Kettlebell Swing – Page 20 – Nick Momrik's Fitness Logs

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

500m Ski Erg
1:00 Rest
300m Ski Erg
3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

15 GHD Sit-ups
15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

1,000m Row (3:58.1)
2×10 Reverse Hyper (210#)
Bottom Squat Hold

Strength

Deadlifts

5×155#
5×245#
4×315#
2×365#
2×385#
2×405#
2×425#
2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

Conditioning

10:00 AMRAP

8 T2B
8 Deadlifts (185#)
16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

So Much Oxygen

Traveled back from Estes Park, CO yesterday. Was great to get a solid night of sleep in my own bed. Made it in for the 10am class. Warmed up with a few minutes of jump rope and 3/3 Turkish Get-ups with a 30# DB.

10:00 EMOM

2 Turkish Get-ups (53# KB)

Partner Chipper

100 DU (50 each, can work at the same time)
150 American KBS (62#, Kevin used 53#)
100 Wall Balls (20#, 10′)
75 Push-ups
50 Ring Dips
100 DU (50 each, can work at the same time)

We finished in 15:59. Ring dips sucked! Wasn’t too bad of a workout, especially coming back down from elevation all week.

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

400m Row (1:39)
15:00 Stretching & Mobility
4 Rounds NFT
- 10 American KBS (35#)
- 6 Wall Balls (20#, 10′)
- 2 Burpees
- 2 Good Mornings (PVC)

Conditioning

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.

Warm-up

3 Rounds

5 Push-ups
4 Inch Worms
20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.

XWOD

3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
2-1-2-1-2-1-2-1 X Push-ups
- 2s: 18″ Plyo
- 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!

Conditioning

8:00 AMRAP

8 Deadlifts (185#)
8 OTB Burpees
8 American KBS (62#)

Got exactly 6 rounds.

Midline

8 Rounds (Tabata)

20s Hollow Hold
10s Rest

Yuck!

I finished up with 2 sets of 20 reverse wrist curls with 45#.

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.

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
Partner A – 30 Thrusters, Partner B – 60 American KBS
Partner A – 30 American KBS, Partner B – 15 Thrusters
Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.

Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

20 T2B
15 Burpees over the Bar
10 Cleans (115/75#)
20 T2B
15 Burpees over the Bar
10 Cleans (155/105#)
20 T2B
15 Burpees over the Bar
MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.

Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

7 Deadlifts (205/135#)
14 Pull-ups

1:00 Rest

6:00 AMRAP

7 Box Jump Overs (24/20″, touch on top)
14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.

Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.

Back at it

Still a bit tired from the trip. Knew I needed the rest day yesterday though. Went in for the 5:30pm class at CFi. Was good to be back!

Warm-up

Foam Rolling
Shoulder Stretching

Accessory

100 American KBS (44#)

Did it with two sets (65-35) in 3:39.

Strength

Push Jerks

5×75#
3×110#
3×135#
3×165#
3×185#
3×205#
3×225#
3×235#

I don’t ever remember doing 235# for one even. It’s never been a lift I’ve tried to max out on. I’d done 225# before though. So getting a triple was pretty big.

Conditioning

10 Rounds

1:00 “Cindy”
- 5 Pull-ups
- 10 HR Push-ups
- 15 Air Squats
1:00 Rest

We continued each round where we left off. I ended up with 14 rounds plus 1 pull-up. Push-ups got a little slow and I think I took 2 short breaks somewhere on them. Last summer I did 12 rounds of this exact same workout at SF and my score was 14+1!! I’d say that’s getting fitter. 🙂

Alex was still doing jerks and was at 235#, so I jumped in for some singles. Hit 235# again, then 245#, then 255#, all for PRs. Missed 265# because I wasn’t tight in the middle. Had the weight locked out overhead no problem. So now my push jerk and split jerk are equal. Tells you where I need some technique and confidence work.

The 240 frames per second on the iPhone 6 is pretty sweet!

Automattic CrossFit

Got up and did yoga at 7:30 this morning, let by a couple of women in the company. They did a really great job.

I setup a private Intro to CrossFit class over at CrossFit Park City for anyone in the company interested in trying it out. They did a really great job explaining CrossFit to everyone, teaching some movements and then putting us through a workout. 15 Automatticians went.

