Plate Burpee – Nick Momrik's Fitness Logs

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

50 Jump Rope
30 DB Floor Presses (25# DBs)
25 Hang DB Cleans (25# DBs)
20 Lunges
10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

20 Barbell Curls (35#)
30 alt DB Curls (15#)
40 Banded PVC Curls (red)
90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

15 Leg Lifts
15 DB OH Crunches (50#)
15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.

Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.

Warm-up

3 Sets
- 15 Reverse Hyper (50#)
- Bottom Squat Hold
2:00 Row (40 cals)
3 Rounds
- 10 PVC Passes
- Front Rack Stretch
- 10 Air Squats
- World’s Greatest Stretch
- 5 HR Push-ups

Strength

Front Squat

10×45#
5×135
5×185
3×205
3×225
2×245
2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.

Conditioning

15:00

Buy-in: 50 cal Row
AMRAP
- 30 H2H KB Swings (53#)
- 20 Plate Burpees (55# comp plate)
- 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

Soaring Bench

Sore abs from the sit-ups and GHDs yesterday. Had an appointment at the chiropractor and then went to the 5:30 class.

Warm-up

Crossover Symmetry Activation
3×15 Reverse Hypers (120#)
2 Rounds
- 5 Strict C2B Pull-ups
- 10 Push-ups
- 15 Air Squats

Strength

Axle Deadlifts

10×115#
10×165#
10×185#
10×195#
10×205#

The first 5 sets were unbroken, but I could only hold on to the bar for 4 reps with 205 and then did the rest as singles, dropping each one. Damn that got rough on the grip really quick. Didn’t want to push any weight and end up tweaking my back again, so the axle bar was a nice change of pace.

Conditioning

30-20-10

Plate Burpees (on to 45# HI-TEMP)
American KBS (53#)
Ball Slams (20#)

They were supposed to be hand release burpees and most of them were, but I didn’t realize I wasn’t doing the hand-release until the 10th rep in and then I know I missed at least a few in other sets. I broke up the 30 KBS into 20-10 but everything else was unbroken. Finished in 9:31.

8 Rounds (Tabata)

20s DU
10s Rest

Only had a miss in 2 or 3 of the rounds. Racked up 280 dubs, which is a 40 rep PR.

No BS Bench

Bench Press

10×45#
5×95#
5×135#
5×175#
4x5x205#
Max @ 195# – 15 reps

Week 4 so it was time to retest the max rep set. My max reps were 10 in week 1, so that’s a 50% increase! Was not expecting such a jump, especially after a metcon that was rough on the shoulders. I’m excited to see what my 1RM is after the 9 weeks. All of the working sets felt solid.

Great Lakes Bay Regional Throwdown – 1st Place

Competed at the 3rd Great Lakes Bay Regional Throwdown, held at CrossFit Worthy in Mount Pleasant today. Teamed up with Michelle, Casey, and Breanne. We brought home first place!

Tons of fun!

Event 1: Clean & Jerk Ladder

Each team had a bar and enough weight to total 250#. You started with the 45# bar and each person had to lift each weight, increasing by 5 or 10# each lift. Team order stayed the same, but once you missed a lift, you were done.

Michelle set a PR with 135#, then Breanne was out after making a 155# PR. Casey and I had hoped to finish and our timing couldn’t have gone any better. We both finished off the ladder by making 250# PRs, the only team to have 2 guys finish. We took first place in the event!

Event 2: WOD Relay

Each team member completed:
2 Rounds

10 Plate Burpees
8 Pull-ups
6 Clusters (65/95#)

We rocked this one too, taking 3rd place.

Event 3: Run, Row, DU

Run 800m as a team
Each team member must complete a 300m row, while 2 other members hold a plank, and one rests
One attempt at a max unbroken set of DU in a 1:00 time window. Each rep, subtracts a second from overall time

We took 2nd place on this event, only getting beat out by a team that had 4 people just kill the DU. I hit a set of 55 and was pretty happy with that.

We ended up with 6 total points, second had 11, and two other teams tied with 12 points. Long day, with a lot of time out in the sun, but it was a blast.

Ready for Sunday

I was worried I’d wake up and barely be able to move today. My body was pretty trashed yesterday after the strongman circuit. Also surprised I didn’t get sore from the 140+ wall balls after 10 sets of 3 back squats. Something must be working. In at 10am today.

Warm-up

5:00-10:00 DU

Strength

Bench press today. Warmed up with 5 @ 135#, 3 @ 185#, and 2 @ 205#. Then did seven singles with 225#, resting about 60-90 seconds between each one. Right arm was still going out on some of them, but I got every rep in. Haven’t benched that much since I set my 235# PR back last year.

Olympic Lifting

Did the jerk footwork drill for a while and then went into some jerk balances with 95#. Did about 4 sets of 2 and then a set of 4 I think. Moved to C&J from there, doing 4 doubles with 135# and a double with 185#. Legs feeling fatigued from the last two days.

WOD

Wanted to try out the 2nd event for the competition this Sunday to get a feel for the pace of it.

3 Rounds

10 Plate Burpees
8 Pull-ups
6 Clusters (95#)

I kept a steady pace through each round, right at about 1:30 per round. Finished in 4:29. Could probably go a little faster in competition, but felt like solid work. Everything was unbroken, but I did drop the bar after 3 clusters in the last round; didn’t stop though.

Kind of a lighter and less intense day, but it was needed. Took my time and was there almost 2 hours.