MB Pass – Nick Momrik's Fitness Logs

Two Extra

Was delaying going to the gym, but finally got my ass in gear to get there with enough time to get in the thrusters before the 6:30 class. My quads are still sore to the touch! I’ve never had DOMS linger this long before. My back is still not great, but I need to get back into the gym routine.

Warm-up

Bottom Squat Hold
5 Thrusters (45#)
5 Thrusters (95#)

Thruster Attack – Week 1 Workout 2

10:00 EMOM

5 Thrusters (135#)

It was only supposed to be 8 rounds, but I felt “good” so I did two more. Within minutes of finishing I was light-headed. Had enough time to recover while class warmed up and they were doing deadlifts. I jumped on the RH instead.

Reverse Hyper

2x8x210#
3x10x210#

Conditioning

400m Run
5 Rounds
- 3 Curtis P (75#)
- 7 Burpees
400m Run

Definitely was going light today, which allowed me to go non-stop at a good pace. Finished in 8:38.

Midline

4 Sets

3 Straight Partner Medicine Ball Passes (30#)
3/3 Side Partner Medicine Ball Passes (30#)

Burpees to the Bar

In for the 10am class.

Warm-up

Bottom Squat Hold
Tricep/Front Rack Stretching
Air Squats

Weightlifting: Power Cleans

5x20kg
4x50kg
3x70kg
2x90kg
2x2x100kg
1x105kg

Wasn’t going anything crazy with my back being aggravated for the last few days. Felt easy though. Did touch-n-go through 90 and singles at 100. No belt or lifting shoes.

Conditioning

Partner with Michelle

100 Burpees
30 C&J (155/105#)
40 Deadlifts (155/105#)
50 Back Squats (155/105#)

We did each did 5×10 burpees, 5×3 clean and jerks, 2×10 deadlifts, and 8-8-9 back squats. The burpees weren’t as bad as I was expecting. Did all my C&J sets touch-n-go and they felt good. We finished in 12:06. Fun workout! I did put my belt on for this after the burpees were done.

Midline

3 Rounds of MB Complex

10 Chest Pass
10 Pass w/ Sit-up
10/10 Twist & Pass
10 Pass Straight Up

Always a good burn, especially those twist and passes.

Closing in on a Power 200

My HRV recovered back up to 109 this morning and my resting heart rate was down 10 beats to 43. When the HRV was in the orange on Thursday morning, I should have probably held back a little in the workout that day. Active recovery to the rescue! I was up earlier than normal so chilled with my coffee before hitting the garage. Warmed up with 3 minutes on the Ski Erg (616 meters).

Coffee Squats

Pause Back Squats (5s in the hole)

10×45#
5×135#
5×155#
3×175#
3×195#
3×215#
3×235#
3×255#

I only planned on hitting 235#, but it was feeling so good I had to go another set. I first put 245# on the bar, but bumped changed my mind before going and was glad I did. Felt good!

Then to CFi for the 10am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Pass-thrus
5 Hang Muscle Snatch (45#)
5 Snatch Press (45#)

Power Snatch

3×95#
3×115#
3×135#
2×155#
1×165#
1×175#
1×185#
1×195# (PR)

Knew I wanted to go for that PR today when I saw snatch work on the board. Felt solid.

Conditioning

14 Rounds (Partner)

12 Burpees
12 Air Squats
12 Pull-ups

Killed it with Bryan by going 6-6-12-6-6 every round. We picked up the pace in the last 2 rounds to finish at 13:51. Great workout and was nice to be able to knock out quick air squats.

Midline

2x with a partner (20#)

10 Chest MB Passes
10 OH MB Passes
10/10 Side MB Passes
10 Up MB Passes

Before heading home I did Crossover Symmetry Iron Scap for those shoulders.

Low Key Sunday

Yep, still sore. Hurts to much of any pressure on my quads. Did a round of the stretching in the morning, then to the gym for Super Sunday at noon.

Warm-up

3 Rounds NFT
- 15 Reverse Hypers (210#)
- 250m Row
Crossover Symmetry Activation
Bottom Squat Holds

Conditioning

3 Rounds

1:00 Walking Lunges
30s Rest
1:00 Burpee Broad Jumps
30s Rest

Pretty easy day. Still didn’t want to do anything nuts while still recovering from 15.5. Lunges actually felt good to work the quads some. Did 149 total reps.

Gymnastics

E2M 30:00

10 Ring Push-ups
10 V-ups

I did both movements back-to-back and was able to do all of the sets of both unbroken.

