Jumping Jack – Nick Momrik's Fitness Logs

All About That Pressing Life

All kinds of things started getting sore yesterday and more so today. My body was feeling beat up the times I woke up in the middle of the night. Yesterday was a rest day but I did some rehab stuff that focused on the hip and butt, which took almost an hour. Went to the 4pm class today.

Warm-up

2:30 Run
3 Rounds
- 10 Jumping Jacks
- 5 Push-ups
- 10 PVC Passes
- 5 Shoulder Press (45#)
Bench Press
- 5×45#
- 5×135

Strength Endurance

4 Cycles

3:00 AMRAP
- 20 cal Echo Bike
- 10 Strict HSPU
- MAX Bench Press (135-145-155-165#)
2:00 Rest

All kinds of modifications for me today and for the next week as I try to let my back and calf rest. I did the bike instead of rowing, made the handstand push-ups harder by going strict, and benched instead of doing push jerks. This got really tough. I was pretty consistent with about 73-75 RPM on the bike. I was able to get through three sets of the HSPU unbroken and then 6-3-1 on the final set. My reps per round were 22-17-12-8 for bench press.

Conditioning

EMOM: 5 Burpees
Until the follow is finished:

75 Air Squats
75 Walking Lunges
75 Push-ups

Here’s my modified version instead of 50 reps each of snatches, cleans, and push presses all with 45# dumbbells. When I went down for that first burpee I could already feel the fatigue in my shoulders and chest! It took me 11:55 and it was at about the same time as a couple of other guys so my choices worked out well.

I had planned to stay and practice handstand walking, but a rib in my back felt out of place or something. Plus there was so much pressing that I wasn’t up for it.

Back on the Rig

Yep, time to properly rest this right calf. I about fell down the stairs this morning. Went to the 4pm class and we’re upstairs in the CrossFit room for the first time! They still have a lot of work to do, but almost all of the rig is up and there was flooring down.

Warm-up

8×50′ Shuttle Run
3 Rounds
- 10 Jumping Jacks
- 5 Air Squats
- 10 PVC Passes
- World’s Greatest Stretch
- 10/10 Leg Swings

Accessory

5 Sets

4/4 Single Arm DB Front Squats (50#)
8 Glute Bridges (50# DB)

Nothing crazy for me as the class did back squats and the bridges (or hip thrusts).

Conditioning

Tabata

T2B
OH Single Arm Walking Lunge (50#)
Seated Shoulder Press (45#)
MB Cleans (20#)

I decided I’m going to scale all kinds of things for the next 1.5 weeks before I leave on a trip in order to let this leg and my back heal up. No explosive movements (jumping, driving up, etc.) with my legs and no barbell lifting. So then that really gives me almost a month before I’m back and hopefully can hit things hard again. Will give me a lot of time to focus on gymnastics movements, bodyweight stuff, and maybe the bike. The class programming was T2B, barbell lunges, push presses, and Sumo deadlift high pulls (all with 95#).

I definitely wore grips for the toes to bars. Weston and I couldn’t remember what we used to do for these, but thought it was 7-8. So of course we both went for eight out of the gate. I got six rounds unbroken, did 4-4 in round seven, and then 6×1 in the eighth. Might have been able to sustain seven unbroken the whole way. I did six lunges every round. I sat on a medicine ball for the shoulder presses, doing four rounds of ten and four rounds of eight. I bet I feel those presses tomorrow. Then I did seven every time for the medicine ball cleans.

I went back and looked at my history and the best I’d done for Tabata T2B was 57 reps a year ago with 6×8 and 4-5. That day I did 5×8 unbroken, 5-3, and then singles. So 62 today was a nice PR!

100 Calorie Warm-up

My lats and upper abs are sore. Went to the 4pm class.

Warm-up

100 cal Echo Bike
4 Rounds
- 10 Jumping Jacks
- 10 PVC Passes
- 10 Air Squats
- 5 HR Push-ups
- Front Rack Stretch
3 Front Squats (45#)
3 Push Jerks (45#)
3 Front Squats (45#)
3 Push Jerks (45#)
3 Front Squats (95#)
3 Push Jerks (95#)

I was there early so jumped on the bike before class.

Conditioning

15:00 EMOM

5 Burpees over the Bar
3 Front Squats (135#)
3 Push Jerks (135#)

The Rx weight was 155, but I was having none of that. By using 135 I was able to keep a consistent pace with burpees and the barbell, getting over 30 seconds of rest every round. After 5 or 6 rounds I realized I could just go right from the third front squat into the jerk like I would with a C&J. Duh!

Accessory

5 Rounds

15s Hollow Hold
15s Rest
15s Hollow Hold
15s Rest
1:00 Russian KB Swings (70#)

This was programmed as an alternating EMOM, but there is no way I can hold a one minute hollow five times. I broke it up and maximized a full minute with the kettlebell. I took a quick breather after 20 reps every round and did 33-32-32-32-33 reps for 162 total.

