PVC pass- thru – Page 18 – Nick Momrik's Fitness Logs

A Balanced Day

Upper body is kind of sore from the last couple of days. Went in at noon.

Warm-up

3 Rounds

10 PVC Pass-thrus
10 PVC OHS
10s Triceps stretch (each arm)
10s Rack stretch (each arm)

Conditioning/Endurance

1 Mile Run

Each gym is different because of their mile loop, so I’m trying not to compare today to my 6:18 from the summer at Survival Fitness. I also weigh about 15 pounds more now, which doesn’t help! I mapped out the Full Strength route on Google Maps and it’s pretty damn close to a mile, other than the fact we have to go down a big flight of stairs to start and then back up to finish. My time was 6:45. I probably started out way too fast and it caught up to me, but I’m terrible at setting a running pace. It’ll be interesting to go run a mile at the track one of these days.

Strength

5×3 Jerk

5 @ 45#
3 @ 95#
3 @ 135#
3 @ 145#
3 @ 165#
3 @ 185#

I started off doing split jerks and it wasn’t feeling that great in the set with 135# because of the extra time holding the bar overhead. Emily told me to do push jerks if I could handle the weights, so I did and it felt better. Makes sense to work on strength here instead of the split jerk technique. The last set was actually pretty easy, but I have no idea what I can do for push jerks now, so I had to shoot for something as a goal before I started.

WOD

3 Rounds

5 Curtis P (95# – Power Clean, Lunge, Lunge, Push Press)
10 Burpees

Usually it’s a squat clean in a Curtiss P, but I guess everyone had been doing power cleans in the day, so we did the same. First set of 5 was unbroken and I set the bar down once in each of the next two sets for 1-2 seconds to regrip. Short WOD so just tried to keep going. Did all of the burpees unbroken and really picked up the pace for the last 7 reps to finish out. Final time was 4:24.

The Seven

Feeling better today. Went in for the 9am class instead of the 8am Competitors WOD because the Hero WOD sounded like fun and I could get another hour of sleep.

Warm-up

600m Run
2 Rounds
- 5 Push-ups
- 10 Air Squats
- 10 Leg Swings (Front to back, Side-to-Side, each leg)
- 10 PVC Pass-thrus

WOD

“The Seven”
7 Rounds

7 K2E
7 Deadlifts (245#)
7 Burpees
7 KBS (70#)
7 Pull-ups
7 HSPU
7 Thrusters (115#)

When it’s a Hero WOD you know you’re in for a suck fest. The first round wasn’t bad, but after that it was brutal. This WOD actually starts off with the HSPU and then thrusters but because of a big class size we paired up to share bars, so I started with the K2E. Rx for thrusters was 135#, so I scaled it down to 115#. I did all of my K2E, deadlifts, burpees, and KBS unbroken. Pull-ups were usually 4-3, but I think I got all 7 in round 1. HSPU were unbroken except for my 6th round where I went 5-2. Thrusters unbroken until round 6 where I wont 4-3. We had to stop at 33:53 because the next class was starting. At that point I had completed 6 full rounds and 3 of the pull-ups, so I only had 18 more reps to finish. Great WOD, but brutal. I think I did the first round in 3:11, but slowed down a ton after that.

Hike

Went out to Piestewa Peak and did the Summit Trail wearing the 20# weight vest. Going up while wearing that thing is horrible. The last 10-15 minutes with the vest is absolutely brutal, but I kept chugging along without stopping. Overall went 2.05 miles in 58:59 with 1,024 feet of climb.

More Shoulders

When I saw the WOD for today I planned to skip out. More shoulder work and I’ve already had a lot the last few days. But, my upper body strength is my weakest so I could use the work. Went in for 9am.

Warm-up

50′ Burpee Broad Jump
50′ World’s Greatest Stretch
2 Rounds
- 10 PVC Pass-thrus
- 10 Leg Swings (side-to-side, front-to-back, each leg)
- 10 KBS (35# KB)

WOD

500m Row
40 Pull-ups
30 Shoulder to OH (115#)
500m Row
40 Pull-ups
30 Shoulder to OH (85#)
500m Row
40 Pull-ups
30 Shoulder to OH (65#)

On the first set of shoulder to OH the RX weight was 135#, which is heavy! Using 115# was heavy enough as it was for me. I went Rx the rest of the way though. Started off with 10 pull-ups, and then went 5s the rest of the way in round 1. Rounds 2 and 3 were pretty much 3 at-a-time the whole way, which short breaks to shake out the arms. For the presses I pretty much went push presses the entire way and I think I broke it down to 10-8-7-5, 15-10-5, and 18-12. Finished in 25:43.

