Kroc Row – Page 9 – Nick Momrik's Fitness Logs

Hops

Was tough rolling out of bed this morning.

Warm-up

2x Band Pulls and shoulder stretching
2x 10/10 Leg Swings (F-B, S-S)
20 Star Jumps

Strength

12:00 EMOM

Odds: 10/10 Kroc Rows (62# KB)
Evens: 10 Weighted Sit-ups (53# KB)

Focused on doing the Kroc Rows as strict as possible. Tried to keep a good back position with the sit-ups.

Conditioning

10 Rounds

10 Box Jumps (30″)
10 Burpees

I’m going to be feeling all of those jumps tomorrow. It’s been awhile since I did any box jumps higher than 24″ in a workout. Really had to focus on each jump after nearly landing on my face in the 2nd round. Finished in 15:50.

Midline

10:00 E2M

10 Hip Extensions (on Roman Chair)
30s Plank

I held the plank for a full minute in the last round.

Fuck, My Back

Moving a little slow this morning, but in for the 9am class.

Warm-up

20 Zombie Kicks
20 Air Squats
15/15 Standing Hurdles (forward and backward)
10 Burpees

Strength

5×5 Deadlifts @ 70-80%

10×135#
5×225#
5×315#
5×335#
5×355#
5×375#
4×385#

What a fucking idiot. Tried to push it and now that low back area on the right side is worse than it was 2 weeks ago. It was starting to feel pretty good too. I want to slap myself. Pisses me off even more that it was already the most volume I’d done for a 5×5 before trying that last set.

2014-02-19-5x5-deadlifts

Accessory

Kroc Rows

10/10 x 60#
10/10 x 71#
10/10 x 71#

Conditioning

20 Thrusters (95#)
20 Power Cleans (95#)
20 Shoulder to OH (95#)
20 OHS (95#)
20 Front Squats (95#)

* Do 5 burpees EMOM starting at 1:00

I felt pretty terrible in the workout and didn’t push it on my burpees because I could feel my back there. Not to mention I couldn’t breathe and felt like shit. Took me 4 minutes to do the OHS, only able to get 5 reps each time! Not good. Total time of 10:57. I think I was the last one done.

Rested a bit when I got home, finished shoveling the end of the driveway, and then made a pit stop in the garage on the way in.

Accessory

5×10 Reverse Hyper using GHD with green band

A Main Site WOD

In at 10 with Matt again. Walking up/down stairs is feeling better today.

Warm-up

500m Row

Strength

3 Shoulder Presses at 30X1 tempo
10/10 KB Rows on Bench

45-95-115-120-125-130-135 for the shoulder presses and 48-48-53-62-62-71 for the rows.

3 Rounds

10 Back Squats w/ empty 45# bar
30s Plank

Just a little something to get the knee moving.

WOD

This gem is today’s crossfit.com WOD. Might be the first time I’ve ever used one on the scheduled day.

15:00 AMRAP

250m Row
25 C2D Push-ups

Lost about 10-15 seconds in the middle due to weird bump noises from the rower, which I think just ended up being dirt on the track. Did 6 rounds plus 126m. All sets of push-ups were 5 or more.

Finisher

Tabata

6 rounds of Hollow Rocks
2 rounds of Supermans

I was already having to break in the 5th and 6th rounds of hollow rocks, so switched to supermans to finish it out. The hollow rocks were horrible!

Making Use of the Hotel Dumbbells

Up early again. Usually works better for me not completely changing over to the 3 hour time difference as long as I can get to bed at a reasonable time.

Warm-up

4:00 of fast walking and slow running on the treadmill

Strength

3 Sets

10/10 Curls
10 Shoulder Presses
10 Front Squats

I used 30s, 35s, and 40s.

3 Sets

10/10 Kroc Rows
10 Incline Bench Press
10 Weighted Lunges (holding each DB at sides)

Used 45s, 50s, and 50s.

WOD

5 Rounds

20s Sprint on treadmill @ 3.0 incline & 8.5 speed
10 Goblet Squats (50# DB)

Probably could have pushed the pace up on the treadmill. Good little WOD though. I was going to head outside for some hill sprints on the little hill in front of the hotel but then I realized I could use the incline on the treadmill and get it done sooner.

