row – Page 32 – Nick Momrik's Fitness Logs

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

3 Sets 5/5 Thoracic Rotation
2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

400m Run
2x
- 20 walking lunges
- 15 Push-ups
- 30s Dead hang
10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

20 cal Row
20 Push Press (95#)
20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

45s HS Hold
MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Touch the Sky

Hot one! Made it for the 4:30 and was the only person at class.

Active Life – Shoulder Flexion

3 Sets

10 Hollow Body Shoulder Flexion (2.5#)

Warm-up

2 Rounds
- 250m Row
- 10 PVC Passes
- 10 Shoulder Press (45#)
4 Shoulder Press (75#)
4 Shoulder Press (95#)

Conditioning

10 Rounds

1 Legless Rope Climb (13′)
4 Shoulder Presses (115#)
200m Run

Can’t remember the last time I did a rope climb and it’s been rare to even do shoulder presses in a metcon. Not bad, but hard to breathe on the runs with it being about 90° outside. Finished at exactly 19:00.

This is from the Ben Smith affiliate design program, which they’re following at the gym. Not sure if I mentioned a couple of old friends from a previous gym bought out Mid Michigan Muscle and it’s now Malott Athletics. It’s been a goal of theirs for years, so I’m excited to see someone taking over that should do well to grow the gym.

Midline / Skill

4 Sets

1:00 HS Hold
2:00 Rest

All The Rowing

Went to the 4:30 class again. My back is a little tight after yesterday’s workout.

Warm-up

2 Rounds
- 10 PVC Passes
- 10 PVC OHS
- 30s HS Hold
- 1:00 Row
45# Snatch Warm-up

Weightlifting

3x30kg Squat Snatch
3×95# Squat Snatch
3×115# Squat Snatch
3×135# Squat Snatch
2×135# Squat Snatch
2x2x145# Power Snatch
2x1x165# Power Snatch

My shoulder was very uncomfortable in the hole and I was not able to feel stable, so I actually missed the 3rd rep of the second set with 135#. Switched to powers after that and those were easy.

Conditioning

Partner Workout

100 cal Row
100 DB Thrusters (40# DBs)
100 cal Row

Partnered up with Weston and Michelle joined us as well, going at the same time as Weston. We did 25 cals each time (20 for the women) and did 10 thrusters at a time. I felt good on the rower but those thrusters are terrible with dumbbells. The 50# DBs would have been miserable because we both wanted to drop the 40s in the last two sets. We finished at 14:54

Counting Cals

Golfed yesterday. Went to the 4:30 class today

Warm-up

300m Run
Wrist Stretch
Front Rack Stretch
10 Shoulder Press (45#)
10 Push Press (45#)
10 Split Jerk (45#)

Weightlifting

Push Press + Split Jerk

3×95#
3×115
2×135
1×155
1×175
1×195
1×215
1×225

Conditioning

21:00 EMOM (alt)

20 cal Row
10 Burpees
10 Ring Rows

I did the ring rows instead of 5 muscle-ups. Had to really push on the rower to get in the 20 cals. Laxed on the burpees after 3 rounds to try to recover a bit. Ring rows were no joke either. Good workout.

No Rest

I rested on Sunday after the stag party. Felt fine but was really tired. Golfed yesterday and went to the 4:30 class today. So the only workout I’ve done since Wednesday was the 40 minutes of Airdyne on Saturday!

Warm-up

9:00 AMRAP

200m Row
10 Goblet Walking Lunges (35#)
20s Dead Hang
10 Russian KBS (35#)
5 American KBS (35#)

I got through 4 rounds.

Conditioning

12:00 EMOM (alt)
- 45s DB Snatch (40#)
- 7 cal Row + 7 Burpees
4:00 Rest
12:00 EMOM (alt)
- 45s MB Sit-ups
- 7 cal Row + 7 Burpees

There was pretty much no rest time even with rushing between stations. I did 18 snatches in the first round because I passed it hand to hand in the air. Then I got 14 every other round. I went 20-18-18-16-16-20 on the sit-ups.

More cardio…

150 American KBS (35#)
Run 200m every break

I tried to push the first set but had to stop at 70. Then did 50-30 to close it out so I only had to run a couple of 200s. Finished at exactly 9:00.

42 Minutes

Switched up my week since the forecast called for rain today, so I talked 18 holes yesterday instead of getting in a workout. Went to the gym at 11 today with Brandi and did the programmed workout.

