Pull-up – Page 23 – Nick Momrik's Fitness Logs

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.

Return to Super Sunday

My lats are sore from the pull-ups yesterday. Chest is a little sore too. Out in the garage early again. Warmed up with 5:00 Air Dyne (2.38km).

Coffee Squats

2 Front + 5 Back

45#
95#
135#
155#
175#
195#
215#
235#

Far cry from the most I’ve done for this squat complex, but it’s the most weight I’ve had on the bar in over 2 months. Coming back slow and steady.

After missing the last couple of Sundays, I was glad to be back.

Warm-up

1,000m Row (4:20)
CS Activation
Bottom Squat Hold
Shoulder mobility with band

Helen

3 Rounds

400m Run
21 American KBS (53#)
12 Pull-ups

First run was about 1:35 so I knew I was on a solid pace. Was able to do each set of kettlebell swings and pull-ups unbroken though I had to dig deep to stay on the bar for the last 4. Got slower on the runs, but held on ok. Finished in 8:53, which is a 37 second PR and probably the most legit 400m runs I’d done with Helen as far as distance. Must have been the Pumps, which I wore for the first time. Have had running in a workout the last 3 days and it has felt decent, which is a nice surprise. Walked 200m to cool down.

4x NFT

50m Sled Pull between legs (145-190-220-235#)
5 Strict Deficit HSPU (2″)

The sled pull was done walking forward bent over with the straps coming through your legs.

5 Rounds

10 V-ups
20 Push-ups
30 Plyo Lunges

I split up the push-ups into 10-10 every round and did the v-ups and lunges unbroken. Every round of lunges was a deep burn, but the last two rounds were a fight to keep going. Finished in 8:42. Walked another 200m to try to flush out the legs some. My ass is going to be sore tomorrow!

Did Crossover Symmetry Iron Scap before leaving and will do some stretching tonight. Need to get outside and do some raking if the rain holds off.

What Next Back?

Went to the 5:30 class since it’s bench night

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
2 Rounds
- 5 Strict C2B Pull-ups
- 10 Push-ups
- 15 Air Squats

I pretty much always do my strict pull-ups chest-to-bar now. Why stop with just the chin over the bar if it’s a manageable number of reps?

Strength

Was supposed to be an alternating EMOM of bench press and Pendlay rows. Since we bench after class I wasn’t going to do more in class. I figured I’d hit some taller box jumps I warmed up with 5 jumps at 24″ and 10×45#, 5×135#, and 2×185# for Pendlay rows. I made it through a round of 5×185# rows and 10 box jumps at 30″. After 2 reps on the 2nd round of rows my back tweaked hard. WTF! Would never have expected to do anything with this movement since the back is pretty much just holding a stable position. Guess I wasn’t doing those movements anymore today, so I switched over to the RH.

4 Sets

10 Reverse Hyper (210#)

Conditioning

10-9-8-7-6-5-4-3-2-1

Wall Balls (20#, 10′)
Pull-ups
Ball Slams (25#)

Had a goal to go unbroken the whole way and did. Finished in 7:08.

Midline

Class did a tabata plank hold, so I made it a goal to not rest at all. Made it through the entire 4 minutes to beat my PR old 2:57 hold on the elbows.

No B.S. Bench Press

Week 5 of the program. Shoulders and upper body were already warm from the workout, so didn’t need much to get going.

5×135#
5×185#
4x4x215#

It felt like my right arm was lagging behind a hair on some reps, but other than that it was solid and with good speed on the bar.

Dubs on Point

Moved Super Sunday to noon instead of 11 starting today. I warmed up with a 1,000m row in 4:28 and various stretching.

Gymnastics

“Death By” Pull-ups

1 Pull-up in the first 1 min
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
Continuing this for as long as you are able

Made it through 17 and got 14 of 18 for a total of 167 pull-ups! Was hoping to get to round 15 or 16, so huge win. The last time I did something like this was back in November of 2012 and it started with 2 and went up by 2 every minute. Got 16 + 17 for a total of 89 that day. Big improvement and I’m about 12 pounds heavier now. Wore the leather grips so I wouldn’t risk ripping my palms going into the Open.

Conditioning

4:00 AMRAP

Burpee Box Jumps (24″)

Got 11 in the first minute, then fell off pace a bit, but wanted to get to 40, so I stepped it up in the last minute and managed to get 41 total.

