OHS – Page 7 – Nick Momrik's Fitness Logs

Unmotivated Morning

Took the complete rest day yesterday. Biceps were sore and then my lats were sore later in the day. Planned to do the 9am class this morning but woke up really tired and was moving slow. I was also a bit depressed I wouldn’t be able to deadlift heavy with my tore up hands. So I skipped out on class. Went in earlier than originally planned at night instead and did extra work after too.

Warm-up

3 Sets

10 Reverse Hyper (210#)

Strength

Back Squats

5x20kg + 5x20kg with 2 second pauses
5×70 (2s pauses)
5×90 (2s pauses)
5×110 (2s pauses)
3x3x130 (2s pauses)

Work my belt for the last 3 sets.

Skill WOD Hustle & Flow Week 2 Day 2

Warm-up

3 sets

10 Pass-thrus
10 Hollow Rocks
10 Arch Ups
10 Narrow Grip OHS (45#)
10s Bottom of Dip Hold
10 Bridge Rocks

Skill

4 Sets

Freestanding HS Hold practice
16 Shoulder Taps (heels to wall)
20 Shotguns (Shoot to hollow)

Realized I wasn’t looking down at the ground like you would in a handstand or when walking. Seemed easier when I did that and also helped make the shoulder taps easier too.

Skill Test

Find 1 rep MAX deficit strict HSPU
3×4 deficit strict HSPU (3″)

I stopped after getting 11.5 inches. Probably did 5 or 6 other heights working up to that (all singles). The program calls for 3 sets of 4-6 at 70% of max height. Real funny! Tried 7″ and was already spent, so bumped it way down. Barely made it through sets of 4 at a little over 3″.

Strength Accessory

3 sets

8 Seated DB Press (40# DBs)
10 Parallette Push-ups
30s GHD Hollow Hold

Jumping up to the 40# DBs wasn’t that hard. Will try the push-ups with feet on a box next week. The hollow hold still sucked.

5:00 AMRAP

1-2-3-4-5…

Burpees
HSPU

I got through the 4th HSPU in the round of 6 faster than last week, but failed on it and wasn’t going to try again with 15 seconds left. So -1 rep from last week. Didn’t do any of the deficit work last week and went heavier on the DB presses, so I’ll still call that progress.

Conditioning

Bryan and I got out the Air Dyne (AD2) for the good ol’ Air Dyne Hell. Don’t remember ever doing it on this model, so wasn’t sure what to expect.

E2M 20:00

15s Air Dyne at 100%

I didn’t think it was too bad after the first round, but by round 3 the quads were burning. We totaled 512 calories between the two of us. Compare that to 273 and 287 calories Kevin and I did on the model AD6 before and you can see how different the computers are on the two models.

Closer & Closer Grip

I definitely need to do heavier wall balls more often. I’m feeling those all over today!

Out in the garage around noon for a needed mental break from work. Warmed up with 5:00 on the Air Dyne for 1.57 miles and then overhead squats with grip width slowly moving out:

10×45#
5×75#
5×95#
5×115#
5×135#

20:00 EMOM (alt)

5 Strict C2B Ring Pull-ups
10 Weighted GHD Sit-ups (20#)
5 OHS (155#)
5 Russian Dips (helped with feet)

Worked up quite a sweat in the cold garage. My middle fingers were on the last knurl ring of the bar so still a pretty close grip.

Headed to Saginaw’s only CrossFit affiliate in the evening.

Rowing WOD Week 15 Session 2

4 Rounds
- 200 Calorie row
- 3:00 Rest
5:00 Rest
5 Rounds for time
- 5 Burpees over the rower
- 2 Calorie row

Shot for 20s/m and 950+ cal/hr on the first round, increasing 1 s/m and 10-15 cal/hr each round.

Round 1: 20 s/m, 12:24, 3,079m, 967 cal/hr
Round 2: 21 s/m, 12:11, 3,049m, 981 cal/hr
Round 3: 22 s/m, 12:05, 3,037m, 991 cal/hr
Round 4: 23 s/m, 11:55, 3,018m, 1005 cal/hr

Felt pretty good. The 5 rounder was to practice transitioning in and out of the rower, while strapping feet in each time. Took me 2:10. I didn’t count any calories I got on the first 2 pull since they came with almost no effort being stored up from the previous round.

Wall Ball Squats

Woke up again! Went to the 9am.

