Pistol – Page 3 – Nick Momrik's Fitness Logs

Still Got ‘Em

When I workout late, I’m hyped up and can’t get to bed, so I was up until like 1:30 last night. Made it to the gym at 10am though. Hybrid had a bunch of heavy snatches programmed today because they didn’t adjust after 17.3 was announced and some long AMRAPs, but we didn’t feel like doing any of that stuff.

12:00 EMOM

10 Pistols
7 Strict HSPU

Have had doubts about pistols lately because my left quad has been bothering me a bit during squats. Once I got in a few reps they were feeling great though. Went for an increase on the handstand push-ups from what I’ve been doing and made every set. Was fun doing these two movements back-to-back.

Back Squat

10×45#
5×155
5×205
5×245
3x5x275

Felt heavy and I could feel my low back a little bit so didn’t push the weight.

Bench Press (pause)

10×45#
5×95
5×135
5×165
5×185
5×205
5×225
5×230

I couple of weeks ago I did 225 for a triple with the pauses so this was a big jump. My 5RM without pauses is 240, so wondering where my max is these days.

Conditioning

500m Row

It’s been too long since I did this for time. Had it going good with the average pace down to 1:22/500m at one point, but died in the last 150 meters. Finished with 1:24.1, which is only 0.6 seconds off my best.

Open & Close

I was tired yesterday so took a complete rest day instead of hopping on the Air Dyne for active recovery. Planned to go to the 10am class this morning but didn’t wake up until 9:10. Procrastinated most of the day, but got out in the garage after 5pm. At least all that waiting with the heat on let the garage get up to 55°.

Warm-up

5:00 Ski Erg (1,057m)

Gymnastics

10:00 EMOM (alt)

7 Strict Ring Dips
12 Pistols

No issues on either. Did 10×45# and 5×135 deadlifts to get ready for the metcon.

Conditioning

Found this one in the Fitness Level Workouts on BTWB when looking for something to do with toes to bars.

5 Rounds

15 DL (185#)
15 T2B

My goal was some bigger sets on the toes to bars today and the hopefully hang on. I went 8-7 on every set of deadlifts, with too much rest in between sets. Wore the belt. I was able to stick with 8-7 T2B for 3 rounds. At that point I was hoping to switch to 3×5. Well, I made it through one 5, then hit the wall after 4. All the rest singles in that set and for the entire final set. Finished in 11:36.

Tried something new and learned some lessons about what I can do. Doesn’t help that these were two very similar hinging movements on the hips, which I use a lot on my T2B.

Fifteens

Was thinking about doing “Linda” to finish out the year just like in 2015, but we weren’t up for it today and my back has been a little rough this week so would not have been the best idea. I actually didn’t even get out of bed until almost 10:30. I can’t remember the last time I was in bed past 10. Worked out with Bryan and Doug at noon. Did some bottom squat holds and shoulder stretching to warm-up.

Gymnasty

15:00 EMOM (alt)

5 Strict Pull-ups
7 Strict Ring Dips
10 Pistols

Been a long time since doing a pistol. Always rough to get the feel for them again but then after 10 reps or so it comes back.

Conditioning

15:00 AMRAP

20 T2B
10 Bar-facing Burpees
20 Hang Power Snatches (75#)
10 Step-ups (24″)

Went much smoother than we expected. I surprised myself by being able to stick to sets of 4 toes to bars the entire way. Went 8-6-6 on the snatches and should have tried 11-9 or something like that. I figured I’d end up doing step-ups instead of box jumps and when I got to that movement in the first round it was an easy decision. Finished 3 rounds plus the T2B and burpees. Might have been able to get in one snatch, but collapsing to the ground felt like a better idea.

Feels good to be back into some kind of consistency. I think I’m going to join Bryan on the Hybrid Performance WOD program starting this week, though still finish out these last few weeks of the Thruster Attack.

Make it a Combo

Out in the garage around 1. Combined the power cleans and push jerks into a complex to save time and make the jerks harder (even though it’s already heavier than the assigned % since I kept the loading based off my power clean).

Power Cleans + Push Jerks

5+5 @ 45#
5+5 @ 95
3+3 @ 135
3+3 @ 165
3+3 @ 185
2 Sets of 3+3 @ 195
3 Sets of 3+3 @ 205

All of the power cleans were touch and go. Took a little more time with the jerks.