Heavy Thrusters

Spent all day cleaning and doing laundry, so went to the 5:30pm class.

Warm-up

10:00 AMRAP

30 PVC Pass-thrus
40 Zombie Kicks
50 Mountain Climbers

Nice and easy, not really pushing for the most rounds/reps. I think I got into a 4th round.

Strength

1RM Zercher Squat

Started with 5 at 135# and 2 at 185#, then 1 rep at 215#, 235#, 255#, and 265#. I was starting to really feel it on my back, so I stopped there. Lots left in the tank though. Beat my front squat 1RM by 10#.

WOD

21-15-9

Thrusters (115#)
Hang Power Clean (115#)

The Rx weight for men was 135#, but that would have killed me. I was able to get a nice intensity with 115# and finished in 8:42 for a solid time. I split up the first round into 11 and 10 for each movement, then went 5-5-5 on thrusters and 9-6 for the cleans, and finally 4-3-2 to finish off thrusters and did the cleans unbroken. I really tried to focus on popping my hips in the thrusters to get that weight flying off my shoulders.

Finisher

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

T2B
KBS (53# KB)

The finisher was as tough as a lot of WODs! Not used to doing those American Kettlebell Swings since we always do the Russian variation. The American swings are a lot more taxing on the cardio side of things.

One From the Main Site

Long day recovering from a Survival Fitness party last night. I knew I wanted to at the very least get in some rowing. Saw the WOD on crossfit.com and it looked like fun, so I figured I’d give it a try.

Warm-up

1000m Row
3 Rounds:
- 10 PVC Pass-thrus
- 10 PVC OHS
- 10 Supermans

WOD

5 Rounds

10 T2B
10 Power Snatch (75#)
12 Wall Balls (20#, 8.5′ target)

The ceiling in my garage is 9 feet and 2 inches tall, so I added 2 extra reps to make up for the difference of not being able to hit a 10 foot target. This WOD was much worse than I expected. Maybe it was the hangover, I don’t know. I was taking a lot of rest time and had to break up the T2B and snatches. The wall balls weren’t exactly easy after yesterdays massive amount of air squats. My time was 12:12.

Finisher

20:00 Row

Cardio Sunday

Pretty sore from yesterday. It hurts to even touch my traps. Went in for the noon class and was thrilled to see it was an “easy” one.

Warm-up

Tabata Mash-up

PVC Pass-thrus
Bottom Squat Hold
Jumping Jacks

WOD

100 Jump Rope Singles
50 Lunges
50 Push-ups
50 AbMat Sit-ups
100 Jump Rope Singles
40 Lunges
40 Push-ups
40 AbMat Sit-ups
100 Jump Rope Singles
30 Lunges
30 Push-ups
30 AbMat Sit-ups
100 Jump Rope Singles
20 Lunges
20 Push-ups
20 AbMat Sit-ups
100 Jump Rope Singles
10 Lunges
10 Push-ups
10 AbMat Sit-ups

At least they weren’t hand-release push-ups, but still were the toughest part and I had to break them up a lot. Finished in 17:53.

Finisher

Death by Jingle Jangles (18′, by 3s)

Got through 27 and was on pace to get through 30, but slipped on some sweat or water around number 22 and nearly did the splits. I was so pissed because I wanted a shot at breaking my 30 + 21 gym record.

A Sunday Triple

Feelin’ good. Getting a lot of sleep. Eating pretty healthy. Drinking more water. Seeing results. Went in for the 11am.

Warm-up

100 Jumping Jacks
100 Mountain Climbers
100 Butt Kicks
100 Lateral Hops (I alternated legs each 25)
25 PVC Pass-thrus
3 x 1m Bottom Squat Hold (30s rest between each)

WOD #1

Tabata Front Squats (65#)

I got 80 total reps. Nice burn, but could really feel my lower back towards the end.

Take 2 minutes of rest before the next WOD.

WOD #2

13 -> 1 Ladder

Burpees
Russian KBS (53# KB)

Never took a break and finished in 8:56. It was a 10:00 time cap and then 3 minutes of rest before starting the next WOD, so it was nice to get that extra minute of rest.

