row – Page 42 – Nick Momrik's Fitness Logs

End of the Cycle

In at 10am this morning to finish out this cycle of the Rowing WOD and then shift focus to gymnastics. Moved around, did some bottom squat holding and pass-thrus to warm-up. Nothing crazy.

Rowing WOD Week 17 Session 2

10:00 AMRAP

Buy-in: 50 Burpees over the rower
MAX distance Row

First 25 burpees were done in about 1:05 and finished off the 50 in 2:44. Was pulling before the 7:00 minute mark. Legs just had nothing left after those jumps back and forth. Was struggling just to keep it under 2:00/500m. Was able to pick up the pace in the last minute or so. Make it 1,829 meters. There was some foot transition practice programmed too but I skipped it.

Looking forward to starting the gymnastics focus on Monday. Why not test something else? 🙂

Weighted Pull-up

A couple of guys at work had done a max weight pull-ups a couple of months ago and it sounded like fun for today. I went 25-35-53-62-70-75-80#.

Conditioning

4 Rounds

2 Legless Rope Climbs (13′)
8 Shuttle Runs (54′)
40 DU

Felt like doing something else and have been wanting to climb the rope. Didn’t even set the clock, just did work. All successful climbs, but had to take some rest between reps. Missed once in the 3rd set of dubs.

One More Row+Burpees

Feel pretty good today. In to the gym a little after 4:30.

Warm-up

3 Sets

5 Bridge Rocks
5 Arm Circles (one arm at a time, forward, backward)
10s Laying Handstand Hold Drill
15s Plank on hands

Gymnastics Tests

MAX Strict HSPU + MAX Kipping HSPU (stay on the wall)
4-5 min Rest
MAX Kipping HSPU

Wasn’t sure what to expect. Over 3.5 years ago I did 10 strict handstand push-ups. I was 173.5# that day, but I’m almost 210# now so I’ll take the PR of 11 strict and then I was able to stay up and get 5 kipping after that. Got 14 kipping after the rest, which matches an old record from January of 2013.

Rowing WOD Week 17 Session 1

27-21-15-9
- Calorie Row
- Burpees over the Rower
15:00 Rest
7:00 AMRAP (3-6-9-12…)
- Calorie Row
- Burpees over the rower

Just like 15.5 but the burpees in place of the thrusters. I thought this would be easier, but with burpees you don’t have any rest time like you did when splitting up the thrusters. I pulled close to 1,500 cal/hr during the set of 27 cals and then tried to keep about 1,200 during the other sets. The burpees seemed to take forever. Finished in 9:15, which is 8 seconds slower than my time on 15.5.

I actually messed up the order of the movements for the AMRAP. Burpees were supposed to be first. Whoops! Finished the round of 15s and got 5 more calories for 95 total reps.

One more workout to finish out this cycle! Looking forward to it and the switch to gymnastics work. Cameron, the guy who puts out the program is giving away some t-shirts this week, so I made a couple of videos for my entries. Both are from the first round of each part of the workout.

15k

Legs still feeling smoked from that workout yesterday. I woke up to piss in the middle of the night and my left knee did not feel good. Threw on an Ace wrap for the wrest of the night and seemed to be ok when I woke up. Went in for the 9am class.

Warm-up

2:00 Bottom Squat Hold
3 Rounds
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats

Strength: Front Squats

10×45#
6×135#
3×185#
3×215#
3×235#
3×255#
3×265#
3×285#

Felt good. Wore a belt for the last 3 or 4 sets.

Conditioning

10:00 AMRAP

40 Double Unders
5 Thrusters (95#)
5 Push Press (95#)

Took a little breather between the rope and bar. Kept all barbell reps unbroken. Finished 7 rounds + 38 dubs.

6 sets

30s Row
Rest as needed

Was still out of breath from the metcon in the first round so slowly ramped up each set. My meters were 154-161-165-169-174-179.

