Pull-up – Page 28 – Nick Momrik's Fitness Logs

Barbells for Boobs

2013-989-crossfit-barbells-for-boobs Went out to 989 CrossFit this morning for the Barbells for Boobs event. It was a partner workout that Kevin and I paired up for.

“Helen” meets “Grace”

3 Rounds
- 400m Run
- 21 KBS (53#)
- 12 Pull-ups
30 C&J (135#)

Both team members run together, but split up the rest however you want. I did the first round of KBS and then the 2nd and 3rd rounds of pull-ups. Kevin obviously did the opposite movements in those rounds. I think I went 7-6-4, all touch-n-go on my C&J. The 400m runs had to be a little short because the top team did their first run in a minute. We finished in 9:26, tied for 2nd place, but a full minute behind the first place team, who destroyed the runs. In a 1 round Rowling tiebreaker, I did 106m against the other teams 105m, so we officially took 3rd place. It was a really fun event, especially since it was for such a great cause.

I jumped on the rower for 5 minutes to cool down.

3 Hours Bro

Over to Kevin’s garage for a 3 hour training session tonight.

Warm-up

3:00 Air Dyne

OLY

3 Position Halting Clean Deadlift

2 x 3 @ 135#
3 @ 155#

High Hang Cleans (Power Position, no dip)

5 x 2 @ 135#

These two position pieces really helped my feel. My cleans have felt pretty terrible lately. Even my setup position is feeling better after forcing myself to stay over the bar, but get in a more upright position.

Warmed up the shoulders with 5 x 45# shoulder press, 5 x 45# BTN press, and 5 x 45# split jerks.

Power Clean & Jerk

2 @ 135#
5 x 1 @ 155#
5 x 1 @ 185#

Tried not to go 100% on the jerks because they felt terrible when I did and I don’t need to at these weights. Also worked on slowing down the first pull and pushing the knees out instead of having them cave in on me after the bar gets by them.

Push Presses

3 @ 155#
3 @ 165#
3 @ 175#
3 @ 185#
3 @ 190#
3 @ 195#
3 @ 200#
3 @ 205#

That’s a 20# PR on my 3RM and just 10# under the max I set about 5 weeks ago.

Gymnastics

Alternating Tabata (4 each)

Hollow Rocks
Pull-ups

Did 16-13-12-10 on the pull-ups. Didn’t drop from the bar in the first 2 rounds.

WOD

3 Rounds, Follow the leader style

500m Row
21 KBS (53#)

So we got some rest after completing the KBS each round. Pulled about a 1:46 pace for each 500 and all of the swings were unbroken.

Rapid Fire Squats with 285#

Went to open gym tonight to train with Brent.

Warm-up

500m Row
45# Clean Position Work
95# Clean Position Work

Power Cleans

3 @ 125#
3 @ 155#
2 @ 185#
1 @ 215#
1 @ 225#
1 @ 235#
F @ 245#

I gave up on that last one before I even started. Would have been a power clear PR. My clean feels terrible compared to my snatch.

Strength

Back Squats

5 @ 135#
5 @ 185#
3 @ 225#
2 @ 255#
10 x 2 @ 285# (rapid fire!)

Brent and I went pretty much one right after the other for those last 10 sets. Finished just under 9:00. Last few sets were a big struggle for me to get the 2nd rep.

Bench Press

5 @ 135#
3 @ 165#
3 @ 185#
3 @ 205#
3 @ 215#
2-F @ 225#
3 @ 205#

Getting better, but right arm was still the failure on 3rd rep at 225#. Don’t think I’ve ever done more than 1 at that weight though.

WOD

5:00 AMRAP

15 Ball Slams (15#)
25 DU
10 Pull-ups

Everything unbroken for 3+42, 8 pull-ups shy of 4 complete rounds. Haven’t done any double unders in weeks, so stoked to have done all 4 sets unbroken. The pull-ups weren’t bad either. Ball slams were terrible in that last round. Triceps were smoked from bench press.

Back on the Knee

In with Matt at 10am. Was exhausted all day yesterday after the SF Halloween party Saturday.

Warm-up

500m Row
PVC Snatches

OLY

Hang Power Snatches

2 x 3 @ 65#
2 x 3 @ 95#
2 x 3 @ 115#

Snatch Balances

3 x 3 @ 115#
3 x 3 @ 135#

The focus for both was an aggressive 3rd pull and really locking out the arms.