Chipper

100 DU
25 T2B
50 Plyo Lunges
50 HR Push-ups
50 Plyo Lunges
25 T2B
100 DU

I went unbroken on the first 100 dubs in 48 seconds! Couldn’t believe it was that fast. On the toes to bars I started with a set of 5 and then did 5 sets of 4 both times. I think I went 16-18-16 and 20-16-14 on the plyo lunges. All sets of 5s on the push-ups. I really wanted to hit a bit set of double unders at the end. Started feeling the burn at 50 but kept it going. Made it to 95 and then messed up! So close. Total time was 12:44.

Shoulders = wrecked! Did Crossover Symmetry Recovery. Switching me schedule again so that Monday and Thursday are rest days. Will be doing the Open workouts on Friday nights.

Failure to Fail

Up a little earlier than normal so I could get in some work before the 9am class.

Warm-up

2,000m Row – 8:13
2×10 Reverse Hyper (210#)

Gymnastics

E45S

2 Bar MU

I set the clock for 20 rounds and planned to go until failure, but never failed, so I did a 21st round when the clock ran out. It was about time for class to start anyway.

After that initial set in the video, I concentrated more on keeping my feet together and I’m constantly battling to trying to fight to keep the system tight.

I did some zombie kicks during warm-up of class and then deadlifts with 155-245-315 each for sets of 4. Mixed in a couple of box jumps too.

XWOD

4-4-4-4-4-4 Deadlift (365#)
2-1-2-1-2-1 Power Step Box Jump (2s-40.5″, 1s-44″)

I hesitated on a few jumps, which is stupid at those heights. Afraid of this damn quad!

Midline

I was behind everyone else coming from the XWOD so only did one weighted plank with 45# for 2:00 instead of the programmed stuff.

Conditioning

8:00 AMRAP

8 Pull-ups
8 American KBS (62#)
16 Step-ups (24″)

All unbroken. Pull-ups were rough on the hands after all of the muscle-ups, but held on and no rips. Step-ups were a little rough on the quad, but I still tried to evenly distribute the reps between the legs. Did 5 full rounds plus 8 pull-ups and 6 swings. Tried to minimize my kip on the pull-ups and keep the system tight. Can always be better.

Able to Pull Big Again

Got in a quick garage workout early this morning. Started around 7:30 I think.

Ski Erg

4 Rounds

1000m @ 3-6 seconds faster than 2k pace (1:58-2:01)
2:00 Rest

Tough when you’re not really awake yet. I started off shooting for the bottom end of the pace goal, but realized that would be harder than I wanted to work so early in the morning, so I backed off and ended up with a pace right around the middle of the goal overall. My times were 4:00.9, 3:59.9, 3:59.3, and 3:58.5. I like to try for improved times over each round in something like this.

Gymnastics

5:00 AMRAP

5 Strict Ring Dips
10 GHD Sit-ups

Wasn’t going at any crazy pace. Just wanted to get in some work and use the clock instead of doing 5 slow sets or something like that. Got through 5 rounds plus 5 dips, with all sets being unbroken.

Went to the 5:30 class and got there early so I could get in a good warm-up before deadlifts.

Warm-up

3 Rounds NFT

350m Row
10×210# Reverse Hypers

Strength

Deadlifts

5×155#
5×225#
3×265#
3×315#
3×355#
3×385#
3×405#
3×425#
3×445#
3×465# (PR)

Puts my estimated max back over 500#. Booyah! I haven’t been able to pull weights like this in over a year. Deadlift is fun again.

Conditioning

3 Rounds

3:00 AMRAP (“Cindy” rounds)
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:30 Rest

I was at 4+5 after the first round, then 8+2 after 2 rounds, and 11+28 total.

Accessory

20 Turkish Get-ups (44# KB)

I did 2 per arm and then switched sides, so 5 sets per side.

SFBC Throwdown

We went over to Bay City for a 4 person team competition today. Just a fun event without any entry or prizes. We had a great time!

2014-12-06-sfbc-throwdown

Event 1

12:00

Each person must find a 2RM front squat. Score = total pounds lifted.

All four of us set PRs! Michelle with 155, Monica 195, Kevin 295, and 310 for me. I just hit 315# for a single less than 2 weeks ago! We took second place in the event, by 10# over 3rd. Here are my last two attempts.

Event 2

12:00
Row for max meters
Each partner must row for 2:00 to start and the last 4:00 can be split up however the team wants. Score = meters rowed.

I went first, then Kevin, Michelle, and Monica. We worked as a team to hold the handle and strap each other’s feet in and it worked beautifully. I got back on the rower and switched off to Kevin after about 1:30 or so. He went about the same and I finished off the time with about a minute left. It was absolutely brutal, but we took first with 3,648 meters. Our strategy made a big difference because 2nd place was about 75 meters behind.