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

500m Row
PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

3 @ 95#
2 @ 115#
2 @ 135#
1 @ 155#
1 @ 165#
1 @ 170#
F/1 @ 175#
F/F/F/1 @ 180#
F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

5 @ 135#
5 @ 185#
5 @ 225#
5 @ 255#
1 @ 265#
1 @ 275#
1 @ 285#
1 @ 295#
1 @ 305#
1 @ 215#
1 @ 325#
1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

20s Bottom Squat Hold
10 Zombie Kicks
5 Burpees

Strength

10:00 EMOM

Odds: 5 RDLs (195#)
Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

8 Strict Chin-ups
30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

5 SH to OH (115#)
10 Deadlifts (115#)
15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

Too Much?

I walked 18 holes of golf yesterday morning and was pretty exhausted most of the rest of the day. No idea why. I got in an hour nap and was in bed early to get 9 hours of sleep. In at 10am this morning.

Warm-up

450m Run
100m Sled Drag (160#)
25/25 Band Walks (Red)
10/10 Flamingos
10/10 Leg Swings (F-B, S-S)

Strength

5/3/1 Deadlifts – Cycle 1 Week 3

5 @ 165# (40% of Training Max – warm)
5 @ 205# (50%)
3 @ 245# (60%)
5 @ 305# (75%)
3 @ 350# (85%)
1+ @ 390# (95%)

To beat my previous best estimated 1RM I needed 7 reps and I ended up getting 8 for a new estimate of 493#!! Probably still quite a bit higher than my real max, but I’ll take it. I might have pushed a little too much though, because I felt something in rep 5 or 6 and then in rep 8. Hopefully it was nothing, but low back was pretty sore almost immediately, although it did hold up in the WOD.

Kroc Rows

3 Sets of 15/15 with a 53# KB

Actually did these after the WOD, but wanted to group them up here in the strength section.

WOD

3 Rounds

20 Deadlifts (135#)
15 Back Squats (135#)
10 Push Jerks (135#)

First longer barbell complex in a while and it showed. Took me 11:37 to finish. I went 19-1, 10-9-1, and 14-5-1 on the deadlifts, back squats all “unbroken” (never dropped the bar), and 5-5, 6-4, and 6-4 on the push jerks. If we hadn’t just done heavy deadlifts I would have been able to get them all unbroken each round I think. I was starting to feel pretty rough trying to recover after this.

Finisher

“Air Dyne Hell”
10 Rounds

15s at 100% (20s at 100% on the last round)
1:45 Rest

Kevin and I got 273 calories, down from our last time with 287. No idea how we managed that before!

I got home and thought I was going to pass out for the next 20-30 minutes. Slamming a lemonade helped right away though. I think that might have been too much intensity after the heavy deadlifts.

I went back at 6 since my legs were already feeling the morning session and my back was pretty lit up. Figured it would be good to flush things out a bit.

0.5 Mile Sled Drag (forward) with 115#

“Annie”
50-40-30-20-10

DU
Sit-ups

Smashed my old PR of 7:41 with a 7:08. I missed my first DU on the sets of 50 and 40, but otherwise did them with 50, 2-38, 30, 20, 10. Could have been sub 7 without those misses, but I have no idea how people do sit-ups so damn fast. I never stopped moving.

0.5 Mile Sled Drag (backwards) with 115#

Ugh, backwards is so hard on the hip flexors. I wanted to stop after 2 of 6 laps, but kept on truckin’.

Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

Lots of stretching
2m Air Dyne

Gymnastics

10:00 EMOM

5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

3 Broad Jumps (for distance)

Strength

12:00 E2MOM

1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

10/10 62# KB
10/10 62# KB
10/10 62# KB
10/10 71# KB
7/7 80# KB

WOD

3 Rounds

30 DU
10 V-ups
10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.

Hawaiian Hill Sprints

The time zone shift hasn’t bothered me too much. We’ve been getting to bed early due to exhaustion, so getting up early has been easy.