Midline

3 Rounds – Partner MB Pass Complex

10 Chest MB Passes
10 OH MB Passes
10/10 Side MB Passes
10 Up MB Passes

Knocked out Crossover Symmetry Plyometrics and did some extra stretching. I’ll do another round of the back stretches tonight.

More Than I Bargained For

Needed that rest day yesterday, but it’s so hard not to do anything. Got a massage in the afternoon. In early this morning before the 10am class to get in some extra work.

Warm-up

2k Row – 7:55.5

Gymnasty

E30S until fail

2 MU

Made it through 14+1 and failed on muscle-up #30. I wanted that last one so bad. Smoked the total number of reps from doing 1 every 15 seconds. One big chunk of rest makes a big difference.

Accessory

5 Rounds

5 Seated Good Mornings (165#)
10 Weighted GHD Sit-ups (20# MB)

Yuck. Took 7:11.

Had a little rest time before class got going.

Row

3 Rounds

3:00 slow (~2:25-2:30/500m)
1:00 @ 90% (~1:45/500m)

Then another 2:00 slow to cool down, so 14:00 total. Went 3,115 meters.

Conditioning

Partner WOD

Buy-in: 50 Burpees
4 Rounds
- 12 C&J
- 40 Wall Balls
Cash-out: 50 Burpees

Paired up with Dan. We alternated 5 burpees each, 3 C&J each, and 10 wall balls each through all of our sets. I used 155# for the C&J for a challenge, doing quick singles in the first 3 rounds, then I did 3 TnG and 2-1 in the 4th round. We finished in 15:44.

Midline

3 Rounds NFT

Partner MB Pass Complex
- 8 Chest MB Passes
- 8 OH MB Passes
- 8/8 Side MB Passes
- 8 Up MB Passes
8 Back Extensions

I used a 20# medicine ball for the complex. We did 2 times through the complex, then switched over to the back extensions, where I used a 45# bar for my second and third set. Then we went back for our final round of the passes.

Bear Struggles

In for the 10am class.

Warm-up

Dynamic for 11 rounds of 15s I think. Combination of jumping jacks, mountain climbers, plank, push-ups, and squat jumps.

Gymnastics

Front squats were on the board, but I’m deloading squats this week, so did my own thing here. I was planning to stay after class and do these, so worked out even better.

E2M 16:00

4 Muscle-ups

I missed the final rep on the 8th set! Then I missed a single 2 more times and called it quits before I tore up a shoulder. Was feeling good, so was kind of surprised I missed, but when I hit that point it’s just done. Most sets of 4s I’ve ever done though.

Conditioning

11:00 AMRAP of 1-2-3-4… Ladder

Bear Complex (115#)
Burpee

Paced myself right away. Not the kind of day where I want to kill myself going into Super Sunday. I dropped the bar after every bear complex and took a few breaths. Ended up completing the round of 7 and then 1 bear complex of the 8s. Glad I didn’t go with 135#. Using 95# would have been interesting.

Midline

3x with a partner

6 Chest MB Passes
6 OH MB Passes
6/6 Side MB Passes
6 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes were not bad at all compared to when we do 10 reps.

Going Overhead

Another Super Sunday! Only 45 days until the first Open workout is announced. Warmed up with a lot of stretching and mobility stuff.

5 Sets

3 Strict HSPU

Didn’t use a deficit on the first set, but then went 1.5″, 2.5″, 3″, and 4″ or the other sets.

E2M 12:00

Thrusters (95#)
C2B Pull-ups

I did 12 thrusters and 10 chest-to-bar for the first two rounds and then adjusted to 10 and 8 the rest of the way because I wasn’t getting enough rest time. This was so much worse than I planning it to be. Would have been more of what I wanted by going every 3 minutes. That’s ok though; it was hard!

10:00 Rest

3 Cycles

2 Rounds
- 5 Push Jerks (115#)
- 10 Deadlifts (115#)
- 15 Box Jumps (24″)
2:00 Rest

This comes from Open Workout 13.2. Changed from 5 cycles to 3 after the thrusters and pull-ups. Ended up being perfect and kept up the intensity. I need to get my box jumps back so I forced myself to jump everything instead of bitching out to step-ups when I got tired. Box jumps used to be one of my strengths and lately I haven’t been able to keep knocking them out in workouts. There were only a few reps during the second cycle that I didn’t rebound before kicking my ass to man up. The second round of deadlifts each cycle were a surprising burn on the hips. My round times were 1:45, 1:57, and 2:05. Happy I was able to do everything unbroken and not rest other than a few breaths between movements after the first cycle.

