Pistol – Page 4 – Nick Momrik's Fitness Logs

Eight

All of that work with the weight vest wore me out yesterday. Had to take a nap before making dinner for the family. Headed over to Hinks Elementary School before noon.

Warm-up

400m run
100 Band Pulls (red)
Shoulder stretching

Skill

MAX Unbroken Muscle-ups

Got 8! That doubles my previous of 4. About a month ago I got a set of 3 for the first time, so goes to show how much improvement you can make if you spend some time working on a weakness.

Conditioning

10 Rounds

5 Toes through rings
6 Pistols (alternating)
30 DU

All toes through rings were unbroken. They are easier to keep going than toes to bars. Pistols could use some work on balancing. I think I got 6 or 7 rounds of double unders unbroken, which was pretty good considering I was on a playground with a mix of dirt, rocks, and mulch. Pretty consistent pacing throughout the rounds to finish in 11:25.

I drove over to Alpena High School to use the track, but that thing is all gated in and locked up. How dumb for a public school! So I stopped at a park that has a paved path/trail. Used RunKeeper to walk out a 400m route, but I’m sure it was off one way or the other.

4 Rounds

400m Run
50 Air Squats

Ran the first 400 way too fast in about 1:30. All those air squats really sucked in between the runs. Doing 60 pistols probably didn’t help. Took me 13:05. I was out on the trail, so walked the 400m back.

Accessory

50 Diamond Push-ups – 1:51

50 Bench Dips – 1:30

Blew up my triceps with this!

No Golf Monday

Not enough guys to golf this morning, so was able to get to the 9am class. No issues with the shoulder after the 180 one-arm snatches yesterday, so that’s good.

Warm-up

Crossover Symmetry Activation (at home)
Leg Swings
Hurdlers
Bottom Squat Hold

Strength

Box Squats (14″ box)

10×45#
3×135#
3×225#
3×245#
3×255#
3×265#
3×275#
3×285#

I don’t think I’ve ever done these right before today, which is why I always felt so much knee pressure with the wide stance. Matt corrected me right away today and it was completely different. I was afraid I was going to miss the box though.

Accessory

KB Drag – 84 feet

2×88#
3×108# (53# + 55#)

I was sweating like I’d done a 10 minute metcon already!

Conditioning

3 Rounds

15 Wall Balls (20# MB, 10′ target)
20 Pistols
25 Banded Good Mornings (black)
30 Box Jumps (24″)

Pistols felt extremely tough today. No rhythm. I broke up the GMs into 10-10-5, 15-10, 15-10. Didn’t do any rebounding on the box jumps. Finished in 17:13. Didn’t feel like pushing too hard for some reason.

Walked a lap, did a bottom squat hold, and then did Crossover Symmetry Recovery when I got home.

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

2×135#
2×165#
2×185#
5x2x205#

Snatch Deadlifts

3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

5×205#
3×245#
4×280#
1×300#
4×280#
1×310#
4×280#
1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

10 Burpees
10 Pistols
10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

5:00 Bottom Squat Hold
6:00 EMOM of 50 DU
5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.

Test Friday

Had thought about taking a rest day since I’ve been working out since Saturday. Not really feeling beat up though, so why not.

Warm-up

Air Squats
Zombie Kicks
Leg Swings
Sprawls

Deadlift

Supposed to be a 1RM test, but my back isn’t ready for that yet. Need to build it back up yet.

10×135#
5×225#
5×315#
5×375#
3×405#
1×435#
Fx455#

Last time I tweaked the back it was trying to do 5 with 375#, but dropping each rep. Doing it unbroken wasn’t a problem today and then the triple with 405# felt good too. I could feel my back starting to pull a little with 455# so I called it quits there. No point in risking injury.

MAX Pistols in 1:30

Really started to feel the burn half way through. Managed 42 reps.

2,000m Row

Was holding a good PR pace until 500 or 600m left. Then it started to get rough. Ended up with a 7:11.1 for a 2.7 second PR.

I was sick of looking out at nice weather all day, so I went back to the gym at 5 for open gym. I also had a pair of the Reebok CrossFit Sprint TR shoes delivered this afternoon, so had to try them out.

300 DU

Only took me 4:25 today. I knew the 6+ was a fluke the other day. That’s over 1,100 dubs since Saturday. Mission accomplished on getting at least 1,000.