Event 3

2 Rounds

30 Pullups
30 Wall Ball (20/16#, 10/8′)
30 Box Jumps/Step ups (24/20″)
30 T2B

Pair up and alternate movements between the pairs. Reps can be split any way the pair wants.

Michelle and I were a pair and Kevin and Monica. I did 30 pull-ups both rounds and about 13 box jumps I think. We finished tied for second and 1 second behind the first place team. It was such a close event! Every rep and second counts.

Event 4

10:00

Buy-in: 50 Team Burpees (synchronized-ish)
1RM max clean for each person in the remaining time

Tried to pace out our burpees so that we wouldn’t die and need huge recovery before starting the cleans. I did all power cleans because of my back and due to the time constraints. Made 205, 225, 255, and 265. Took second easily with 265 for Kevin, 155 for Monica, and 135 for Michelle. We jumped them both up 20# on their final attempts which was probably too much and they both missed. Kind of chaotic trying to get in a bunch of lifts in so little time though.

Overall we ended up in second place, just 1 point out of first. We worked really well together and it was a lot of fun.

I’m happy that my back held out on me for the lifts, but several hours later and I’m already feeling pretty tight and sore. My hips are wrecked from those workouts.

Heading to Cancun in the morning and come back on Thursday. Looking forward to about a week away from weights and will try to get into the chiropractor on Friday to start working on this back. I need to fix it for real.

Go For 40

Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.

Warm-up

400m Row
Empty Bar
- 15 Back Squats
- 10 Good Mornings
- 10 Clean Shrugs
- 10 Muscle Cleans
- 5 Squat Cleans
- 10 Snatch High Pulls
- 10 Muscles Snatches
- 5 Squat Snatches

40:00 Running Clock

All we had out before starting the clock was our barbell.

Beginning @ 0:00…
- 30 Burpees (1:28)
- 3RM Hang Squat Clean
  - 3×135#
  - 3×185#
  - 3×205#
  - 2×225# – Lost grip on 3rd rep during the pull 😦
Beginning @ 10:00…
- 30 Burpees (1:38)
- 3RM UB Hang Squat Snatch
  - 3×95#
  - 3×135#
  - 3×155#
Beginning @ 20:00…
- 30 Burpees (1:32)
- 1RM Thruster
  - 155#
  - 185#
  - 215#
  - 235#
  - 245# (PR)
Beginning @ 30:00…
- 10:00 AMRAP of “Cindy” (9 + 24)
  - 5 Pull-ups
  - 10 Push-ups
  - 15 Air Squats

This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.

Played a little beach volleyball after.

Kiss My Ass Barbara

Sunday!

Warmed up with some stretching, 10×45# shoulder press, 5×95# thruster, and 3×135# clean thruster.

E3M 15:00

1.1.1 Clean Thruster
3 Evil Wheels

* Take 5-10s between clean thruster reps.

Worked out to about 2 minutes of rest between rounds, which is what I was going for with the design. I used 155, 175, 195, 205, and 225#. That was fun. My max clean thruster was 240# the last time I tried, so 225# for 3 reps was tough.

“Barbara”
5 rounds

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3:00 Rest

Went out hot, which turned out to be really dumb. My rounds were 3:37, 4:12, 4:29, 4:59, and 5:07 for a total time of 22:24. That’s 9 seconds slower than the only other time I’ve done this benchmark, though I was 22 pounds lighter back then. I went 20, 20, 20, 14-6, and 12-4-4 on my pull-ups and I think I did 3 sets of 10 for the first 2 rounds of push-ups. If I had broken up the pull-ups and push-ups more in those first two rounds I think I would have been able to keep a more consistent pace. Last time I did “Barbara” my rounds were almost all exactly the same time (4:23, 4:26, 4:26, 4:33, and 4:27). My head was a little too big today.

Wore gymnastics grips but they don’t protect the thumb. Glad it’s not very deep. Better to have it there than somewhere on my palm.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

2 Rounds NFT
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Bench Press
- 10×45#
- 5×115#
- 5×165#

XWOD

4-4-4-4-4-4 Bench Press (205#)
2-1-2-1-2-1Plyo Push-up
- 2s: 18″
- 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

8 Wall Balls (20#, 10′)
8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

5 Box Jumps (24″)
5 Burpees
25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

3×45#
3×75#
3×95#
3×115#
3×135# (with 1 fail)
3×155#
3×175#
3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year.

Snatch

3×95#
3×115#
3×135#
5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.