2x with a partner

10 Chest MB Passes
10 OH MB Passes
10/10 Side MB Passes
10 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes are always horrible.

A lot of shoulder work today. I only have some Air Dyne work planned for tomorrow so no worries.

Randomness

Feeling beat up today after 3 big strength lifts yesterday. No golf this morning, so I went in at 10am for some low intensity, low impact recovery work.

Rowed a 500m, did 3:00 on the Air Dyne, and did some mobility stuff.

We set up a circuit with 285# on the sled, 180# on the prowler, and an 80# sandbag. For 30 minutes rotated around doing various sled drags (forward, forward low with straps between legs, and backwards with ass low), rope pull the prowler while sitting on the ground and then push the prowler back, and a shoulder carry walk with the sandbag. The sled and prowler were about 50 feet each direction and the weighted walk was about 50m down and back.

2 Rounds of the MB Passes

10 Passes
10 OH Passes
10/10 Side passes
10 Straight up passes

Feeling better after moving around.

Forearms on Fire

I was up late setting up my new TV and everything along with it. Michelle was coaching and had me help her out with the programming with some movements she had in mind. Went in for the 11am class.

Warm-up

We did a bunch of dynamic movements going back and forth the length of the gym, including jogging, high knees, butt kicks, carioca, skipping, Samson stretch, hip flexor stretch, Sumo stretch, etc. Something new and fresh.

Then we did time through the Partner MB Pass Complex with 10 reps each of pass, overhead, left side, right side, and straight up.

WOD

30:00 Running Clock
Each part has a 10:00 cut-off. Part B starts at exactly 10:00 and Part C starts at exactly 20:00. If you finish a part early, rest until the next begins.

Part A, 3 Rounds

15 Goblet Squats (53# KB)
15 Ring Push-ups

This one was fast, but we were also the freshest here. I did it in 2:58.

Part B, 3 Rounds

15 Burpees
15 Ring Rows

I tried to pace myself on the burpees out of the gate, which allowed me to push on them a little more in the 3rd round. Ring rows are a big weakness for me. Took me 5:38 to finish.

Part C, 3 Rounds

15 K2E
15 Sandbag Clean & Toss Over Shoulder

I owned this one. Did the K2E in 15, 10-5, and 10-5 and never stopped with the sandbag. Took me 4:26 to get done.

My total working time was 13:02. About 10 minutes after we were done I could feel the burn in my arms and especially in my forearms. I didn’t see that coming when I whipped this up. Michelle had picked the first 4 movements, so I just plugged them in to my format and picked two more. The grip work in that last couplet was a real treat.

MOFO Training

Matt got a couple of Concept2 rowers and a couple of Air Dynes, plus I traded him my Concept2 for future services, so he asked me to come up with a WOD to do during Open Gym tonight. I love programming so was happy to! I went in to the 7pm class and was looking forward to a bunch of cleans, but due to the new machines, he switched up the workout. Stayed after for open gym at 8pm and did a workout with some of the beasts.

Warm-up

Teams of 3, 3 rounds

200m Row
Sit-ups
Air Squats

After the 200m row, we rotated stations.

Strength

10:00 EMOTM

5 Front Squats (195#)
10-12 calories on Air Dyne

First time using an Air Dyne and the combination with front squats was brutal. My quads were smoked.

WOD

21-15-9 with a partner

Air Dyne calories
Over the Bar Burpees

Kevin and I finished in 6:42. We tried to switch off with another team to get a rower but nobody was having it. Again the Air Dyne smoked me.

Open Gym WOD

15:00 Partner AMRAP

Partner 1: 250m Row
Partner 2: AMRAP of
- 4 HSPU
- 6 Ring Dips
- 12 Lunges (stepping or plyo)

Matt requested HSPU and I was happy to oblige. They are no longer a weakness for me, but I can still use the work. I’ve done them paired up with ring dips a dew times while out in Phoenix so figured it would work well here. As I was thinking about this and making last minute changes, I came up with adding in the lunges otherwise everyone would have been too smoked by the upper body movements to do much at the end of the 15 minutes.

I teamed up with Michelle and we finished 13 rounds plus 16 more reps. I did all of my HSPU unbroken and quite a few rounds of the ring dips too. I need to work on my ring dip kip though. Some of the lunges I did stepping back and forth and other times I pushed through and did them plyo-style.

We had 7 people do this and it was a lot of fun.

Finisher

2x MB Pass Partner Circuit

10 Straight
10 OH
10 Right
10 Left
10 Up

Brought this little ab killer back from CrossFit Full Strength and everyone seemed to love/hate it.