Warm-up – 3 Sets

12 cal Row
12 Plank Push-ups
12 Ring Rows

Conditioning

E3M – 4 Rounds
- 30 Wall Balls (14#, 10′)
- 15 Burpees
3:00 Rest
E3M – 4 Rounds
- 30 OH Lunges (45#)
- 15 Step-ups (24″)
3:00 Rest
E3M – 4 Rounds
- 15 cal Row
- 15 V-ups
- 15 OHS (45#)

Didn’t take much to decide to use 14# for the wall balls. Knew rest would be valuable and wanted to be able to keep going unbroken. Made the right choice. The first set of movements were by far the worst on the lungs. I used an empty barbell for the OH lunges and squats. The second set of movements were a huge leg burner and I did the step-ups instead of box jumps to help save my back. I increased my pace on the rower each round, starting at about 1,200 cal/hr and doing about 1,400 in the 4th round.

It took about 1-1.5 rounds to get a feel for each group of movements. I think I was faster on rounds 3-4 of each grouping. Overall probably averaged just over 1 minute of rest each round. Haven’t done something like this in a long time; it was a solid 42 minute grind.

April 18th Main Site

My quads started getting sore on Thursday night during Avengers and then Friday my legs felt really tired. Has to be from Wednesday right? Yesterday I planned to workout but got working on my dad’s planer and lost track of time. When I was done it was 6:30 and I really didn’t feel like a workout. Noon at the gym today.

Active Life – Hips

Warm-up

1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Squat Press Outs (25#, 3s pause)
5 Jump Squats (singles)

Workout – 6 Sets (3x each arm)

10 Single Arm Waiters Squat (53#)
80m Single Arm Farmer Carry (53#)
30s Rest

Forgot to do the 3 second pause on the squats.

Conditioning

25:00 AMRAP

20 push-ups
30 sit-ups
40-cal. row

This was the main side workout on the 18th. Tried to keep 1100+ cal/hr on the rower. I did 12-8 push-ups for 5 rounds and then my final two sets unbroken for a score of 6+30, which ranks as an 85 on BTWB.

Midline – 3 Sets

10 Plank Pass Throughs (35# KB)
20 Hollow Rocks

Not sure we needed more core work after so many sit-ups.

Heading to the golf course for the first round of the year tomorrow so I won’t be working out.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

15 Air Squats
15 Supermans
25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

10×45#
6×95
4×135
2×165
2×185
10:00 EMOM
- 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

5:00
- 500m Row
- 400m Run
- AMRAP Front Rack Lunges (95#)
3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

Tight

Went to the 4:30 class.

Warm-up

10:00 EMOM (alt)

15 Row strokes (10 cals)
3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans

I used 20-20-20-30-40 kg for the complex.

Weightlifting

Warmed up my cleans with 3×60, 3×70, and 3×80 kg.

10:00 EMOM

3 Power Cleans (90kg)

First rep had a 3 second pause at knees, so I used the same weight as last week. Dropped every rep though because of the extra time under tension and with all of the snatching coming up in the metcon.

Conditioning

9:00 AMRAP

1-2-3… Power Snatch (115#)
2-4-6… Row cals

I went unbroken for the first 3 sets of snatches and kind of wish I had gone unbroken as long as I could. After a few rounds I tried to settle in at 1050-1100 cal/hr and then pushed the pace on my final round. Got through the round of 8 snatches and 16 cals just before time ran out. With calorie rollover the display read 79 cals, which is an extra 7.

Active Life – Back Max

15:00 AMRAP

10/10 Turkish Sit Ups (35# KB)
10 Alternating Single Leg Deadlift (35# DBs)
10/10 Single Arm Split Press (26# KB)

Stayed after class to do this even though my back was already feeling tight. Thought it might help to get some more movement in there. Got through 4 rounds.

18.4 / Diane

Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.

Warm-up

Bottom Squat Hold
PVC Passes
5 Inchworms
5 Sumo Inchworms
High Knee Walk
Butt Kick Walk
5 Shoulder Press (45#)
10 Deadlifts (45#)
2×5 Deadlifts (135#)
2×5 Deadlifts (185#)
2×2 Deadlifts (225#)
HSPU

CrossFit Game Open Workout 18.4

In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.

21 Deadlifts (225#)
21 HSPU
15 Deadlifts (225#)
15 HSPU
9 Deadlifts (225#)
9 HSPU
21 Deadlifts (315#)
2 Handstand Walks (25′ in 5′ sections)
15 Deadlifts (315#)
2 Handstand Walks (25′)
9 Deadlifts (315#)
2 Handstand Walks (25′)

On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.

I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.

I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.

Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.

12:00 EMOM (alt)

Row
Battle Ropes
Russian KBS (53#)
Sit-ups

Didn’t count my reps.