WOD #3

50 Reps of Sandbag Complex

Clean the bag up on to a shoulder
Squat
Press the bag up OH and on to the other shoulder
Squat

I was able to find a nice rhythm with these and did blocks of 5 throughout most of the WOD. At the end, the presses started to get harder so I switched to blocks of 4 at a time. Crushed this one in 7:37.

Great hour of work for a Sunday. I’m shocked how fast my conditioning has come back. I’ve only been doing the extra rowing stuff at home for a couple of weeks and just cleaned up my diet a week ago. I hope this continues.

Hobbit Friday

Took the day off work to go see The Hobbit in IMAX 3D and I’m well rested after taking yesterday off. Went in to open gym tonight. All I did for a warm-up were some PVC pass-thrus.

Strength

Alternated sets between bench press and the deficit deadlifts.

5×3 Bench Press

10 @ 45#
5 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 215#

That’s a new high for 3 reps, up from only being able to hit 215# for 2 reps last cycle. These didn’t feel that great this week either, which is two weeks in a row it’s been a struggle.

5×1 Deficit (3″) Deadlifts

5 @ 135#
3 @ 225#
1 @ 315#
1 @ 345#
1 @ 385#
1 @ 405#
1 @ 415#

The 415# pull matches my 1RM for regular deadlifts. As I went for it, I didn’t think I was going to get it moving because it was really slow to start. Once it got above the deficit it felt smooth though.

WOD

This was a workout I made up and Matt used for the box today, so I had to give it a try even though I planned to do death by snatch.

10 Rounds

3 Full Squat Cleans (115#)
10 Lateral Bar Hops
10 HR Push-ups

The goal of the cleans was to cycle them without dropping the bar, so I chose 115# instead of the Rx 135#. I also wanted to keep my time under 10:00 so felt I had a good shot by dropping down in weight. I finished in 8:50. Was able to do all of the cleans while holding the bar and the hops were a piece of cake for me. The push-ups on the other hand sucked. Got pretty tough around the middle of WOD. After getting done I’m kind of curious what my time would have been with 135#.

I’m really happy with how the design of this WOD turned out. I figured some of the top scores would be under 10 minutes and they were. A lot of people finished around 12-15 minutes from the scores on the whiteboard. The use of the barbell didn’t overpower the WOD, so you could still get out quality cleans even in the 10th round, but the push-ups were a great challenge. The lateral hops were just enough high intensity to string it all together.

Finisher

3 Sets

MAX Deficit HSPU (hands on 15# bumper plate, which is probably 1-2″)
2m Rest

I was able to do 5, 6, and 4 reps. Tough! This was my first time trying HSPU like that.

I did a bunch of jump rope as kind of a cool down too.

Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

Warm-up

4 Rounds

15s Jumping Jacks
15s Air Squats
15s Mountain Climbers
15s Jump Squats

4 Rounds

15s Plank
15s Supermans
15s Right Side Plank
15s Left Side Plank

Strength

Find 1RM Shoulder Press

10 @ 45#
5 @ 75#
2 @ 95#
1 @ 115#
1 @ 135#
1 @ 145#
1 @ 155#
Fail at 165#
1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

8 Thrusters (65#)
3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

20 DB Curls (10 each arm)
MAX Diamond Push-ups
60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.

DB WOD

In for the 9am because I have a massage at noon and want to rest after that. Back is tight from the last couple of days.

Warm-up

3 Rounds

20 PVC Pass-thrus
15 Jump Squats
10 Zombie Kicks
5 Burpees

Strength

5×3 Shoulder Press

10 @ 45#
3 @ 95#
3 @ 115#
3 @ 125#
3 @ 135#
3 @ 145#

I did 3 reps at 145# a couple of months ago, but I’ll take it after doing HSPU last night. Some days you have to just take what you can get because it’s better than going for 150# and not getting any reps. It took me a long time to realize this.

Accessory

3 Sets

MAX Ring Dips
90s Rest

These felt good today. The weighted dips Kevin and I have been doing really helped out I think. I did 16, 12, and 10 in my sets. All reps were strict with no kipping.

WOD

21-15-9

Modified DB Curtis P’s (hang clean, lunge, lunge, push press)
Manmakers (DB push-up, row, row)

It was a good change of pace to do a WOD dominated by DBs. The push presses were easily the worst part of this for me. I had to take my breaks mostly because I couldn’t press out any more reps. Finished in 19:44, using 40# DBs.

Update
Decided to try my first 2k row at night. Didn’t quite know what to expect and started too fast. It pretty much sucked after the first 500m. Final time was 7:38 so I’ll have something to shoot for next time.