push-up – Page 31 – Nick Momrik's Fitness Logs

Using Dumbbells for a Weak Right Arm

Went in to Survival Fitness at 10 to train with Matt. Not really any improvement on the knee.

Warm-up

5:00 Air Dyne

DB Bench Press

10 x 20# DBs + 20s Static Hold
10 x 25# DBs + 20s Static Hold
10 x 30# DBs + 20s Static Hold
10 x 35# DBs + 20s Static Hold
10 x 40# DBs + 20s Static Hold
3 x 10 x 45# DBs + 20s Static Hold

Trying to even out that right arm weakness. Felt pretty good.

Grabbed a 10# plate and did 2 sets of 10 second OH hold + 10 OH shrugs.

Gymnastics

20:00 EMOM

Odds: 10 T2B
Evens: 5 Strict Ring Dips + 5 C2D Push-ups

Did the first 7 rounds of T2B unbroken, then 6-4, 7-3, 7-1-2. When I hit the wall with my hip action, getting even 2 in a row is a struggle, but that wall is taking longer to reach. All dips and push-ups were unbroken, but tough in the last 2 rounds.

Conditioning

E90S for 6 rounds

~40m Sled Drag (25# sled + 225#)

These were ok on the knee.

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.

A PR Morning

Took a rest day yesterday and walked 18 holes of golf. Woke up today feeling more beat up than I should. In at 10am to test my deadlift.

Warm-up

3:00 Row

Olympic Lifting

Snatches

45# Position Work for 5:00
95# x 2
115# x 2
135# E30S 3:00
155#
165#
175# (PR)

My snatch is feeling really good lately. I was planning to do 135# for 5:00 but it was feeling good so I stopped and started bumping up the weight. That was a 10# PR. Looking forward to trying more.

Strength

Deadlift

185# x 8, rest 2
275# x 5, rest 2
325# x 3, rest 3
375# x 1, rest 3
425# x 1, rest 10
475# x 1 (PR), rest 12
500# x 1 (PR)

My old PR was 455# in April, so this was a big jump. The 425# lift hit me hard for some reason, even though I’ve pulled it for 3 several times before. I saw sweating and light-headed, so took a long rest before the 475# attempt. If Kevin and Matt weren’t there pushing me I was going to go for 485# or so next, so I’m glad they talked me into the 500# attempt.

Back to Survival Fitness at 5pm for a class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS

Strength

Front Squats

5 @ 115#
5 @ 145#
5 @ 165#
5 @ 185#
5 @ 185#

Kept it light and fast. Didn’t need any more heavy weights after the morning session.

10:00 EMOM

Odds: 5 Strict HSPU
Evens: 8 Box Jumps (32″)

The HSPU felt good today. Probably should have done a deficit, but I already put in a lot of work and had an idea of how bad the WOD was going to be, so I backed off a bit.

WOD

30 Hang Squat Cleans (95#)
30 Push-ups
30 Thrusters (95#)
30 T2B
30 OHS (95#)
30 Burpees
30 Shoulder to OH (95#)

The burpees were horrible. Slowest ever! Finished in 19:12.

Long and Brutal

Legs still pretty sore. In at 9am to get lifts done before doing a long team WOD in class at 10.

I warmed up with a 500m row and some PVC pass-thrus.

5/3/1 Shoulder Press – Cycle 1 Week 2

5 @ 60# (40% of Training Max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
3 @ 105# (70%)
3 @ 120# (80%)
3+ @ 135# (90%)

Felt better than the first “wee”. I managed to get 7 reps at 135#, which puts my estimated max at 166#, over my current PR.

