Lunge – Page 4 – Nick Momrik's Fitness Logs

Heading to Vancouver

My abs are still a little sore, which tells me I’m not doing enough sit-ups. Next week I’m in Vancouver for work and it’ll be all running and body weight stuff, so I’ll make sure to get in a bunch. Trained at 3pm for a couple of hours. Hit the barbell hard since it’ll be a week without it.

Warm-up

1,000m Row

Strength

5/3/1 Shoulder Press – Cycle 1 Week 3

5 @ 60# (40% of Training Max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
3 @ 110# (75%)
3 @ 125# (85%)
1+ @ 140# (95%)

Knocked out 5 reps on the last set for an estimated max of 163#, which is just under my 165# PR.

5/3/1 Front Squats – Cycle 1 Week 2

I wanted to get in an extra squat session for the week so decided to just pick this even though I hadn’t done week 1.

5 @ 105# (40% of Training Max – warm)
5 @ 135# (50% – warm)
3 @ 160# (60% – warm)
3 @ 185# (70%)
3 @ 210# (80%)
3+ @ 240# (90%)

Trying to do a big set of front squats isn’t the easiest because it get’s really hard to breathe with the bar there for so long. I managed 6 reps, putting my estimated max at 287.5#, shy of my 295# PR. Felt good to get in some more squats for the week though.

Olympic Lifting

Trying to put a lot of time into snatches. Kevin’s help with some position stuff to work on meeting the bar with my hips and it’s really paying off.

Did about 10 minutes of position work with 45# on the training bar.

5:00 EMOM

3 Snatches (95#)

Rested for 5:00.

5:00 EMOM

2 Snatches (115#)

Felt great at 95#, so I wanted to see if I could keep it going with more weight. I was able to! I was getting such explosion behind some of them the bar got so high that I didn’t even have to drop under it and I ended up doing a power snatch. I did have one miss on the 2nd set, but stepped right up and ripped off two makes. I think I hit the hips on every rep in both EMOMs, which is probably more times hitting my hips than total before today. Need to keep doing this. Here’s one of the 115# lifts…

WOD

3 Rounds

150m Run
20 Pull-ups
5 Curtis P (95#)

Wore the gymnastics grips to protect my hand. Felt pretty good. I split pull-ups down to 14-6, 10-6-4, and 10-6-4. Definitely need to add in more high rep pull-up sets. Finished in 9:06.

A Morning Run

Hard to sleep at the cottage because it’s so hot and there is no AC.

Went for a run before 8am to beat the heat. Wasn’t going for any 5k records, just an easy jog to get the heart beating. Didn’t expect to go as ow as a did, but I’m okay with that because the goal was to build up aerobic capacity, not kill myself for the rest of the day. Ran 3.01 miles in 33:09.

Just before noon I started some OLY work and strength stuff.

Snatches

2 x 3 @ 95#
3 @ 115#
5:00 EMOM of 2 @ 135#
2 x 1 @ 145#
1 @ 155#
F @ 155#
1 @ 155#

I felt good early and got a little shaky after 135#. Noticed in the 155s that I started jumping forward. First time ever hitting 155# twice in one fay though! Here’s the final snatch.

Back Squats

10 @ 135#
10 @ 155#
10 @ 175#
10 @ 195#

No rack made this tougher than it needed to be. Having to clean the bar and get it to the back uses a lot of extra energy. Not sure I’ve dropped more than 165 on my back before.

3 Rounds NFT

8 Front Rack walking lunges (135#)
12 Weighted Sit-ups (two 5# plates behind head)
8 Front Rack reverse walking lunges (135#)
12 Air Squats

Solid 2 hours of work without killing myself.

Jumped on the Air Dyne at 8pm for some sprint intervals. Warmed up with 5:00 at a solid pace.

6 Rounds

30s @ 100%
4:30 slow to recover

I was going around 34mph and 110-115rpm during the sprints and 15mph and 50rpm when recovering. Including the warmup I racked up 614 cal and went 9.73 mi in the 35:00 (did the final recovery as a cool down).

