Pull-up – Page 30 – Nick Momrik's Fitness Logs

Central East Regionals Week

Heading down to Columbus on Thursday to watch the Central East Regionals this weekend. It’s going to be so much fun!

Walked 18 holes of golf on Sunday afternoon and yesterday morning. Feeling refreshed today. Went in at 10.

Warm-up

500m Row
10/10 Leg Swings (f-b, s-s)
PVC Pass-thrus

Gymnastics

12:00 EMOM

Odds: 5 Strict Deficit HSPU on 35# bumpers
Evens: 7 Strict Pull-ups

First time doing strict HSPU on 35s and survived all 6 rounds! That might be the most strict pull-ups I’ve ever done in a day too.

Strength

Back Squats

8 @ 45#
5 @ 135#
5 @ 185#
5 sets of 8 @ 225#

Wanted to try something with a little higher volume and this definitely did the trick. 225# is about 70% of my 1RM.

Core

3 Rounds

10 Ab Roll-outs / Evil Wheels (on knees)
10 T2B

Not for time. Aimed for good quality on the roll-outs and did all sets of T2B unbroken.

Conditioning

10 Rounds

50m High Prowler Sprint
50m Low Prowler Sprint

Used the wooden prowler and loaded it up with four 45# bumpers.

Memorial Day “Murph” 2013

Best day of the year to be at a CrossFit box. At Survival Fitness we beer and grill all day after doing the WOD. Great times with great friends.

“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

* Break up the 100-200-300 however you like. Most everyone does 20 “Cindy” rounds, which are 5-10-15.

Not everyone is pictured since this was taken a couple of hours after the WOD.

Last year I finished in 44:26, so I was looking to demolish that time this year. My goal was to get the runs done in a combined 16 minutes and do each “Cindy” round in under a minute, to get me a time of about 35:00.

Went out faster than planned in the first mile, running with Michelle and Kevin, taking just over 7 minutes. I did my first 10 rounds of Cindy in sub-1:00 pace, but the push-ups and squats started to slow me down in the 2nd half. Headed out the door for the run at around 31:00. About a 1/4 mile in, my back started to cramp up, which has never happened before. At that point it turned into a battle to hit sub 40. Thankfully my back eased up in the 2nd half of the mile. Then Michelle came out and sprinted the end of the run in with me for a nice push.

Finished in 39:41, a PR by over four and a half minutes! I’ll take it. My goal was pretty ambitious. Now it’s time for beer and brats!

Easier Day

In at 10am. Feeling a bit fatigued from the strength work and WODs yesterday, but Kevin and I planned for an easier day today anyway.

Warm-up

5:00 Air Dyne (easy pace)
PVC Pass-thrus

Strength

5 Rounds

MAX Pull-ups (strict)
90s Rest
MAX Ring Dips (strict)
90s Rest

Originally we were going do to this as a 10:00 EMOM, alternating between the two, but after the 2nd round of pull-ups it was clear that wouldn’t work. So we started taking more rest after the 2nd round. I managed 12-5-7-7-6 on the pull-ups and 14-10-11-10-10 on the dips. Much harder than expected and I was breathing like I just finished a metcon.

OLY

15:00 EMOM

Power Snatch
Snatch

I used 95# for the first 3 sets, then 115# for 7, 125# three times, and finished with 135# for the last two rounds. Got it all on video except for the first set of 95#. Was feeling pretty good about a few things, but still have a lot to work on. Need to start doing a lot more Olympic lifting like this.

Here’s the rounds of 135# in slow motion.

WOD

2k Row

My goal was to keep a 1:50/500m pace, which I was able to do for 600-700m and then it was a struggle just to keep it at 1:53 or so. Pushed it for the last 200m or so to finish in 7:23.8, beating my old mark of 7:38 back in December.

“Nancy Grace”

Went golfing and walked 18 holes yesterday for the first time since getting back from Arizona. Was nice to have a day away from the gym. Went in at 10am this morning and trained with Kevin, Monica, and Kinde.

Warm-up

500m Row
PVC Pass-thrus
2 Rounds of “Cindy” with strict pull-ups

Strength

The end of squat week 5, one more to go. Front squats today. Warmed up with 5 @ 95# and 3 @ 135#.

5 @ 185#
5 @ 200#
4 @ 215#
4 @ 230
3 @ 240
5 @ 200

Felt really solid today.

Midline

3 Rounds

10 Evil Wheels
20s Ring L-sit (knees up)
30 Russian Twists (35# KB)

Brutal!

OLY

6:00 EMOM

1 Hang Snatch (95#)
2 Snatch Balance (95#)

I missed on the first snatch, but felt pretty good with my technique after that.