5/3/1 Back Squat – Cycle 1 Week 2

5 @ 115# (40% of Training Max – warm)
5 @ 145# (50% – warm)
3 @ 175# (60% – warm)
3 @ 205# (70%)
3 @ 235# (80%)
3+ @ 265# (90%)

Oh boy! I felt horrible going down on that first warm-up set. Only managed to get 4 reps at 265# before dumping the bar. Too much leg work packed into 8 days to get in 2 5/3/1 cycles and it showed. Won’t be hitting strength again until Tuesday and only one strength lift per day, so it should be a better week next week for the 3rd week and then a deload after.

In class, we did a brutal teams WOD in honor of the CrossFit games going on. I teamed up with Brent and Kevin. The events were one right after the other, so keep moving.

Event 1: “Road Grater”

Barbell/Plate carry one mile (Guys: 45# bar, two 45# plates; Ladies 30# bar, two 35# plates)
One member must carry the bar and the other two must carry a plate. Members can switch implements at any time.

We took about 13:10 (forgot to look at the clock) and got smoked by Ron, Matt, and Ryan who did it in 10:35.

Event 2: “Hippie Hop”

Load weights on barbell. Each member must complete 50 lateral hops over the bar while the other two members hold the bar. The holders can hold the bar at any height but cannot set it down until the 50 hops are completed. Penalty for letting the bar touch the ground was 10 reps.

This was easy. We had 2 guys lay on their side on the ground and set the bar on our hips. The 50 hops were like a rest period for me and I knocked them out like nothing. We started our comeback here, crushing it in 2:42 to finish at an overall time of 15:52.

Event 3: “Rack of Ribs”

Unload the barbell and complete as a team: 200 Burpee plate jumps and 100 front rack empty bar lunges. Here’s how it works: Two members do the burpee plate jumps, while the 3rd member does the front rack lunges. Every member has to go rep for rep, so one lunge, two burpee plate jumps (one each member with the plate) at a time. Teams can switch out the lungers and the burpee plate jumpers whenever they feel like it with no penalty.

We switched out the lunger every 11 reps, which worked well because it still meant doing 22 burpees in a row. We almost complete caught up here, finishing in 8:46 for an overall time of 24:38.

Event 4: “Ron Morse Mile”

Stop at each turn and complete the following, every member must do this:

Turn 1: 50 Air Squats
Turn 2: 75 Air squats
Turn 3: 50 Push-ups (chest to deck)
Turn 4: 75 Push-ups

Suck fest, especially that many push-ups at the end of this WOD. We did 5 at a time with breaks and it worked well. Took us 20:17 to finish the mile for a total time of 44:55 to take down the best time in the last 3 events and the overall. It’s not how you start, it’s how you finish.

I did a really slow 10:00 on the Air Dyne after for a cool down to flush things out.

Morning Air Dyne

Golfed with a buddy yesterday, so took a rest day.

Conditioning

Did 20 minutes on the Air Dyne at about 9am. RPM was steady at an average of 72. Never saw a number lower than 69 or higher than 74. Totaled 520 calories and 11.41km. Felt good!

Went to Survival Fitness at 8pm for open gym and worked out with Brent.

Warm-up

300m Run
2 Rounds
- “Cindy” round (strict and quality reps)
- 3/3 Turkish Get-ups (35# KB)

Strength

Super Squats! I warmed up with 8 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 215#. Then I used 245# for the set of 20, up 20# since starting 2 weeks ago. That first week was definitely the hardest though. Really taxing today on the breathing. A couple of hours later I’m feeling tight in my lower back and my neck.

Then I did 3 sets of 20 pullovers with a 60# DB to stretch out the ribs, with the added benefit of working on my chest.

WOD

3 Rounds

10 Ring Push-ups
10 T2B
10 Weighted Step-ups (24″ box, 45# DBs)

Originally planned for 5 rounds, but decided to keep it shorter after the super squats which are pretty taxing. Right before we upped to 20 step-ups too, but as soon as we got into them, I quickly made the executive decision that was a bad idea because of the big box. I finished in 4:59. Was able to do all of the push-ups and T2B unbroken, but had to break up the 2nd set of step-ups into 6-4 because of grip, but then powered through the last round. Could barely squeeze my water bottle after.