I’m definitely feeling much better because that’s 3 hours of training on a day when it was about 90 degrees out.

Vacation Monday

Does a vacation officially start before this first week day? I never work weekends anyway. Legs are feeling a little sluggish from yesterday. Went to bed at 10 because I was exhausted from all of the sun and 3 training sessions. Still have night sweats though.

Jumped on the AD2 just after 7am.

5:00 warmup
Reverse Tabata (8 rounds)
- 10s Sprint
- 20s Rest
5:00 cool down

My best calories for a regular Tabata was 77 and I got 107 here, which is another one in the books confirming the AD6 is much harder to rack up calories on. Nice workout for being so quick. I really like switching up interval periods. Hopefully it pays off.

Around noon I setup for the big training session of the day.

Warm-up

50m Run
50m Run backwards

20 Good Mornings (green)
20/20 band walk (red)
10 press band (red)
10 band pull aparts (red)

Strength

Shoulder Press

5 @ 75#
5 @ 85#
5 @ 95#
5 @ 105
5 @ 135
ME @ 145 (3)

WOD

A little max aerobic power (MAP) training in the hot sun. Object is to go at 80%. Three minutes of rest between each AMRAP.

3:00 AMRAP

135# Bear

3:00 AMRAP

10 Front Rack walking lunges 135#
8 OTB burpees

2 full rounds

3:00 AMRAP

10 HR push-ups
15 Russian KBS 53#

3 full rounds

3:00 AMRAP

6 OHS 95#
12 sit-ups

2+3

3:00 AMRAP

5 thruster 95#
10 sumo deadlift high pull 53#

2+12

Much harder than expected!

Double Duty Weekend

I walked 18 holes of golf last night and afterwards my legs and low back were shot. Exhausted! Went in for the 9am class. I felt like I made good progress with my snatch yesterday so might as well keep it going with the clean & jerk today.

Warm-up

200m Run
200m Run Backwards
400m Run
200m Run Backwards
200m Run
5 Deadlifts (135#)
5 Deadlifts (185#)

The backwards runs are fun!

WOD

4 Rounds

200m Run
24 Lunges (12 each side)
12 Deadlifts (185#)
6 Lateral Burpees Over Bar
1m Rest

One of the easier ones to be honest. I’m sure my legs will feel it later, but the entire thing only took 12:01, with 3 minutes of that being rest time. My rounds were 2:13, 2:12, 2:14, and 2:18. I screwed up counting the over the bar burpees a couple of times so the overall time is messed up a little. Not sure what happened in that last round because I thought it was my fastest run of the bunch. I guess the deadlifts and burpees must have been a lot slower. Other than that, very consistent though.

Finisher

150 AbMat Sit-ups

I decided to do the first 100 as fast as possible to try to break my PR and I smashed it, with a time of 3:02, beating my previous best of 3:34. Took a minute rest and then busted out the last 50 unbroken in 1:41, which was a lot more of a struggle.

Headed home for some food and then back to Full Strength for OLY at noon. Warmed up with a 500m row, PVC pass-thrus and around-the-worlds. Then we also did some progressions with the PVC pipe to loosen up and get some feel.

Snatch Work

We did the following, working up in weight by doing doubles or singles.

Snatch Deadlift to the knee
Snatch Deadlift to the knee, pause, Snatch

Did some doubles at 45#, 75#, and 95#. Went up to 115# and 125# for singles. Since I had just worked up to heavy singles yesterday morning, I didn’t want to do that again, especially working from the knee. I tried to concentrate on technique, which is slowly getting better.