Sled Drag

Loaded 135# of plates on to the 35# sled. Did 5 big laps around the parking lot, which came out to 0.57 miles in 14:04 according to RunKeeper.

80 More Burpees

My shoulders are actually tight this morning. Maybe from the 100 burpees? Or possibly from the power cleans? Went to the usual 9am class. Yesterday afternoon I had another appointment at Midland Chiropractic Sports Rehab. Seemed like they really dialed it up on the spinal decompression table because my low back was feeling weird the rest of the day.

Warm-up

150m Row
21 Air Squats
150m Row
15 Air Squats
150m Row
9 Air Squats

Strength

Back Squat 5×5 @ 70-80%

10×45#
5×135#
5×205#
5×255#
5×260#
5×265#
5×270#
5×275#

Upped the ante quite a bit from a month ago. Felt great!

Conditioning

4 Rounds

10 Pistols (alternating)
15 GHD Sit-ups (on Roman Chair)
20 Burpees
1:1 Rest

I did pistols instead of HSPU and GHD instead of T2B. My rounds were 2:05, 2:09, 2:07, and 2:09. That’s 180 burpees in the last 2 days. You know they’re coming in 14.4 or 14.5.

Skill

7:00 EMOM

30 DU

I only missed once in the 4th minute after 16 dubs. The RPM rope is money!

Weak Shoulder Wednesday

Woke up with a bit of a headache that didn’t go away through the 9am class. Little sore in the low back.

Warm-up

2 Rounds

20 PVC pass-thrus (partial range behind the back because of shoulder pain)
20 Zombie Kicks
20 Russian KBS (44# KB)

Strength

DB Bench Press

10×30#
10×35#
10×40#
10×45#
3x10x60#

Shoulder press was programmed, but I couldn’t even do it with a PVC pipe without shoulder pain.

Accessory

12:00 EMOM

Odds: 30s Handstand Hold
Evens: 10 Pistols

Again, had to substitute handstand holds for the programmed strict HSPU. I got up as close to the wall as I could to be able to get into a better hollow body position. Then I’d keep as little heel on the wall or completely take my heels off the wall as long as I could. Getting better at holding the position.

Conditioning

5 Rounds

20 Power Cleans (115#)
20 Burpees

Put in the power cleans instead of single-arm DB snatches. Power cleans were much more of a suck fest I think, due to grip issues. I tried to keep to sets of 5 as much as I could but did some singles, doubles, and triples in the 2nd half of the workout. Finished in 17:53.

Midline

2 MAX effort Planks

I did one for 47 seconds and one for 49 seconds with minutes of rest in between. Tough without much rest after the metcon.

Another visit to the chiropractor this afternoon and it might be the last one. With the TENS unit I can do a lot of therapy on my own.

14.2 gets announced tomorrow. My prediction is a 12:00 AMRAP of 10 Deadlifts (185/125), 15 Over the bar burpees, 20 Wall Balls with a second idea of 20 Wall Balls and 20 Burpee Box Overs.

Substitution WOD

Can’t wait to get this shoulder worked on this afternoon! In to the 9am class.

Warm-up

On our own doing some shoulder stretching and air squats.

Strength

Back Squat 5×3 @ 80-90%

10×45#
5×135#
5×205#
3×235#
3×275#
3×275#
3×285#
3×295#
3×305#

Yeah buddy! Three weeks ago I missed after 1 rep of 305#, but it was no problem today. I’m going to say my squats are definitely back. Didn’t feel the back problem at all today doing them.

Accessory

10:00 EMOM

8/8 KB RDLs (71# KB)
10 Alternating Pistols

My balance was wobbly today.

Conditioning

10:00 AMRAP

21-15-9
- 115# Power Cleans
- Ring Dips
MAX Burpee Box Jumps (24″)

I was solid on my power cleans going 11-10, 5-5-5, and 5-4, but ring dips were like in slow motion. Almost exactly a year ago today I did an Rx Power Elizabeth in 7:09 and this took me 7:48 with 20# lighter weight. I managed 19 burpee box jumps in the remaining time.

60 Day Lifting Challenge – Week 7 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Woke up feeling really beat up. Could it have been simple from moving the heavier day 5 up? Lifted solo just after 11. I work Nano 3.0s for the entire session today since the lifts were not squat variants. Could really tell the difference in setup positioning.