Wasn’t sure if I’d end up going back in the evening to finished out rowing for the week, but I did.

Rowing WOD Week 16 Session 2

3 Rounds
- 300 Calorie Row
- 4:00 Rest
5:00 Rest
10 Rounds
- 3 Burpees over the Rower
- 1 Calorie Row

The plan I wrote on the board was to go at 19-21-23 s/m and try for 950-980-1010 cal/hour. I stuck with the stroke rates, but after setting on the rower for nearly 20 minutes straight, the 2nd and 3rd round just couldn’t pick up the pace as much as I hoped for.

Rounds

18:51 @ 19 s/m for 4,637 meters at a pace of 954 cal/hr
18:30 @ 21 s/m for 4,595 meters at a pace of 971 cal/hr
18:20 @ 23 s/m for 4,571 meters at a pace of 980 cal/hr

The 10 round transition practice is dumb if you ask me. Unless you’re a high level competitor it’s not worth it. But I did it anyway. There is no good way to setup the rower for rounds with that, so I basically just did 3 pulls each time so that I wouldn’t could the rollover calorie or two you get from the previous round. I kind of lost track of rounds so might have done some extra. Who knows? Who cares? Not me. Time was 4:13 and monitor said 453 meters, but that’s 10 rounds of rollover.

I wasn’t too excited when there was rowing programmed this morning knowing what I had in store tonight or tomorrow. Ended up being over 15,000 meters total for the day. Surprisingly I feel pretty good.

Next week is supposed to be the last week of this cycle and then I’m going to be done with the rowing. Will be shifting a focus to gymnastics work leading up to the Open. Endurance with chest-to-bar pull-ups and handstand push-ups hurt me in 2 of the workouts in the 2015 Open

Death Due to the Rower

Didn’t make it to the gym until after 6pm.

Warm-up

8 Reverse Hyper (160#)
10 Front Squats (45#)
10 Bench Press (45#)
8 Reverse Hyper (160#)
5 Front Squats (155#)
5 Bench Press (135#)
8 Reverse Hyper (160#)
5 Front Squats (185#)
5 Bench Press (165#)
8 Reverse Hyper (160#)
5 Front Squats (215#)
5 Bench Press (190#)

Strength

10:00 EMOM (alt)

5 Front Squats (235#)
5 Bench Press (205#)

Front squats went pretty well. Bench got pretty hard by the last set. The combination was rough on the wrists.

Rowing WOD Week 16 Session 1

6 Rounds – Every 2:30
- 19 Calorie Row (+2 from last week)
- 10 Burpees over the Rower (+1 from last week)
5:00 Rest
For Time
- 38 Calorie Row (2x above)
- 20 Burpees over the Rower (2x above)

Fucking deadly. My intervals were done in 1:00, 1:04, 1:07, 1:09, 1:09, 1:14. Then I hit a huge wall just after 20 of the 38 calories. Took me about 1:27 for the calories and 3:17 total. That’s a long time to do 20 burpees! I had to take an extra step to get me closer to the rower and make sure I didn’t trip over it. I was so dead.

3rd week in a row of this brutal combo of calorie rowing and burpees over the rower. Each week it’s been bad. Slight headache each time and couldn’t leave the gym for at least a half hour after finishing. Total of 1,377 and 467 meters for the 2 parts.

Closer & Closer Grip

I definitely need to do heavier wall balls more often. I’m feeling those all over today!

Out in the garage around noon for a needed mental break from work. Warmed up with 5:00 on the Air Dyne for 1.57 miles and then overhead squats with grip width slowly moving out:

10×45#
5×75#
5×95#
5×115#
5×135#

20:00 EMOM (alt)

5 Strict C2B Ring Pull-ups
10 Weighted GHD Sit-ups (20#)
5 OHS (155#)
5 Russian Dips (helped with feet)

Worked up quite a sweat in the cold garage. My middle fingers were on the last knurl ring of the bar so still a pretty close grip.

