 Push Press
- 2 Push Jerk
- 2 Split Jerk
5 Pause Push Jerks
5 Pause Split Jerks
5 Jerk Footwork

Used an empty 45# bar for everything. Shoulders were nice and warmed up after this!

Strength

5 Sets

1 Shoulder Press
3 Push Press
Max Jerks
2m Rest

This is superset week. 🙂

Weight	Shoulder Press	Push Presses	Jerks
95#	1	3	16
105#	1	3	12
125#	1	3	6
135#	1	3	4
140#	1	3	5

Wow! Nowhere near my 1RM of 160# on the shoulder press, but that’s a lot of volume with the push presses and the jerks.

WOD

12:00

800m Run (buy-in)
AMRAP
- 5 Curtis Ps (95#)
- 30 DU (unbroken)

The run really gets you. I missed about 6 times in my 2nd round of double unders, twice in the 20s and one at 27 unbroken. Ugh!! That took a lot of time and winded me bad. I finished with 3 complete rounds plus 5 Curtis Ps.

Tomorrow I’m resting. It’s been a brutal few days.

All Cardio, All WOD

Last night I went for a nice 3+ mile walk to recover from Tuesday’s brutality. Went in at noon today.

Warm-up

3m Jump Rope
2m Plank
2 Rounds
- 12 Ring Pulldowns
- 12 Ring Bicep Curls
- 12 Bent Ys
- 12 Bent Ts
- 12 Single Leg Reach (each leg)
- 1-2m Rest

Haven’t done a plank that long in quite some time, but was able to hold it without too much trouble. Nice burn in this stuff. I used 10# DBs for the Ys, Ts, and Reaches.

WOD

3 Rounds

400m Run
500m Row
100 DU

Kind of what I needed to ease back in. Straight up GO type of WOD. I tried to keep everything right around 2 minutes and finished in 19:19. Last round of DUs kind of sucked and were hard to get going. Felt good overall though.

Cardio Sunday

Pretty sore from yesterday. It hurts to even touch my traps. Went in for the noon class and was thrilled to see it was an “easy” one.

Warm-up

Tabata Mash-up

PVC Pass-thrus
Bottom Squat Hold
Jumping Jacks

WOD

100 Jump Rope Singles
50 Lunges
50 Push-ups
50 AbMat Sit-ups
100 Jump Rope Singles
40 Lunges
40 Push-ups
40 AbMat Sit-ups
100 Jump Rope Singles
30 Lunges
30 Push-ups
30 AbMat Sit-ups
100 Jump Rope Singles
20 Lunges
20 Push-ups
20 AbMat Sit-ups
100 Jump Rope Singles
10 Lunges
10 Push-ups
10 AbMat Sit-ups

At least they weren’t hand-release push-ups, but still were the toughest part and I had to break them up a lot. Finished in 17:53.

Finisher

Death by Jingle Jangles (18′, by 3s)

Got through 27 and was on pace to get through 30, but slipped on some sweat or water around number 22 and nearly did the splits. I was so pissed because I wanted a shot at breaking my 30 + 21 gym record.

Partner Barbell Complex

My low back is sore and tight. Went in at 10am.

Warm-up

3 Rounds

1m Air Squats
1m Jump Rope
1m Russian KBS
1m One-arm DB Snatch
1m Sprawl (no push-up, no jump burpee)
1m Rest

Nice and easy pace.

WOD

30:00 AMRAP (I go, you go)

5 Power Cleans
5 Front Squats
5 Push Presses
5 Bent Rows
5 SDLHP

Casey and I knocked out 14 + 25 with 95#. He started first, so he did 15 full rounds. We kept a pretty consistent pace throughout, but slowed down some in the last 10 minutes. Great WOD, but brutal. Glad it’s over.

54 Inches

I had a massage from Cora earlier today, which usually translates into good deadlifting and today was no exception. Went to open gym.

Warm-up

Did a bunch of jump roping and double unders.

Strength

5×3 Deadlift

Warmed up with 10 at 135# and then hit 3 reps at 225#, 315#, 345#, 365#, and 385#. My goal for the day was to hit 385# which is supposed to translate into about a 425# 1RM, which is 10# over my current max. The reps at 385# were pretty easy so Matt convinced me to go for 405#. Once I got it moving it wasn’t much of a problem. But I started to lose the grip on the way up in my second rep and just couldn’t hang on through the 3rd one, so I had to bail on it. The strength was there though, so that’s good.

My low back didn’t feel very good on the set at 345#, so I was kind of worried, but the rest of the way it felt fine. 405# for 2 reps is supposed to come out to 430# for a 1RM and 3 reps to 445#, so I should be able to make a nice jump the next time around. Not sure I’ll be able to get it done next week since I leave for Arizona.

Explosion Training

Casey and I rigged up a box with mats and started doing max height jumps over a PVC pipe. I made it over 54″ without much trouble, but then my footwork got all messed up and my head got in the way. Was fun to do and a lot safer than jumping that high on to boxes.

WOD

14:00 EMOM

Odds: 4 Power Cleans (165#)
Evens: 10 Pull-ups

I wanted to get in some Olympic lifting work since we hadn’t done any all week. Was only planning on going for 10 minutes, but it felt good, so I added 4 more minutes. The cleans started to get tough, but overall this wasn’t that taxing on the cardio, which is fine since those heavy deadlifts and high jumps took a lot out of me. I’m sure tomorrow will be a nice long met-con anyway.

Hobbit Friday

Took the day off work to go see The Hobbit in IMAX 3D and I’m well rested after taking yesterday off. Went in to open gym tonight. All I did for a warm-up were some PVC pass-thrus.