WOD

“Nancy Grace”
5 Rounds

15 OHS (95#)
6 C&J (95#)
400m Run

One benchmark girl isn’t enough, right? Pretty rough on the wrists after the previous work. Did 10-5 each round on OHS and had to fight for it. All C&J were unbroken. Running got progressively slower. Finished in 20:42.

Knees Out

Getting back to a schedule now that the flooring project is wrapped up. Went in at 10:30am.

Warm-up

2:00 Jump Rope
PVC pass-thrus

Olympic Lifting

Snatch Balances

5 @ 45#
5 @ 95#
5 @ 115#
2 @ 135#
1 @ 155#
1 @ 165#
F @ 175#
1 @ 175#

Matched a snatch balance high I did a few months ago. Didn’t feel the greatest dropping into position today.

Snatch Technique

10:00 EMOM

Power Snatch (115#)
Snatch (115#)

Felt pretty solid here and the weight allowed me to focus on good technique. Was getting some decent triple extension and started concentrating on knees out. I’ve had a bad problem of my knees caving in with both snatches and cleans on the knee rebend. Everything felt a lot smoother when I was able to eliminate that. Receiving the bar for the squat snatches felt pretty darn good.

WOD

10 Rounds

5 Deadlifts (185#)
10 Pull-ups
15 Sit-ups

First metcon since Friday. Finished in 13:58, doing it by myself.

Finisher

15:00 Row

Just an easy row, keeping my strokes per minute around 20. Traveled 3,280 meters.

Gymnasty Friday

Feeling pretty good today after a tough WOD and some good strength work last night. Trained at 10:30am with Matt, Cora, Kevin, and Steve. Kevin came up with the programming for the day and Matt ended up using it for the Survival Fitness classes too. Was a good one!

Warm-up

Did a 500m row, 3/3 Turkish Get-ups with a 35# KB, some PVC pass-thrus, and then worked up to heavy push presses.

Strength

10:00 EMOM

Evens: 3 Push Presses
Odds: 10 Pistols

I was planning on trying 185#, but it was really heavy warming up, so I dropped down to 175# and used it for the first four rounds and then bumped to 185# for the last round. Programming called for only 6 pistols, so I was going to try wearing my 20# vest but it was pretty awkward so I did 10 each round instead. I can fly through them pretty fast now and don’t run into many problems.

WOD

12:00 AMRAP with 1 Deadlift EMOM (285#)

5 HSPU
7 Pull-ups
9 Air Squats

The deadlift kind of served like a forced break in this. My first round was a little fast, but then I kept the same pace until the last 2 or 3 rounds when my HSPU got a little slower. I came up 2 squats shy of 12 full rounds for a score of 11+19. All of my HSPU were unbroken which was nice. Pull-ups and squats were only broken up due to coming on a minute and having to do the deadlift.

Finisher

10 Rounds

15s Air Dyne sprint at 100%
1:45 Rest

This felt easier than when we did it last Saturday. Didn’t have that sick feeling throughout, but it did hit us all about 5 minutes after. Kevin and I got 287 calories on our AD, which was up from 269.

Rested Wednesday

Needed that day off yesterday. Worked out at 10:30 today. Kevin and I split off and did our own thing.

Warm-up

“Russian Twist Annie”
50-40-30-20-10

DU
Russian Twists (35# KB)

My DU were not the greatest, but finished in 5:03. Did another set of 40 unbroken DU a couple of minutes after finishing.

Strength

10:00 E2M

5 HSPU
5 Ring Dips
5 Pull-ups

All movements are done strict, moving as fast as possible between them. On the last set, MAX out each movement. Finished each of the first 4 rounds in about 40-45 seconds, so had over a minute to rest. This combination was much tougher than expected. I got 5-6-5 in my last set and it was a struggle!

Warmed up a little more with some lighter clean and jerks.

WOD

5 Rounds (205#)

5 Deadlifts
3 Power Cleans
1 Jerk
10 Pull-ups

Rough. The 3rd power clean every round was pretty ugly and the jerk was by far the hardest part of the whole thing. Starting off with those 5 deadlifts wiped me out more than expected. Was shooting for this to take about 10 minutes and I fell just under, with a time of 9:57.

Finisher

We loaded up the 90# prowler sled with four 45# plates. Did 4 rounds of 25m high down and low back, then finished with a 40m low down and high back. Rested 1-2 minutes between each round.

Running in the Snow

This morning I was up early and drove over to Mount Pleasant. It was supposed to be for the Out for Blood Duathlon, but due to rain, slow, and sleet they had to cancel the bike portion of the race. Much of the running and biking courses were flooded and many other parts were covered in snow and slush, making it very dangerous to be racing on bikes.