Headed to Saginaw’s only CrossFit affiliate in the evening.

Rowing WOD Week 15 Session 2

4 Rounds
- 200 Calorie row
- 3:00 Rest
5:00 Rest
5 Rounds for time
- 5 Burpees over the rower
- 2 Calorie row

Shot for 20s/m and 950+ cal/hr on the first round, increasing 1 s/m and 10-15 cal/hr each round.

Round 1: 20 s/m, 12:24, 3,079m, 967 cal/hr
Round 2: 21 s/m, 12:11, 3,049m, 981 cal/hr
Round 3: 22 s/m, 12:05, 3,037m, 991 cal/hr
Round 4: 23 s/m, 11:55, 3,018m, 1005 cal/hr

Felt pretty good. The 5 rounder was to practice transitioning in and out of the rower, while strapping feet in each time. Took me 2:10. I didn’t count any calories I got on the first 2 pull since they came with almost no effort being stored up from the previous round.

Bump it Up

I’m a little sore from yesterday, in my shoulders and outer quads. Made it to the gym a little after 3:30.

Warm-up

8 Reverse Hyper (210#)
10 Back Squat (45#)
10 Shoulder Press (45#)
8 Reverse Hyper (210#)
6 Back Squat (155#)
6 Shoulder Press (75#)
8 Reverse Hyper (210#)
3 Back Squat (205#)
3 Shoulder Press (95#)
3 Back Squat (235#)
3 Shoulder Press (115#)
3 Back Squat (265#)
3 Shoulder Press (130#)

Strength

10:00 EMOM (alt)

3 Back Squats (285#)
3 Shoulder Press (140#)

Feeling more comfortable in the squat. Used the belt and lifting shoes today. Really like this combination now that I’ve done it 3 weeks in a row. I think next week I’ll switch it up to front squats and bench press for a 3 week cycle of the same progressing rep scheme going from 5s to 4s to 3s.

Rowing WOD Week 15 Session 1

Every 2:15 for 8 rounds
- 17 Calorie Row (+2 calories from last week)
- 9 Burpees over the rower (+1 burpee from last week)
5:00 Rest
2 Rounds
- 17 Calorie Row
- 9 Burpees over the rower

Total of 1,633 meters in part A and 432m in part B. My splits for the intervals were 0:52, 0:55, 0:56, 0:59, 1:01, 1:01, 1:01, and 1:02. Did the 2 rounder in 2:19. That second round is so bad after jumping back and forth over the rower during the burpees. You wouldn’t think it would affect you that much, but there is no power left in the legs for the 2nd row.

That’s 2 weeks in a row I got a little headache from this combo. Just don’t push that hard usually and with these two movements you can always keep going.

Running Singles

Up at 6am again. WTF! Went to the 9am class.

Midline & Shoulder Warm-up

6 Rounds

20s L-hang (bar)
10s Rest

Done with bent knees held up, of course.

Strength

10:00 EMOM (alt)

8 Push Press (115#)
20s Handstand Hold

Not as hard as I was expecting. I tried to take my feet off the wall some during the holds. 135# would have been a better challenge.

Conditioning

15:00 AMRAP

50 Jump Rope
30 Russian KB Swings (53#)
20 Shoulder Taps
10 Pistols

I did my jump ropes like running with one foot per jump. Much easier to keep a rhythm going than I’ve been able to do with single unders on both feet recently. Shoulder taps got tough, but never came off the wall. Would like pistols to be a lot faster. Finished 5 rounds plus 50-30-20-4.

1:30 AMRAP

Row for calories

Really didn’t feel like doing this. Got 47 cals. I think it would have been a 500m in the low 1:30s if I remember right. Really started losing power at about 30 cals.

Stayed after everyone left for a little extra work.