Back Squats

5 @ 135#
5 @ 185#
5 @ 205#
5 @ 225#
5 @ 245#
5 @ 255#
3 @ 275#
10 @ 225#

Didn’t want to go crazy with the weights today. Could definitely tell I haven’t squatted in over a week, but it felt good to get under heavy weight again.

Gymnastics

7 Rounds (I go, you go with each movement)

5 Strict Pull-ups
5 Strict Ring Dips
10 Weighted Sit-ups (10# bumper on forehead)

Matt did GHD sit-ups, but I didn’t want to put any more stress on my knee. Lifting was enough for one day.

Conditioning

5 Rounds (1:1 work:rest as I go, you go using 2 rowers)

500m Row at 1:45 pace

Tough! I’ve done 4 of these with 2:00 rest between. This was even harder than the 1,000m repeats.

Fucked Up Knee

Right knee is not good. It was rough last night after snatching. Wrapped it in an ace bandage most of the day and not going to do any squats, olympic lifts, or standing pressing movements for a few days at least. I’m a little scared to be honest. Have never felt something like this in the knee. Hopefully it’s just pressure.

Out in the garage tonight by myself.

Warm-up

5:00 Air Dyne

Strength

5 Seated Good Mornings (45-95-135-155-165-175-185)
5 Seated DB Shoulder Presses + 20 second OH hold (20-25-30-35-40-45-50 DBs)

Back and forth between the 2. The overhead hold really sucked at 40# and above.

Gymnastics

5 Rounds

10 Pull-ups
10 C2D Push-ups
10 Sit-ups
30s Rest

Did everything unbroken and was done in under 7:00, counting the 4 rest periods.

WOD

5 rounds

30s Air Dyne @ 100%
3:00 Rest

I’m calling this one “Air Dyne Double Hell”. On the AD2 my calories were 34-35-38-38-41. All of the intervals I’ve been doing must be working because I was able to sustain pace last night in the 1k rows and pushed the pedal to the metal with these. Who says you need to metcon your face off or do anything longer than 10 minutes? 😉

Did another slow 5:00 on the Air Dyne.

Trying to Keep the Snatch Close

Had a “rest” day yesterday, but spent 2.5 hours climbing ropes and shit at the Adventure Park in Frakenmuth last night. So much fun and a lot of stabilizer muscles got worked, especially in the shoulders. Worked out by myself in the garage tonight.

Warm-up

5:00 Air Dyne

OLY

4 x 3 x 75# Hang Snatch High Pulls
PVC Hang Snatch High Pulls and Hang Power Snatches
2 x 3 x 75# Muscle Snatch
4 x 3 x 95# Power Snatch

I was trying to work on keeping the bar close to my body on the 2nd pull and making sure to keep pulling with the arms. Results were mixed. I felt like it was damn close, but video showed the bar was still coming outside the starting line from where it was on the floor, often by quite a bit. It did seem to be getting back into a good position better though.

Strength & Gymnastics

5 Rounds

MAX Pull-ups
5 Deadlifts (315#)
2:00 Rest

I started out wearing the gymnastics grips, but they always seem to bunch up on my under the fingers and start to hurt like a bitch. They also didn’t work too well with the deadlifts. I took them off after the second round. The grips limited my pull-ups in the first two rounds, otherwise I would have had a new streak PR no problem. I got 16-11-13-12-11 pull-ups.

Finisher

Jumped back on the Air Dyne for 10 minutes at a pace faster than warm-ups. 242 calories and 5.52 km.

Nearly a Century of Double Unders

At Survival Fitness this morning with Matt at 10am. Conditioning focused instead of strength for a change of pace.

Warm-up

DU Practice

I got a set of 98 unbroken for a PR. Started tripping up around 95 and managed to save a few more, but couldn’t get to the century mark. So close, yet so far away. Got another set of 67.

OHS

5 x 45#
3 x 95#
3 x 135#
1 x 165#
1 x 185#
1 x 195#
1 x 205# (PR)
1 x 215# (PR)

Shoulders were shaky even with the empty bar, so I was not confident about how the day would go. Then in the set of 135# I started to feel a knot in the middle of my back on the left side, which would continue to get worse through the training session. Just goes to show that your body can still perform when not feeling your best. Really happy with the 15# PR.

Conditioning & Gymnastics

A couple of partner interval-type workouts where 1 person does a round while the other person rests.

5 Rounds each

200m Row
15 Pull-ups

Really need to get in butterfly practice since I seem to have lost them. Got all 15 unbroken to start and 10-5 in the second round. Then the pull-pull combination started to kick in.