Back To It

Had an epic weekend attending the Central East Regionals in Columbus. I’ll have more to say in a few days. Went it at 5pm tonight and stayed after for some extra fun.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
50 Jumping Jacks
50 Butt Kicks
50 High Knees
50 Mountain Climbers

Strength

Back Squats!

5 @ 45#
5 @ 135#
3 @ 185#
3 @ 225#
3 @ 255#
3 @ 275#
3 @ 285#

Felt solid today, especially after sitting in stadium seating and standing on concrete all weekend, plus about 10 hours of driving.

WOD

10 Rounds

2 Power Cleans (205#)
1 Push Jerk (205#)
5 Pull-ups
10 Push-ups
15 Air Squats

I didn’t rush myself on the cleans and jerks because I didn’t want to fail and I wanted to be able to put a little effort into technique while doing them. Started out hot with only 1:17 for the first round. Too fast. Finished in 21:07.

Finisher

Picked up a S-35E Rogue “E” Sled this weekend and put it to use today. Did some sled drags forward and backwards, starting with 135# loaded on and up to 180#. Then did some sled arm pulls.

It felt so good to workout after 3 rest days and eating all kinds of awesome food and desert and drinking plenty of beers.

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!

From the Blocks

Went in at 10:30 to do some Olympic lifting work.

Warm-up

300m Run
PVC Pass-thrus
10/10 Leg Swings (F-B, S-S)

OLY

Kevin had some of his jerk blocks in, so I used them to do hang snatches and cleans. It was great work and made some progress in reaching extension, especially in the snatch.

Snatch

I did a double at 95#, 2 singles at 95#, 2 singles at 105#, 6 singles at 115#, and 3 singles at 125#. Triple extension was feeling the best it ever has. Here’s a video of one of the 125# lifts. I get too high off the ground, but everything else is a big improvement.

Clean

I did 2 doubles at 135#, 3 doubles at 155#, and then 6 singles at 175#. Didn’t feel as good as the snatches, that’s for sure. I have a bigger tendency to cave my knees in on the clean and wasn’t getting the greatest hip extension. Here’s a lift at 175#.

Really took my time on the lifts and probably spent more than an hour working them. Need to do this more often.

Headed back around 6:30pm to open gym for some extra work.

Strength

Seated Good Mornings

5 @ 95#
5 @ 115#
5 @ 135#
5 @ 155#

Not so sure these were a good idea today, but oh well.

WOD

7:00 AMRAP

10 Push-ups
10 Pistols
10 T2B

Quick little metcon to throw in a few things we haven’t worked in over a week. The pistols were brutal, especially without wearing my OLY shoes. My quads were on fire after round 1. I finished 5 complete rounds and then got 6 push-ups.

“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.

Hero WOD McGhee

Yesterday we held a competition at Survival Fitness for beginner’s and scaled athletes. I ran the computer all day taking care of the scoring. I did win the 1 minute burpee challenge with 29 reps. It was a great event and of course a bunch of us partied afterwards. I got home at 8pm and passed out until this morning. Feeling kind of rough, but went to the noon class.

Warm-up

1 mile run
Deadlifts (5 @ 155#, 5 @ 225#, 3 @ 275#)

I wasn’t setting any PRs on my mile today so kind of just took it easy.

WOD

“McGhee”
30:00 AMRAP

5 Deadlifts (275#)
13 Push-ups
9 Box Jumps (24″)

Brent and I paced each other on this one. We were doing our rounds in about 1:20-1:30 and rested about 20-30 seconds after each round. I wanted to get over 15 rounds without killing myself, especially with a hangover. So many reps of heavy deadlifts were going to put a toll on the back too. We finished 6 rounds in a little more than 10:00 and pretty much kept the same pace throughout. Got done with the 17th round and had about 15 seconds left on the clock, but that was enough.

I’m feeling better already.