I’ve competed in this race the last two years (winning my age group for the mountain bike division both years) and the weather has always sucked, but this year was the worst. They had to rush to come up with the alternate course, but thy could have easily had someone shovel off the snowy areas of the 5k course. They also didn’t correctly map out a course because it ended up only being about 2.65 miles instead of 3.1 for a real 5k. Oh well, nobody was setting any time records with the condition of the paths and the slick wooden bridges. I finished in about 21:11 after starting out way too fast. I placed 3rd in the 26-35 year-old group for today’s run. At least I can still be competitive as the old man. 🙂

Went in to the gym at 4pm with Matt, Cora, and Kevin to do some training.

10:00 EMOM

Odds: 4 Power Snatch (115#)
Evens: 12 Pull-ups

Got 12 unbroken butterfly pull-ups each round! I’m really finding the groove with the butterfly.

3 Rounds

15 American KBS (53# KB)
15 Burpees
50 DU

I did the first round of DU unbroken, but started hitting the wall after that. Finished in 7:34.

10:00 EMOM

Odds: 30s Handstand Hold
Evens: 12 T2B

I made a discovery of how to cycle my T2B a little faster. Being able to do 5×12 unbroken is a huge improvement for me.

10 Rounds

15s AirDyne max effort sprint
1:45 Rest

This is the worst thing I’ve done in a year and a half of CrossFit. I thought I was going to puke from the 3rd round on. We even went 20s on the last round just for fun and I could barely move in those extra 5 seconds. I’m not even exaggerating when I say that I pretty much had to crawl off of the AD after each round. Kevin and I used the same AD and we totaled 269 calories.

After that high effort, I figured it would be a good idea to get some easy rowing in. Did 6 minutes at an easy pace for just over 1,200m I think

Hundreds

Was feeling good until doing jump rope in the warm-up and then I could feel my lower back tightening up from those deadlifts yesterday. Went in for the noon class.

Warm-up

3m Jump Rope
2 Rounds:
- 10 Ring Rows
- 10 Burpees
- 10 PVC Pass-thrus
2×6/6 Turkish Get-ups

I used a 35# KB for my first set of 6 on each side. Then Emily told mo to try them with a barbell. I did 4 on the right side with an 18# bar which was too light. Switched to a 35# bar and did 4 more, then 6 on the left side. Using a bar adds another level of control to the movement and was a nice change.

WOD

100 DU
Split this up any way you want:
- 100 Pull-ups
- 100 Walking Lunges
- 100 Push-ups
100 DU

I got through the first 100 DU is about 1:10, then I did 10 rounds of 10s. All pull-ups were done without coming off the bar and no breaks on the lunges. I had to reset my rhythm a few times on the butterfly, but I think that is the best I’ve ever done pull-ups in my life. I did 3 unbroken sets of push-ups (all chest to deck) and then 6-4 until the last set where I forced myself to go unbroken again. The last 100 DU were a little struggle since I pushed so hard through the middle hundreds. Finished in 15:56, which crushed the best time of the day.

Work the High Hang

Yesterday morning I walked 9 holes of golf and then went for a 3.15 mile hike in 58:38. I’ve been sore from doing “Karen” in 13.3, but nowhere near the DOMS I’ve experienced from previous run-ins with that bitch. Went it an noon.

Warm-up

2m Row
2 Rounds:
- 5 Pull-ups
- 10 Push-ups
- 10 Air Squats
Burgener Warm-up (empty bar)

I did strict pull-ups to work on my strength and did slow quality chest to deck push-ups.

OLY

7 Sets

Power Snatch
Hang Power Snatch
High Hang Power Snatch
90s Rest

Each set was done without putting the bar down. Great time to work on the hip extension like last week’s drilling on full cleans. I’m beginning to love the high hang lifts because without the hips you can’t move any weight. It really forces you to be explosive and use your hips, especially being the 3rd lift in the complex. I did 2 sets at 75# and then went up 10# each set, to finish at 125#. I’m really happy to be able to land those three lifts at that weight because my 1RM is still only 155#. My technique was better today than it ever has been and I was getting a lot of hip extension, making the bar move so much faster.

WOD

4 Rounds

400m Run
20 Deadlifts (185#)
30 Sit-ups

This was a fun little WOD, with the 20 deadlifts becoming a real challenge. I did 12-8 in the 3rd round to save myself a bit and then really pushed the run in the last round and pushed hard on the deadlifts because I was trying to catch Lance. Ended up 8 seconds behind him, with my time being 15:18.