Stiff-legged Deadlift

5×205#
3x5x245

Stood on a 3″ riser to get more depth. Used a neutral grip for every set, which almost made me lose hold with the last 2 sets of 245.

Midline & Accessory

E2M – 5 Sets

25s L-sit (parallettes, bent knees)
15 Push-ups

4 Rounds

10 Pistols
30 Russian Twists (45# plate)

Decided to do this part for time. Struggled too much on the pistols. Finished in 5:04 with all of the twist sets unbroken.

Ten By Tens

Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.

Warm-up

3 Rounds

10s Bar Hang
5/5 Bar Taps (tight/dynamic)
10 Heel Drives
20s HS Hold
30 DU

The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.

Strength & Accessory

Bench Press

10×45#
10×95
10x10x155

Barbell Curl

8x10x45#

The curls were alternated with the sets of bench.

Midline

5 Rounds

20s L-hang
20s Rest
20s HS Hold
20s Rest

Skill / Midline

3 Rounds

1:00 Shotguns
1:00 Rest
1:00 Pistols
1:00 Rest
1:00 Step-ups (20″)
1:00 Rest

I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.

Wanted to get my heart rate up a little so I stayed after.

Conditioning

10 Rounds

200′ Shuttle (4×50′)
10 Shoulder Press (65#)

Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.

Did a little more mobility work before heading home.

Big Triple

Planned to get in the HSPU workout in the garage in the middle of the day, but that didn’t happen, so I did it at the gym. Going to be my last Skill WOD workout so I can rest this shoulder from muscle-ups and pull-ups.

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 Heel Drives
10s Handstand Hold

Mobility: 5 Sets

10s GHD Hanging Stretch

Test Your Max

Kipping Deficit Handstand Push-ups

2 @ 0.5″
2 @ 4.5
2 @ 7
4×6 @ 9 (70% of max)
Max reps at same deficit

Rest was 2:00 between those last 5 working sets. I made it through all the sets of 6 again and got an extra one to make a final set of 6 on the max set. Wore the new Reebok CrossFit Speed TR that were delivered today. The HSPU strip on the heel is really cool.

Much brighter than I expected from the pictures.

Strength Accessory: 3 Sets

8 Seated DB Press (53# KB)
20 Barbell Hollow Rocks

Not really cool with the KB, but the 40# DBs we have at the gym aren’t heavy enough. Hard to get the KB up to your shoulders from the floor in a seated position. Cut it back to 3 rounds instead of 5 so I could join Bryan in some stuff.

Skill

Warmed up snatches with touch-n-go power triples of 45-95-125-135-155 pounds. Felt great!

12:00 EMOM (alt)

3 Power Snatch
10 Pistols

Used 165# for the first 4 sets and it felt really good so I went 175 and then 185! All still touch-n-go too. I’d never even tried 175 before today. Pistols went well and were solid in these new shoes.

Conditioning

6:00 AMRAP

4 Thrusters (115#)
4 Burpee Box Jump Overs

Nasty combo. Quads had a nice burn by the end. Did 7 rounds plus the thrusters and 1 final burpee box over. Rested too much before picking up the bar each round, as usual with me.

Really happy about the new shoes. They are on par with the Nano 5. Looking forward to ordering a pair of the Nike Metcon 2 at the end of the month when they are released.

Weird December Weather

Middle of December and it’s 50+ outside. We even had thunder and lightning today. Was hoping to run but the weather had other plans.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold

Conditioning

5 Rounds

50 DU
30 Box Jumps (24″)
20 American KBS (53#)

Comes from the Long category on BTWB as a fitness level workout. Didn’t even realize we did it on the 14th of December last year. I screwed up and wrote 50 dubs on the board though when it should have been 40. I messed up way too many times with the rope. Did jumps and step-downs the first 4 rounds, but the middle left of my back was cramping up, so I did step-ups in the 5th round. All swings were unbroken. Time was 17:22, which is almost 1.5 minutes slower than a year ago. The 50 extra dubs wouldn’t make that much of a difference and I even broke up the swings in 3 of the sets last year. I did only do one round of jumps and 4 rounds of step-ups last year though so that’s likely where the difference came because I wasn’t resting in between movements.

Midline

4 Sets

10 Weighted V-ups (20#)
5/5 Wood Chopper Slams (25#)

Something different to get in some twisting motion.