Accessory

E90S 15:00 (alt)

10 Deficit RDL (155#, 4″)
10 Weighted GHD Sit-ups (20#)

I had planned single leg RDLs, but saw the little platform sitting out and got this new idea. Glad I did because it worked great. Ended up giving me about a minute of rest between movements.

Calorie Repeats

Was up bright and early with code on the brain so got working shortly after 6am. Headed to Intuition just after 9am.

Rowing WOD Week 14 Session 2

5 rounds
- Row 150 Calories
- 2:00 Rest
5:00 Rest
Row 25 cals for time

I started with 20 strokes/minute and increased 1 every round, also increasing pace. Times were 9:27, 9:23, 9:15, 9:10, and 8:58. Shorter rest than we’ve had for pieces this long, but felt fine. The 25 calories were done in 38 seconds, a 1 second improvement from last week. I wore my heart rate strap throughout. Peaked at 145 during the last interval and got up to 162 during the sprint. Total of 11,792 meters for the session.

rowing-wod-w14s1

rowing-wod-w14s1-hr

That big drop off in the chart happened when I walked too far away from my phone during a rest period.

Had planned to hit some work in the garage, but got in a killer coding zone at work. I guess I won’t rest tomorrow and will push active recovery off to Saturday.

Burpees over the Rower

Took a complete rest day yesterday. Staying up late over the weekend to play Halo and this time change has me all messed up. Plus my nieces were here the last couple of days so I was up way earlier than I like. Headed to the gym around 3pm today for my workout.

Warm-up

10 Revers Hyper 140#
10 Back Squat 45#
10 Shoulder Press 45#
10 RH 140#
4 BS 155#
4 SP 75#
10 RH 140#
4 BS 205#
4 SP 95#
10 RH 140#
4 BS 235#
4 SP 115#

Strength

10:00 EMOM (alt)

4 Back Squat (265#)
4 Shoulder Press (135#)

Squats felt better than the sets of 5 with 245# last week. Shoulder press was rough though.

Rowing WOD Week 14 Session 1

So not only is the focus on rowing for CrossFit, but now we’re adding burpees into the mix!

E2M 20:00

15 Calorie Row
8 Burpees over the rower

Each round is done for time. The numbers were based off the 30 second intervals we did last week. My times were 0:54, 0,:53, 0:53, 0:54, 0:54, 0:57, 0:58, 1:04, 1:09, 0:59. Around the end of round 7 I started to feel sick during the burpees. So I slowed down in rounds 8-9 and somehow powered through round 10 because I didn’t want to go over 1:10 and made it back under a minute.

Then a much needed 5:00 rest.

3 Rounds

15 Calorie Row
8 Burpees over the rower

My legs ran out of juice towards the end of the first round on the rower. Burpees held out pretty well. Took me 3:33 and then I collapsed on the ground for several minutes. Finally got moving and went outside to cool off and walked 400m.

That was one fucking nasty ass workout. One of the hardest things I’ve done recently.

Tricks & Treats

Pretty tired from not getting much sleep the last two nights. Damn Halo! 🙂 We kind of did some fun unusual stuff today at the gym.

Warm-up

Did 4 rounds of Rowling. Hard to do a lot with a big group.

Strength

Speed Bench Press

10x3x155#

Warmed up with 10×45 and 3×135#. Didn’t want anyone to go over 60%.

Conditioning

100 Partner Wall Ball Tosses over object

Most people went over a pull-up bar. Bryan and I went over a stack of boxes for more space. We had them stacked 24-30-30″. Pretty fun going unbroken.

We split into 3 teams and did a relay race with:

4 Rounds

20 cal Row
15 Sandbag Toss over Shoulder
Move Shit

I think I had a 20# MB, 35# KB, and 53# KB set out for each team. We had to take all of the objects down about 30-40 feet and then back to the starting point. Teams had 4 people so you got a little rest waiting for your turn. Each station could only have one person working and you couldn’t move on until the person in front of you was done.