Warm-up

Ran a little loop that was probably about 400m.

WOD

10 Rounds

20 Air Squats
Hill Sprint (maybe 70 yards?)
Walk down the hill

There’s a picture of the hill. I sprinted from the end of the driveway up to the top of the hill and then walked back down for recovery each round. All of the air squats were done unbroken and I tried to go top speed on them. Counting all of the walking, my total time was 18:49.

Strength

12:00 EMOM

Odds: 12 Weighted Lunges (40# DBs, 6 each leg)
Evens: 20 Kroc Rows (40# DB, switch arms each time)

I was going to try for 20 and 25, but that was a bit ambitious and didn’t leave enough rest time, so I actually did 20 lunges in the first round.

Unfinished Business

Enjoying my vacation, so I lazed around all day. Didn’t even get dressed until 6, so went to the 8pm class.

Warm-up

3 Rounds

1m V-ups
1m Plank
1m Bicycles
1m Flutter Kicks
1m Russian Twists (35# KB)
1m Rest

This was a doosey! It’s been awhile since it was this hard to hold a 1 minute plank, but I did it each round. I didn’t realize how sore my hamstrings were until those bicycles. I guess the abs got a good workout yesterday with the Zercher squats.

Strength

5×3 Floor Press

My shoulders are still feeling a little weird from the hour of Insanity with the weight vest and my back is still messed up, so I wasn’t sure how this would go. Went 135#, 155#, 175#, 195#, and 215# for 3 reps each. That was my goal for the day. Since we had plenty of time, Brent decided to go for one more set and hit his, so I said “what the hell” even though 215# was far from easy. Loaded up 225# (my previous 1RM) and squeezed out the 3rd rep. That’s even better than my bench press 3RM, so I’m convinced I have a distinct disadvantage in the bench because of my long arms.

WOD

5 Rounds

30 HR Push-ups
20 Kroc Rows (60# DB, 10 each arm)
10 Ring Dips

I can’t remember the last time I failed to finish a WOD. I wasn’t really expecting to have a 16 minute time cap either since some of the times on the board were over that. I’m going along thinking I might be able to get it done under 20:00 and Cari says we only have 1 minute left! I finished 5 rounds and 5 of the push-ups. Arms were just fried from doing 6 sets of floor press. I figured the push-ups would kill me, and they sure did. After round 1 I was struggling to do 5 at a time. I also know I was in trouble when I couldn’t even do the first 10 ring dips unbroken. But I didn’t have to resort to using a band at all, so that’s good. I think there were only 6 or 7 people all day that finished this one.

Switch It Up Tuesday

On Tuesday’s I usually go to the OLY class at 6, but it’s time for a week off that much snatch work, especially with 1RM shoulder press tomorrow. I went to the 9am and will probably do some rowing intervals later tonight.

Warm-up

Tabata Mash-up

Mountain Climbers
Burpees

Strength

5 Sets

5 Weighted Pull-ups
20 Weighted Sit-ups

I went with the weight hanging from my feet for pull-ups and used 8#, 10#, 15#, 20#, and 25#. That’s a new high for the weight at my feet and I got all 5 reps. I just recently got up to 20# the last time we did this, so my pull-ups are getting a lot stronger. I only had time for 4 rounds of the sit-ups. Used two 25# KBs, 62# KB, two 35# DBs, and 39# + 40# KBs. The weighted sit-ups never seem to get any easier, partly because it’s so awkward.

WOD

20:00 EMOM

7 Wall Balls (20# MB, 10′ target)
7 Kroc Rows (60# DB, alternate arms each round)

Tougher than it looks. Good workout, but you aren’t left dying on the floor, so it was a nice change of pace after yesterday. I almost took the 71# KB for Kroc rows, but glad I didn’t because I’m not sure I would have been able to get all the reps.

Finisher

3 Sets

MAX L-Hang
60s Rest

I held the L as long as I could and when my feet started falling, I held knees up as long as I could. I think I averaged about 30 seconds of hold each round and fought for extra on the last round.