Conditioning 2

3 Cycles

2:00 AMRAP
- 4 Pistols (alt)
- 8 Push-ups
1:00 Rest

Triceps burnt out fast after all of the dips yesterday. I did 4+11, 5, and 4+11.

Done in an hour today.

Running Singles

Up at 6am again. WTF! Went to the 9am class.

Midline & Shoulder Warm-up

6 Rounds

20s L-hang (bar)
10s Rest

Done with bent knees held up, of course.

Strength

10:00 EMOM (alt)

8 Push Press (115#)
20s Handstand Hold

Not as hard as I was expecting. I tried to take my feet off the wall some during the holds. 135# would have been a better challenge.

Conditioning

15:00 AMRAP

50 Jump Rope
30 Russian KB Swings (53#)
20 Shoulder Taps
10 Pistols

I did my jump ropes like running with one foot per jump. Much easier to keep a rhythm going than I’ve been able to do with single unders on both feet recently. Shoulder taps got tough, but never came off the wall. Would like pistols to be a lot faster. Finished 5 rounds plus 50-30-20-4.

1:30 AMRAP

Row for calories

Really didn’t feel like doing this. Got 47 cals. I think it would have been a 500m in the low 1:30s if I remember right. Really started losing power at about 30 cals.

Stayed after everyone left for a little extra work.

Accessory

E90S 15:00 (alt)

10 Deficit RDL (155#, 4″)
10 Weighted GHD Sit-ups (20#)

I had planned single leg RDLs, but saw the little platform sitting out and got this new idea. Glad I did because it worked great. Ended up giving me about a minute of rest between movements.

Pistols Firing

Feeling a little beat up from the high rep workout yesterday.

Warm-up

3 Sets
- 8 Reverse Hyper (210#)
- 30 band pulls (red)
Bottom Squat Hold
OH Stretching
C&J
- 5×45#
- 5×95#
- 3×115#
- 3×135#

Weightlifting

8:00 EMOM

5 C&J (155#)

Trying to get more comfortable with touch-n-go at this weight because I get mental and want to drop it before I need to. I was able to get 6 rounds unbroken, fighting on the last 2 rounds. Then the final 2 rounds I did 3 unbroken and 2 singles. Step in the right direction

Skill

4:00 AMRAP

30 Unbroken DU

I missed on my 30th rep 3 fucking times! My only other 2 misses were on the first rep. Just that little lapse in concentration. I did get 5 unbroken sets in, but should have been 8! Did this about a year ago with 6 unbroken sets.

Strength

18:00 – E90S for 6 sets (alternating every 90s between the movements)

6 Supinated Pendlay Rows (165#)
5 Strict HSPU

Was a grind on the final HSPU every round after all of the C&J, but I got every set done. The rows were a little harder than they should have been.

Conditioning

2 Cycles

2 Rounds
- 50m Broad Jump
- 20 Pistols (alt)
2:00 Rest

The first 50 meters of broad jumps weren’t that bad; I was getting good distance. After the pistols the way back was a grind and more like doing bunny hopes. I finished my first cycle in 4:14 and my second in 4:37 for a 10:51 total with the rest included. Happy to be doing pistols again! 😀

My legs are toast after the 132 wall balls yesterday. Probably a recovery day tomorrow.

Heading Home

My abs were pretty sore all day yesterday from “Annie” on Monday. She always gets me. I was also extremely exhausted in the afternoon from the thruster-burpee workout I think and had to take a nap.

One last workout at CrossFit Intersect before heading back to Michigan.

Warm-up

1:00 Row
1:00 Air Squats
1:00 Rest
1:00 Row
1:00 Pistols
1:00 Rest
1:00 Row
1:00 Pistols
10 PVC Good Mornings
10 PVC Twists
5/5 One Leg PVC Deadlifts

Strength

Deadlifts

5×135#
5×225#
5×315#
5×365#
5×385#
5×405#
5×315#

Didn’t want to push it too far. Still playing it a little safe, so stopped before my back started to break down.

Conditioning

5 Rounds

10 Box Jumps (24/20)
20 Handstand Shoulder Taps (Facing Wall)
10 C2B Pull-ups

First time doing more than a couple of shoulder taps for fun. Enjoyed them. Went 5-5, 5-5, 5-3-2, 4-3-3, and 4-3-3 on the C2B. Finished in 9:13. Shoulders are feeling pretty wrecked after getting worked hard for the last week and a half.