Warm-up

Crossover Symmetry Activation
3 Sets of MAX Unbroken DU
10×45# Shoulder Press

Went 62, 50, and 73 on the double unders.

Split Press

2×95#
2×105#
2×115#
2×125#
2x2x130#
2×135#
2×140#

Power Snatch from Below Knee

2×100#
2×120#
2×140#
4x1x150#

Power Clean from Below Knee

2×135#
2×155#
2×180#
4x1x190#

Lifts felt good today even though I wasn’t feeling so great this morning.

Snatch Deadlift

6x2x185

Hooked gripped them all for once. Hard on my thumbs!

Skill

Three more sets of MAX unbroken DU. I went 82, 75, and 67 this time. Really happy with those 6 sets today. All sets at least of at least 50 and no stupid early trip ups. Had some really nice saves too, wanting to hit at least 50 every time.

Skill/Conditioning

5 Rounds

10 Pistols
20s Handstand Hold
10 T2B
90s Rest

I counted slow up to 21 during my handstand holds since I couldn’t see the clock. Timed out my counting while typing this up and it should have been pretty damn close to 20 seconds. My rounds were 1:08, 1:05, 1:03, 1:03, and 1:01 with everything unbroken. Really liked that one!

2014-01-18-wod

Ended with Crossover Symmetry Iron Scap.

I wonder what they have in store for us in week 8. Tomorrow will be day 49, so not much time left.

60 Day Lifting Challenge – Week 5 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifting on short rest so I can head out of town for New Year’s Eve. Out in the garage alone again at about 10am. I’m really missing the community aspect of CrossFit lately, but going to stick with this challenge, especially if it works out adding in some of my own conditioning work to the program.

I created a page for all of the details of my garage gym. Let me know if you have any questions by leaving a comment there or using the contact page.

Warm-up

4 Rounds NFT

3 Strict Pull-ups
20s Handstand Hold

Muscle Clean

2×105#
2×115#
2×125#
2x2x135#

Snatch

2×100#
2×120#
2×140#
1×150#
5x1x160#

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
5x1x205#

Even the jerks felt pretty good today! I’ve started using a timer for my rest between sets to try to speed things up. Was doing 60-90 seconds between snatch sets and 90-120 seconds between C&J sets. Got a nice sweat on by doing that and it should help out my conditioning too.

Clean Deadlift

5x3x235#

I’m going to rest tomorrow, so today is WOD 1 from the program.

Skill/Strength

12:00 EMOM

Odds – 10 Pistols
Evens – 20s Hollow Rock Hold

Took the first round to find my balance with the pistols and I also realized if I hold my leg to the outside instead of straight out it’s better for balance. Was getting the 10 done in 18-20 seconds. Getting better at the hollow rock stuff because it wasn’t too bad with these.

Conditioning

10:00 EMOM

3 Bar MU / 5 C2B Pull-ups / 7 Pull-ups
DU for remainder of each minute

I thought about doing C2B pull-ups, but just did 50 of them a few days ago. I need work to translate into bar muscle-ups, so I tried to do really high hip to bar pull-ups with a big hip pop and strong pull. I did 3 of those each round. I got at least a streak of 20 unbroken DU each minute, with streaks of 25 most minutes. Probably averaged about 35 total DU per round. This workout wasn’t complicated but it really got the heart racing and lungs burning.

I could definitely feel that I was on short rest from the workout about 13 hours ago. Might play some hoops today with my buddy

60 Day Lifting Challenge – Week 3 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Feeling pretty good today, with nothing really sore. Out in the garage in the afternoon by myself.

Warm-up

3 Rounds
- 20s Handstand Hold
- 5 Strict Chin-ups
- 10s Hollow Rock Hold
5×95# Push Press

Jerk Balance

3×125#
3×135#
3×145#
3×155#
3×165#

Snatch

2×95#
2×115#
2×135#
1×145#
1×155#
4x1x165#

Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
4x1x215#

Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.

Back Squat

2×205#
2×240#
2×270#
3x2x290#

No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.

Conditioning

12:00 EMOM

Odds – 8 Pistols (alternating)
Evens – 20 Band Pulls (red)

Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.

10:00 EMOM

10 Burpees (Max reps in 10th minute)

I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.

Ready for the rest day!