Strength

Alternated sets between bench press and the deficit deadlifts.

5×3 Bench Press

10 @ 45#
5 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 215#

That’s a new high for 3 reps, up from only being able to hit 215# for 2 reps last cycle. These didn’t feel that great this week either, which is two weeks in a row it’s been a struggle.

5×1 Deficit (3″) Deadlifts

5 @ 135#
3 @ 225#
1 @ 315#
1 @ 345#
1 @ 385#
1 @ 405#
1 @ 415#

The 415# pull matches my 1RM for regular deadlifts. As I went for it, I didn’t think I was going to get it moving because it was really slow to start. Once it got above the deficit it felt smooth though.

WOD

This was a workout I made up and Matt used for the box today, so I had to give it a try even though I planned to do death by snatch.

10 Rounds

3 Full Squat Cleans (115#)
10 Lateral Bar Hops
10 HR Push-ups

The goal of the cleans was to cycle them without dropping the bar, so I chose 115# instead of the Rx 135#. I also wanted to keep my time under 10:00 so felt I had a good shot by dropping down in weight. I finished in 8:50. Was able to do all of the cleans while holding the bar and the hops were a piece of cake for me. The push-ups on the other hand sucked. Got pretty tough around the middle of WOD. After getting done I’m kind of curious what my time would have been with 135#.

I’m really happy with how the design of this WOD turned out. I figured some of the top scores would be under 10 minutes and they were. A lot of people finished around 12-15 minutes from the scores on the whiteboard. The use of the barbell didn’t overpower the WOD, so you could still get out quality cleans even in the 10th round, but the push-ups were a great challenge. The lateral hops were just enough high intensity to string it all together.

Finisher

3 Sets

MAX Deficit HSPU (hands on 15# bumper plate, which is probably 1-2″)
2m Rest

I was able to do 5, 6, and 4 reps. Tough! This was my first time trying HSPU like that.

I did a bunch of jump rope as kind of a cool down too.

Easy Like a Sunday Morning

Feeling great after a solid night’s rest and taking it easy all day yesterday.

Warm-up

5 Rounds

1m MB Cleans (20# MB)
1m Inch Worms
1m Jump Rope
1m Figure 8s (20# KB, 25# KB in round 5)
1m Hand-to-hand KBS (39# KB)
1m Rest

The goal is to keep a decent pace, but not any real high intensity. It was easy.

WOD

7 Rounds

24 OH Lunges (20# MB, 12 each leg)
10 Burpees
8 T2B

I really enjoyed this one. It was a WOD where I could go-go-go. Holding the medicine ball overhead was the toughest part of this. In rounds 3 and 4 I split up the lunges into 16 and 8. Other than that, everything was unbroken. I did take a few second breather in between each round as I moved a popsicle stick for counting. Finished in 14:48.

Road Work Circuit

I’m feeling pretty good after yesterday’s WOD and then the explosive training we did at night. Little sore in a lot of places, but nothing bad. Went to the 11am today and 14 of us were there to get our sweat on.

Warm-up

Matt called this a road work circuit, with the goal being to keep your heart rate in the 130-150 range, but work hard enough to get a sweat on.

5 Rounds

1m Russian KBS (40# KB)
1m Lateral Step Overs (12″ box)
1m Air Squats
1m Jump Rope
1m Jingle Jangles
1m Rest

It was kind of hard not to push the pace, but at the same time nice to work at a steady pace. I started out a little slow and my heart rate was less than 130, so I stepped it up a bit and each round it went up progressively, while still staying below the high-end of the range. Solid long “warm-up” that would be harder than most fitness classes out there.

WOD

12:00 AMRAP

12 Box Jumps (32″)
6 Thrusters (75#)
6 Burpees

This is actually based off the hero WOD “Rahoi” but due to space and box availability we had to switch it up. We don’t have the room for bar-facing burpees so we just did normal ones and our supply of 24″ boxes ran out quick so I went with the 32″ box. Since my box was so high, I scaled the thruster weight down from 95# to try to even it out a bit. You can’t really even out those box jumps though. The level of concentration and effort needed to keep jumping on that box is so much more than a 24″. The jump down off the box is really taxing too. Thrusters were probably too easy at 75# so it’s time to start stepping up my game on those. I was able to do 5 complete rounds plus 12 box jumps, 6 thrusters, and 3 of the burpees for a 5 + 21 score.

400 Club

I had a deep tissue massage today at 1 and then worked out at 5 to get a good chunk of rest before our 1RM deadlifts.

Warm-up

5:00 Jump Rope Singles

After always doing DUs it’s hard to switch over and do singles with a speed rope. Seems so slow. I lost count around 70 and figured it didn’t really matter how many anyways.

Strength

Find 1RM Deadlift

My goal was to hit 400# today. A month ago I pulled 385#, but couldn’t get 395# moving at all. Warmed up with 6 at 225#, 3 at 275# and then started on my singles. Did 315#, 345#, and 365#. Kevin did 405# on his attempt so I said why the hell not and got it easily. Went one more time and got 415# too. That’s a 30# increase in a month and 100# in the last 7 months!

WOD

20:00 AMRAP

1-2-3-4…

Deadlifts (115#)
Front Squats (115#)
Over the Bar Burpees

Around the 7th or 8th minute this really hits you and I had to start breaking things up a bit. Completed 11 full rounds plus 12 deadlifts and 5 front squats. I didn’t expect the deadlifts to get so hard at that weight. Fully expected the front squats to be difficult as the rep counts increased and they were.

No way I was staying for the 6pm Olympic lifting class after this one. My lower back is wiped out.