5 Rounds each

15 cal Air Dyne
10 Ring Push-ups

Did all of the ring push-ups unbroken. We were planning to do a short sprint workout with burpees and wall balls after a longer rest, but both of us were feeling sick after these two. We decided it was a better idea to call it a day, since this was a considerable amount of hard conditioning because of the rest/work.

4th GLBRT

Today we competed in the 4th Great Lakes Bay Regional Throwdown {GLBRT}, which was held at Survival Fitness Bay City. We won the 3rd a few months ago, so were hoping for another good finish.

Event 1: “XL Karen”

10:00 Cap
200 wall balls for time.
Women 16# 9′ target. Men’s 20# 11′.
1 person working at a time.
5 burpees EMOM (whole team).

I think we finished in 7:53 to tie for first place.

Event 2: “Grace and Isabel’s Big Day”

10:00 Cap
Part 1:
30 Box Overs (24/20)
Part 2:
“Grace” (135/95)
Part 3:
“Isabel” (135/95)
Part 4:
30 T2B

One Athlete working at a time. There is no requirement on how many reps each athlete needs to complete. There will be two bars provided for the WOD.

We crushed this one and even though I didn’t think I was going to be able to do touch-n-go snatches, I got 2 without trouble in the warm-up and was excited! I was able to get sets of 4-3-3 I think in the workout. We took first and finished around 4:30 I think.

Event 3: “Fran Fran go Fran”

10:00 Cap
63-45-27
Thrusters(95/65)
Pull ups

– One person working at a time.
– Each teammate must complete a thruster and a pull-up in each round.

Not our greatest, but we still took 5th with a time of 7:33-ish. Put us in a tie for first heading into the final event, which was for the top 6 teams.

Event 4

Must choose one person for each part, each teammate must be used.
Part 1:
3:00 AMRAP
Max Air squats
Rest 1:00

Part 2:
3:00 AMRAP
Air Dyne calories
Rest 1:00

Part 3:
3:00
Max deadlift
Rest 1:00

Part 4:
3 min AMRAP
Meters rowed

Score = squats + calories + pounds + meters.

– To make the dead lift more fair, we will subtract the dead lifters body weight from their final dead lift. They will be weighed on spot.
– Teammates CAN help the dead lifter load the bar.

I really liked our chances going into this one. We brought home the belt with 1st place in this event for the overall win! The crowd really got me going and I ended up setting a 15# PR on my deadlift with a pull of 515#.

Really fun day!

glbrt4-podium

I’ll add more pictures later once everyone posts them on Facebook.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

500m Row (1:53)
DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

5:00 Snatch Position Work (45# on training bar)
2 @ 95#
2 @ 115#
2:00 E20S (135#)
2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

5 @ 135# Back Squats
5 @ 50# Snatch Presses
5 @ 225# Back Squats
5 @ 80# Snatch Presses
10:00 EMOM
- Odds: 2 @ 285# Back Squat
- Evens: 5 @ 100# Snatch Presses
3 Rounds NFT (Back off sets)
- 3 @ 245# Back Squats
- 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

AMRAP Wall Balls (20# MB, 11′ target)
* All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

30s Air Dyne
30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

30s Row
30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

Roll Over, Fall Out of Bed

It was rough rolling out of bed this morning. My low back is smoked and just overall body fatigue. Went to the 9am class, but I really just wanted to stay home in bed.

Warm-up

20 Arm Circles (each direction)
20 Zombie Kicks
10 HR Push-ups
30s Bottom Squat Hold
10 Air Squats
20 PVC Pass-thrus

Strength

Bench Press

10 @ 45#
8 @ 115#
6 @ 135#
5 @ 155#
5 @ 175#
5 @ 185#

They were doing a 5×1 but I’m nowhere near ready for maxing out. I still need reps to try to build up some muscle and strength.

Tabata Diamond Push-ups

I did sets of 10 the first 3 rounds and got more rest. Sets of 8 the next two rounds and then I think sets of 6 or so. Totaled 73.

Strict Pull-ups

3 x 8, resting 90s

WOD

10-20-30-20-10

Wall Balls (20# MB, 10′ target)
KBS (53# KB)
400m Run

I did all of the wall balls unbroken and only broke up the 30 KBS into 18-12. My runs were too slow and paced though. Picked it up a bit on the last run. Finished in 19:09 and then walked about 130m.

Definitely a rest day tomorrow and hopefully a 90 minute massage at some point.