Snatch Balance

These felt solid today. Started off with doubles at 125# and then 145#. Didn’t feel comfortable dropping the weight back on my back after that so I switched to singles and dropped the weight to the floor after my rep. I went 155#, 165#, and 175#. That’s 20# heavier than I’ve done before and even 10# heavier than I’ve ever done for an OHS. Makes me feel good that if I can get the bar up there on a snatch, I can finish it off. I had the first attempt at 175#, but lost a little stability in the bottom and the weight came forward so I bailed. Nailed it without much trouble for a couple of singles after that and called it a day.

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.

800 Meter Sandwich

Feeling pretty good this morning. My legs are fine and I wasn’t tired getting up at 5:20am. Went in to CrossFit Pacific Beach again for the 6am class.

Warm-up

400m Run
10 Samson Stretches
10 Inchworms
10 Zombie Kicks
10 Air Squats
10 Skater Plyos

We also did a little more stretching. I liked doing a bottom squat hold while putting all of the weight over one heel to stretch out that ankle and calf.

Agility

Ladder drills

These were quick but fun.

WOD #1

800m Run
40-30-20-10
- KBS (53# KB)
- Box Jumps (24″)
800m Run

As you probably know, I love box jumps. I’m not used to doing that many American KBS, but I tried to keep to big sets and never did less than 10 in a row. Box jumps were nearly all unbroken. The last 800m sucked ass. I finished with a good time of 16:40.

Then it was back to the hotel to lead the last day of the Automattic Bootcamp at 7:30am.

Warm-up #2

50m

High Knees
Bear Crawls
Zombie Kicks

WOD #2

Partners

50 Broad Jumps
80 HR Push-ups
100 Lunges
80 Tuck Jumps
50 V-ups

I was kind of a 3rd partner in this, so it wasn’t bad. Seemed like people really liked the Bootcamp throughout the week.

Hungover WOD

Last night about 20 people from the gym went out to Bennigan’s where Kevin from the gym was playing with his band. Stayed out way too late so didn’t make it to the 9am class this morning like I planned. I did get in a garage WOD though.

Warm-up

Tabata Mash-up

Butt Kicks
High Knees

WOD

3 Rounds

20 Lunges (50# DBs)
10 Burpee Deadlifts (50# DBs)
20 Kroc Rows (50# DB, 10 each arm)

The plan was to do 20 burpee deadlifts each round, but after the first 3 I knew that wasn’t going to happen after the lunges so I knocked it down to 10. Around 90 degrees today and this one was brutal. Finished in 11:34.

Finisher

5 Rounds

10 Ring Rows
10 Leg Raises

This was for quality, not for time. The leg raises were done on my pull-up/dip stand thing where you hold yourself up by your forearms being on pads and holding some handles. Nice way to finish off.

Now I’m off to Columbus, OH for the Level 1 Certification at Rogue Headquaters. I’m so excited there are not words to express it.

Screw the Rest Day

I couldn’t help myself and had to get in for a WOD tonight. Matt had posted some pictures on Facebook showing that deadlifts were part of the WOD today. I love deadlifting, so I got all excited and it didn’t take long for me to decide I’d hit the gym. Well, he switched up the WOD for the night classes and no deadlifts. Night classes got one of the Hero benchmarks instead.

Warm-up

25-20-15-10-5

Lunges
Tuck Jumps

WOD

“Helton” Hero Benchmark
3 rounds

800m Run
30 DB Squat Cleans (40#)
30 Burpees

WOW! This one was a bruiser of a WOD, as most of the Hero benchmarks usually are. The WOD calls for using 50# DBs as Rx, but we don’t have any and I wouldn’t have been able to do that anyway. I could have tried the 45s, but I wouldn’t have been able to keep up much intensity. I settled on the 40s which worked out pretty well. If I had used 35s I would have been able to push a little harder, but I was still able to finish under the 40 minute time limit we had, so I’m happy. I finished in 36:56.

For the first two rounds I tried to stick to sets of 5 squat cleans, other than at the beginning when I probably did a few more reps in the first couple of sets to start. In the 3rd round I was getting mostly sets of 4. All burpees were done unbroken, but pretty damn slow.