Warm-up

Bottom Squat Hold
Ring OH Stretch
10 Good Mornings (15#)
10 Back Squats (15#)
Calf Stretch
10 OHS (15#)

Strength: Overhead Squats

3-3-X-1 Tempo

3×45#
3×95#
3×115#
3×135#
3×155#
3×175#

The closer grips are feeling better and better. Empty bar with a jerk (or even closer grip) is no issue now.

Conditioning

10:00 AMRAP

5x
- Wall Ball (20#, 10′)
- Goblet Squat (20#)
15 Russian Kettlebell Swings (70#)
30 Double Unders

The double squat wall balls (not 2-for-1s) were a little confusing. I think I did an extra squat on the 5th “rep” a few times. Kept a pretty steady pace. Missed a few times on dubs. Finished 6 rounds plus the wall ball squats and swings. Picked up the rope but didn’t have time to get any.

Accessory

5 Rounds

10 Decline Push-ups (16″)
6 Ring Rows

All unbroken sets and unbelievably no struggle.

Back to the gym around 6pm

Rowing WOD Week 13 Session 2 – Engine

300 cals at 20s/m
5:00 Rest
200 cals at 22
4:00 Rest
100 cals at 24
3:00 Rest
50 cals for time

Results:

18:40 – 4,616m – 962cal/hr
12:14 – 3,057m – 979cal/hr
5:54 – 1,509m – 1009cal/hr
1:32 – 537m – 1847cal/hr

The distances all include some run off after finishing since there isn’t a way to set a calorie workout on the Concept 2. Total comes to 9,710 meters for the session. In the 50 calorie row I started out holding over 2,000cal/hr through 30 but the burn started to kick in and I was losing power. Not sure why I didn’t think to kick in for a sprint in the last 10 calories or so like I would try to in a distance sprint. Felt pretty smoked after that but would have been a decent 500m time after having spent 36+ minutes on the rower.

Team Up

We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Ring Hang

Strength: Overhead Squats

3-3-X-1 Tempo

2×15# (demo)
2×45#
2×75#
2×95#
2×115#
2×135#
2×155#
2×165#
2×175#
1×185# (lost it trying to stand up 2nd rep)

Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.

Gymnastics & Explosive

Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.

12:00 EMOM (alternating)

10 C2B Pull-ups
5 Box Jumps (38″)

Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.

Conditioning

15:00 AMRAP

*Team of 4: Do a round and rest while the other 3 do their rounds

3 Deadlifts (155#)
2 Power Cleans (155#)
1 Thruster (155#)

Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.

Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.

GLBRT at Steel Courage

Up early and headed down to Chesaning for the GLBRT (Great Lake Bay Regional Throwdown) at CrossFit Steel Courage. Bryan and I teamed up and we also had Michelle and Jess team up.

Event #1

8:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

We alternated movements the whole way. We both messed up way too much on our dubs, which sucked. In practice we had done 8+24 in 10:00, not having the correct time. Today we got 6+29, so our practice was better and we even made sure to have the wall ball picked up and ready today which we didn’t do in practice. We placed 8th in this. Should have been a good one for us. Meh!

Workout #2

Part A
- 20 Clean & Jerks (85/115)
- 20 Clean & Jerks (95/135)
- 20 Clean & Jerks (105/155)
Part B
- 2:00 MAX Deadlifts (145/205)

We had recently done the Grace thing in the Team Series, so didn’t practice this one at all. We decided to go a little more than pacing and push it by doing 7-7-6 on the first two weights and were hoping for 5-5-5-5 on the 155# bar. Well, we got the first 5-5 and then it fell apart having to go with 5 doubles. We finished at 3:55 and then got 59 deadlifts. They subtracted a second from your score for every rep of the deadlifts, so our “time” was 2:56, good for 6th place.

Workout #3

21-15-9 (1 person on each movement)
- OHS (65/95)
- Box Jumps (20/24)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (65/95)
- Burpees

This one is kind of confusing, but basically both movements are being worked on at the same time in the first and last part, but nobody can start the set of the next number until the set before is done.

I did 21 box jumps, 15 overhead squats, and 9 box jumps, with Bryan doing the opposite movements. We went 12-13-10-10 on the T2B. I did 9 thrusters and he did 9 burpees. Then Bryan did 8 thrusters and I think I only got in 5 burpees; was dying on those. I finished the set of 15 with 7 thrusters and he killed off the burpees. I think we went 5-6-5-5 on the last set of thrusters and I have no idea how we split up the burpees. Finished at 5:59 to destroy the 7:07 we did a week ago. That got us 5th place in the workout. The thrusters actually felt pretty good today compared to our practice, but we used a much different strategy that worked out. Easily the highlight of the day. We were pretty pumped after that improvement and pushing it.