Unexpected Terribleness

My lower body is really tight from the Monday squatting. Went to the 4pm class.

Warm-up

4 Rounds

10 Jumping Jacks
10 PVC Passes
Front Rack Stretch
5 Hand Release Push-ups
5 Air Squats

Power Cleans

5×45#
5×95
3×135
3×165

Conditioning

10:00 EMOM

3 Power Cleans (185#)
12 Push-ups

Went with the RX+ of 12 here over the Rx of 10. The Rx++ was 15, but that seemed like a stretch and I’ve done a lot of burpees and push-ups over the last week and a half. Rested five minutes before the next part.

10:00 EMOM

14 Russian KB Swings (53#)
14 Air Squats

Also did Rx+ here instead of doing 12s, however I didn’t do American swings. Rest was another 5 minutes before going on to the midline work.

Midline

3 Rounds

15-20s RKC Plank
40-45s Plank
1:00 Plate Sit-ups (45#)
1:00 Rest

It was a one minute plank so figured I’d make it harder by doing the first 15-20 seconds RKC style. The plate sit-ups were the worst part of the programming by far! I managed 17-15-14 reps.

Settle In

Went to the 9am class.

Warm-up

3 Sets

15 Reverse Hypers (50#)
5 Scap Pull-ups

4 Rounds

10 Jumping Jacks
World’s Greatest stretch
6 Lunges
6 Air Squats
10 PVC Passes
10 PVC Good Mornings

Strength

8/8 Back Rack Reverse Lunge
8/8 Single Leg KB RDL
2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.

Conditioning

10 Rounds

10 Front Squats (75#)
8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

40s cal Echo Bike
40s Cal Row
30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.

When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

4th Class This Week

My hip flexors have been wrecked all week from those 120 toes to bars. Went to the 4pm class.

Warm-up

2 Sets

10 Lateral Raises (5#)
10 Front Raises (5#)
10 Bent Over Lateral Raises (5#)

3 Rounds

10 Jumping Jacks
10 Air Squats
Worlds greatest stretch
Front rack stretch
5 Ring Rows

I also did 10×45# front squats.

Strength

5 Sets

10 Front Squats (95#)
10 Hip Thrusts (50#, 4 @ 60#)
2:00 Rest

These were supposed to be max rep sets at about 50% but these days I don’t like doing max reps with anything that’s going to affect my back. So I took it easy, especially with the squats cleans coming up in the metcon.

Conditioning

12:00 AMRAP

5 Squat Cleans (95#)
10 Pull-ups
20 Double Unders

All single cleans export two at the end. Kept picking the bar up without extra rest though. I did 5-5 on every round of pull-ups and was having a hard time getting the rhythm of my butterfly. Didn’t miss any dubs until two in the last round! Finished 8+2 and slowing down on the cleans like that turned out to be a nice steady pace.

My back has held up well this week and I’ve been to 4 classes.

Trade-Off

Definitely getting sore from squatting. Out in the garage during lunch.

Year of the Engine – Polarized

32:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

I did 883 calories and 18.7 km.

Went to the 4pm class.

Warm-up

4 Rounds

10 PVC Passes
5 HR Push-ups
5 Ring Rows
10 Jumping Jacks

Strength

5 Sets

10 Strict HSPU
10/10 Kroc Rows (53# KB)

I’m benching tomorrow, so I did these strict handstand push-ups instead of 5×10 bench press. Had a good 2-3 minutes of rest between each set, but it was still surprising to get all five sets of HSPU unbroken. I went wider with my hands on my last set, which was a lot easier.

Conditioning

15:00 AMRAP

Buy-in:
- 10-20-30-40 H2H KB Swings (53#)
- 3-4-5-6 Muscle-ups
AMRAP
- 6 Burpees
- 30 Double Unders

It was programmed as American swings and 10-20-30-40 pull-ups. The Rx+ version was muscle-ups and I really wanted to do some. I knew I’d get done with the muscle-ups much faster than doing 100 total pull-ups, so I was going to have the joy of a lot more time doing the AMRAP. Win-lose? I finished the buy-in at 6:11. Felt good on the rings and was able to do each set unbroken, even with all the hip fatigue from the swings. Started out a little slow on the burpees, but then, I think, in the third round, Michelle (who was coaching) joined in to push me. I figured she’d drop out soon enough, so didn’t pick up my pace much. When it was clear she wasn’t going away and I saw there were only a few minutes left I was able to speed up my burpees. I ended up doing nine rounds plus the six burpees.

I don’t think 18 muscle-ups is a good sub for 100 pull-ups. There is no way I would have done the 30 and 40 pull-ups unbroken, so I should have been forced to break up larger numbers of MU. Around 30 total MU would have been pretty solid. Doing 3-6-9-12 would have stuck to the 1x-2x-3x-4x pattern and forced me to break 9 and 12 in to 2-4 sets.