After doing 110 goblet squats and 110 burpees yesterday, this WOD had a lot of similarities, so hopefully the next two days will be something completely different. Then Saturday and Sunday are rest days for sure since I’ll be out-of-town visiting some friends.

Can You Donate Some Dollars?

This Saturday is CrossFit for Hope, which is an event based around raising money for St. Jude Children’s Hospital. CrossFitters around the world will be doing the “Hope” WOD and are taking donations and pledges. If you have a few spare bucks to donate, I have a big box over in the right sidebar linking to the page where you can sponsor me. St. Jude is a great cause and does a ton to advance cancer research. I’m trying to raise $300, so anything you can do is greatly appreciated. Thanks!

It felt great to take a rest day yesterday. It was tough not doing anything, but I know it’s for the best.

Warm-up

Tabata Mash-up

Broad Jumps
Rock Climbers

Haven’t done either of these exercises in quite some time. Both are pretty taxing.

WOD

250m Run
50 Tuck Jumps
50 Plank Push-ups
250m Run
40 Lunges
40 Prayer Crunches
250m Run
30 SDLHP (71# KB)
30 K2E
250m Run
20 Burpee Box Jumps (24″)
20 Ring Rows
250m Run
10 Pull-ups
10 Curtis P’s (40# DBs)
250m Run

I’d never done plank push-ups or Curtis P’s before and to be honest, I won’t be mad if I never have to do them again. Haha! Both were tough on me. My time was 24:48.

Ab Finisher

1m Side Plank (R)
10 V-ups
1m Side Plank (L)
10 V-ups
45s Side Plank (R)
11 V-ups
45s Side Plank (L)
11 V-ups
30s Side Plank (R)
12 V-ups
30s Side Plank (L)
12 V-ups
15s Side Plank (R)
13 V-ups
15s Side Plank (L)
13 V-ups

My tailbone and the surrounding areas still have some issues, so the V-ups were pretty brutal, not to mention there was a total of 90 of them. I got through them though.

Today was a great WOD and finisher that hit a lot of areas.

Reebok hasn’t shipped my CrossFit Nano 2.0 shoes yet. I wonder what the hold-up is. I did call Zappos to check on the status of the Inov-8s I had to return and they are actually crediting my credit card for them. I figured they were giving me a credit to use on another pair of shoes. I love Zappos!

Embrace the Suck

The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.

What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.

“Dedication” by Jon Gilson, Again Faster Equipment

I need to get better at pushing through the suck if I want to get stronger and improve my endurance faster than my current pace of improvement. I know I can do it. Gotta get the mind right.

My buddy Mo came in to the 11am class with me. I’ve been trying to convince him to try a CrossFit box near him for over 6 months. After 2 days of WODs, he finally understands. You can tell people about it all day long, but they’ll never really understand until they experience the intensity for themselves.

Warm-up

5 rounds

Lunges
PVC OHS

After doing all of the plyo lunges and air squats yesterday in the gym, this warm-up wasn’t exactly a welcome sight. I do need the work, so that’s a plus I guess.

WOD

50 K2E
100 Wall Balls
50 T2B
100 Box Jumps
50 V-ups
100 Burpees
50 Pull-ups

How’s that for a chipper? I was worried about 150 reps hanging from the bar, especially with “Murph” tomorrow. I have some mini-rips, but no major ones, and looks like one small blood blister under a callus. I’ll have to really clean these calluses up tomorrow so they don’t bother me for the 100 pull-ups. The nice thing is that I’ll break them up into “Cindy” rounds so will only be knocking out 5 at a time.

Going back to the quote at the top, I tried to push through the pain as much as I could today. I was able to get 3 sets of 25 burpees, when I’d normally break that up a lot more and take more breaks. Keep getting better each day! We had a 40 minute time limit on the WOD and I was the only person in class to finish with a time of 39:05.

What a great way to start a Sunday!