Overall we were the 7th place team. Just didn’t have any high enough finishes for the big points. Wish the first workout would have gone better, but the huge PR on #3 made up for it and then some. Fun day!

Wrapped Up

Didn’t sleep worth a shit and woke up with my wrists feeling like they had deep bruises from the velcro straps of the leather grips I wore for the T2B. That went away in the afternoon though and I actually felt pretty good. We got going around 5:30 again.

Warm-up

2×8 Reverse Hyper (160#)
Bottom Squat Hold
Various Clean + a few front squats (45-95-155-185-205-225-235#)

Team Series Event #7 – 20:00

7-rep-max front squat (from the ground)

Having to take it from the ground added a new element. Did a clean and extra squat with 245# to see how it felt. Then knocked out all my reps with 255# and called it a day. Our entire team was done in less than 10 minutes. My back was starting to feel it during those reps and I didn’t want to get hurt with another event and a partner competition tomorrow morning. Satisfied. Our team total was 795#.

Team Series Event #6

As a relay in the order M1-M2-F1-F2, each athlete completes:

30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)

Bryan went first with a 4:30, I got a 4:37, Jess 6:25, and Michelle 4:23. I did 18 deadlifts, dropped to rotate my hands, and picked the bar right back up. Was averaging about 1,600 cal/hr on the rower, and did my OHS in 3 sets of 10. Those were rough from rep 1. My upper body was shaking all over the place, probably from all the work we did yesterday. Total team time of 19:55.

Doing the Team Series was a lot of fun and a good challenge. Definitely some workouts that took us out of our comfort zone and things we wouldn’t come up with. Now off early in the morning to Chesaning for the local throwdown we call the GLBRT (Great Lakes Bay Regional Throwdown).

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.

Warm-up

3×10 Reverse Hyper (210#)
Crossover Symmetry Activation
OH Mobility/Stretching

Strength

OHS (5-10-X-5 Tempo)

45#
75#
95#
115#
135#
155#
175#
190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.

Accessory

4 Sets

5/5 Single Leg RDL (155#)
5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.

Conditioning

At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

8:00 AMRAP
- 5 Thrusters (75#)
- 5 Burpee Step-ups (24″)
3:00 Rest
8:00 AMRAP
- 5 Pull-ups
- 10 Russian KBS (70#)
- 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

750m
5:00 rest

Pacing

Sets 1-2: 2 splits slower than 2k pace (1:43)
Set 3: 1 split slower than 2k pace (1:42)
Set 4: 2k pace (1:41)
Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.

Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.

Warm-up

2×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
PVC Pass-thrus

GLBRT Workout #1

10:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.

GLBRT Workout #3

21-15-9 (1 person on each movement)
- OHS (95#)
- Box Jumps (24″)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (95#)
- Burpees

The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.

Accessory

5 Sets

5 GHR (orange band)
20 Alternating DB Curls (30#)

I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

45#
75#
95#
115#
135#
155#
175#
185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

Banded pass-thrus
Bottom Squat Hold
Butt Kicks
600m Run

Partner Chipper

30:00 AMRAP

60 Wall Balls (20#, 10′)
50 American KBS (53#)
40 Ball Slams (25#)
30 Burpees
20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

~75m
Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

6/6 Single Leg RDL (145#)
10 Incline DB Bench Press (45°, 40# DBs)
8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Enough Decline?

Don’t seem to be feeling any effects from the long rowing session yesterday. In the garage before 1pm.

Warm-up

Crossover Symmetry Activation
Bar Hangs

OHS (55X1 Tempo)

2×45#
2×75#
2×95#
2×115#
2×135#
2×150#
2×165#
2×175#

Still able to make a 10# jump this week. My fingers really dig into my palms after holding the bar overhead that long, especially with the heavier weights. Close grip felt better today, probably from the hanging I did to warm-up. Wasn’t even close to my snatch grip width on the final set, so my mobility must be improving.

Accessory

5 Sets

12 Curls (Fat Gripz, 55#)
6/6 Single Leg RDL (135#)
15 Decline DB Bench Press (50#)
12 Back Extensions

After the fat curls it started to get hard to hold the bar through the Romanian deadlifts. I think it’s time to switch from the declined dumbbell bench press to something more challenging, especially after 4 weeks. Maybe I’ll go to inclines.