Four Sections

I got just over 9 hours of sleep last night! I think my legs are going to get pretty sore from all of the squats yesterday. No time again for a Year of the Engine workout today. Went to the 4pm class.

Warm-up

4 Rounds

10 Jumping Jacks
10 Pass Throughs
8 Air Squats

Power Clean & Push Jerk

3×45#
3×95
3×135

Conditioning

0:00-5:00
- 1k Row (3:27.8)
5:00-17:00 – Power Clean & Push Jerk
- 135
- 165
- 185
- 205
- 225
- 235
- 245
17:00-22:00
- 1 mile Echo Bike (2:21)
22:00-35:00
- 21-15-9
  - Deadlifts (225#)
  - Handstand Push-Ups
- AMRAP
  - Strict Handstand Push-ups

I thought about holding a 1:40/500m pace on the row, but didn’t want to completely destroy myself for the next 30 minutes of the workout. Only 16 seconds slower than my PR. I’ll take the push jerk considering my PR is 255! That bike started to burn before the half mile and then it was just holding on. My back was a little lit up from the last two C&J, so I took it nice and slow on the deadlifts. I went 6-5-5-5, 5-5-5, and 5-4. On the HSPU I went 6-5-5-5, 5-5-5, and 9. It took me 9:12 to complete, which would be a really slow Diane time. I rested until there were three minutes left when I decided to start doing strict HSPU. I started with a set of 5, then maybe a triple, some doubles, singles, and a double to finish, getting 21 reps.

Slowed Too Much

That Sunday night rowing workout took a lot out of me. Yesterday I walked 18 holes on the golf course. My mid and upper abs are really sore from the core work on Sunday.

Year of the Engine – Endurance

39:00 Run

Headed out for a run at 8am before it got too hot and humid. After noticing my heart rate was getting in to zone four too much on previous runs, I held back and wanted to keep more of an endurance pace for this. Went 3.48 miles, which is less than I did for the 36 minute run last week, but more on par with what the goal is supposed to be. I need to speed it up some though so there isn’t much time in zone one and it’s mostly zones 2-3. I need to set the heart rate zone alerts on my Garmin watch.

I felt kind tired the rest of the day after that run. Went to the 4pm class.

Warm-up

3 Sets
- 10 Reverse Hypers (160#)
4 Rounds
- 5 Russian KBS (44#)
- 10 PVC Passes
- 10 Jumping Jacks
Power Snatch
- 5×45#
- 5×75
- 3×95
- 3×115

Conditioning

E3M – 5 Rounds
- 10 cal Assault Bike
- 10 T2B
- 3 Power Snatch (135-145-155-160-165#)
E3M – 5 Rounds
- 10 cal Assault Bike
- 10 T2B
- 3 Power Cleans (185-195-205-215-225#)

Could I do the toes to bars unbroken? You bet! That was without a doubt my win of the day. 100 total T2B and I never broke up a set. Granted, it was a long (nearly 30 minute) workout, but I usually end up at singles with that much volume even doing sets of 4s or 5s. I did the snatches all touch-n-go and then went to singles for the power cleans. I put on my belt after the set of 185. I was holding about 80 RPM on the bike, which was taking around 25-35 seconds to finish. I had about 90 seconds of rest each round.

More Midline

2 Sets

2:00 Weighted Plank (45#)
2:00 Rest

Was programmed as 4 sets of 1:00 / 1:00, but I got a late start so jumped in with a couple of guys and wanted to catch up.

All Legs and Buns

Wasn’t sure how my back would feel after yesterday, since lifts from the hang are tougher on it. Feeling good today though. Out in the garage during lunch.

Year of the Engine – Interval

10 Rounds

1:15 Row
1:15 Rest

Set a goal of 1:38/500m, thinking it might be a little aggressive. It was good though; not easy, but enough of a challenge that I had to push the last half of the workout to stay on pace. Got exactly 383 meters every round.

Went to the 4pm class.

Warm-up

400m Run
2 Rounds
- 10 Good Mornings (45#)
- 10 Jumping Jacks
- 10 Russian KBS (44#)
Deadlift
- 10×45#
- 5×95
- 5×135

Strength

E4M – 4 Sets

25 cal Echo Bike
5 Deadlifts (155-205-205-235#)

After doing the first bike in about a minute I realized there was no reason to go so hard with what was coming up.

Conditioning

EMOM – 5 Wall Balls (20#, 10′)
100 Front Rack Lunges (95#)

I did 15-12-11-12-10-10-10-12-8. Early on I got messed up thinking the clock was counting down, so I think I dropped the bar for a quick rest in the first three rounds and definitely should not have. I think after 2 rounds I made a goal to get to 50 through 4 rounds and then finish out with sets of 10s. With only one round to go, I pushed it a little for that set of 12 so I’d had fewer to finish. Took me 8:30 and I was getting ass cramps shortly after.