Warm-up

3 Rounds

100m Run
5/5 Calf Stretches
5 V-up Roll-overs

12:00 AMRAP

8 Burpee over the Box Jumps (24″)
12 American KBS (53#)
14 Air Squats

Damn altitude! Though I do feel myself getting better as the week progresses. I got 6 rounds plus 3 burpee box overs.

After we did some of the couch stretch and pretzel quad/gluten stretch.

Automatticians at CrossFit Park City

Trying Jerk Dips

Feeling pretty great. Mid back is a little sore, but not sure why. In for the 10am at CFi and then some extra lifting after class.

Warm-up

Bottom Squat Holds
Wrist Stretching
Rack Position Stretching

Strength

Front Squats

5×45#
3×135#
3×185#
3×205#
3×225#
3×245#
3×265#
3×275#
3×285#

Felt really good! Would have liked to try another set or two if there had been time.

Conditioning

20:00 AMRAP (Partner)

20 Power Cleans
30 Burpees
40 American KBS

* One person working at a time. Split up reps any way you want.

I paired up with Raymond and we used different equipment. Split up reps for the most part but a few rounds in I started doing more burpees. I used 135# for the cleans and a 53# KB for the swings. We got 4 full rounds plus 20 cleans, 30 burpees, and 6 kettlebell swings. I was sweating more than I can remember in a long time and the weather has shifted to fall, so that was weird.

Midline

4 Rounds

20s Hollow Rocks
10s Rest

Right into…

4 Rounds

20s Plank
10s Rest

I could not keep up with the hollow rocks for all 8 rounds after doing that workout. Fought hard to get through just the 4.

Weightlifting

Jerk Dips & Split Jerks

5×45#
3×95#
3×125#
3×145#
3×1653
3×185#
3×195#
3×205#
3×215#
3×225#

Have seen Catalyst Athletics using the jerk dips with a few of their athletes and figure it would be useful for me to try some in order to reinforce that positioning and body path. I was doing the jerk dip reps and then going right into the first rep of the jerks. They also fatigued my legs a bit, forcing me to think about dropping under the bar, which was much better today.

Felt pretty solid overall and didn’t have any misses. My wrists have built back up too. I didn’t wear wrist wraps at all, but I could start to feel it some in the last few sets. Pretty stoked though. I’ve never hit triples that heavy before.

High & Heavy

Not feeling very energized this morning, but in for the 9am at CFi.

Warm-up

Crossover Symmetry Activation
Band Pulls & Pass Thrus
20 Air Squats
Shoulder Press
- 5×45#
- 5×95#
- 3×115#
- 3×135#

XWOD

3-3-3-3-3-3-3-3 Shoulder Press (150#)
2-1-2-1-2-1-2-1 Wall Balls
- 2s: 20# MB to 13′ target
- 1s: 25# Slam Ball to 13′ target

That’s a new 3RM on my shoulder press again and for 8 sets! Took some getting used to throwing the 25# ball so high, but was getting the last couple.

Conditioning

2 Rounds

2:00 AMRAP
- 10 Burpees
- 10 Box Jumps (24″)
1:00 Rest
2:00 AMRAP
- 10 Goblet Squats (53# KB)
- 10 Russian KBS (53# KB)
1:00 Rest

All GO in these little AMRAPs. I went unbroken through everything, never having the kettlebell touch the ground. I got 2+5, 3+11, 2+3, and 3+8, so only fell off the pace a little the second time through.

Midline

3 Rounds NFT

20 Russian Twists (53# KB)
20 Sit-ups

Hit an afternoon snatch session in the garage. Warmed up with

5×45# Muscle Snatch
5×45# Snatch Press
5×45# OHS
3×75# Muscle Snatch
3×75# Snatch Press
3×75# OHS
3×95# Power Snatch

Then I did a little complex of:

Power from floor w/ 2s pause at knee
Squat from hang at knee

I started at 115# and went up 5# at a time until I hit 160, so 10 sets.

Then I was planning to do an EMOM with a double squat snatch with 165#. Missed the second attempt in the first minute and then missed another attempt at it. So I started over. 🙂

10:00 EMOM

2×155# Squat Snatch

I had one miss on the 2nd rep in round 6 but took a breath, concentrated, and hit a second make right after the miss. From that point on I really had to focus. My thoughts were on being explosive through the second pull and finishing strong to punch the bar overhead. I think a lot of my misses are because I’m not aggressive with the bar at the end and I lose tension.

Walked about a half mile after.