run – Page 32 – Nick Momrik's Fitness Logs

Keep Moving, But Slow

My ass is surprising a little sore from yesterday. Got to the gym early again so I could knock out some strength work in case there was a big class. Did Crossover Symmetry Activation first thing when I got there.

Strength & Midline

E3M – 7 Sets

10 DB Bench Press (40# DBs)
10 Weighted GHD Sit-ups (20# MB)

Started out as plan to do 5 sets, then figured I’d do 6 so set the clock for that, but added a final set when the timer ran out.

Class Warm-up

400m Run
3 Sets
- 5/5 Bar Taps (tight/dynamic)
- 15 V-ups

V-ups were harder than they normally would be, due to 70 reps on the GHD.

Conditioning

30:00 EMOM (alt) – Aerobic Circuit

40s Row
40s OH Hold (45# bar)
40s Lateral Box Step Overs (14″)
40s Bicycle Crunches
2/2 Turkish Get-ups (35# KB)

I think the aerobic days might be turning into my favorite (at least for now). Always surprising how much of a sweat we work up moving slow. Finished up with Crossover Symmetry Plyo and the purple band snapped at the end! 😦 Will hit some ROMWOD tonight.

Minty

My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

9 RDL (165#)
30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.

Conditioning

6 Rounds

200m Run
15 American Kettlebell Swings (53#)
10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.

In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.

Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3 Sets
- 5 ATYs (5#)
- 30s Plank (with forward lean)
- 10 PVC Pass-thrus (sticking point)
- 10 Supermans (holding PVC)

Gymnastics

5 Cycles

3×5 T2B
1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.

Strength

E3M – 5 Sets

10 Pendlay Rows (supinated, 95#)
10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.

Conditioning

30:00 Aerobic Circuit

200m Run
100m KB Front Rack Carry (2 different weights)
100m Farmer’s Carry (same KBs)
1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.

Gettin’ Flexy

My hamstrings are a little more sore today. Shortly after waking up I did the 2nd video in the ROMWOD welcome path, which focused on hamstrings, hips, and low back. I’m so inflexible! Feels better than other yoga stuff I’ve done and you can definitely feel things opening up as you hold the poses for several minutes. Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Toe Touches
- 20 Hollow Rocks
- 30s Bottom Squat Hold
200m Run
Back Squat
- 8×45#
- 8×135#

Strength

E3M – 5 Sets

8 Back Squats (185#)
8/8 Kroc Rows (53#)

I used a controlled descent on the squats and put some focus into driving my knees out. Really tried to pull the rows with my lats and started each one from a dead stop at the ground. Worked up a nice sweat.

Conditioning

8:00 AMRAP

10 Push Press (75#)
30 DU
10 Hang Snatch (75#)
30 DU

Bryan based this off a recent Outlaw workout he did. I really liked it. Missed 1 double under in the middle somewhere and then missed right at the end with 2 seconds left as I was trying to speed them up to finish the set of 30 I was on. Ended up with 4 rounds plus the push press and 24 dubs. Snatches started to burn at the end of rounds 3 and 4.

Midline

4:00 Plank (hands)

While the class did them in a tabata I just kept going. The last 2 was a mental struggle after the shoulder focused metcon and I was really shaking. Finished up with Crossover Symmetry Recovery.

Did another ROMWOD while watching TV later.

No Joke

I was exhausted last night. Now sure if it was from that walk/hike or what. I had to take a late nap at 6:30pm and still slept pretty good when I went to bed. Maybe it was the carb overload?

Accessory

5 Sets

1:00 Bottom Squat Hold
15/15 Side Jack Knifes

Don’t usually get in much oblique work. Time to change that.

15:00 EMOM

10 Decline Push-ups (14″)

All unbroken sets. In the last couple sets the last few reps were starting to slow down. Originally thought about going EMOM until failure, but that’s probably more decline reps than I’ve ever done in a day.

Conditioning

1 Mile Run (easy)
8 Rounds
- 10s Hill Sprint (12% grade or steeper)
- w/ Full recovery

With this big incline on the road next to the cabin I figured some hill sprints would be a good idea. Remembered seeing some on Aerobic Capacity, so that’s where I grabbed this workout from.

The easy jog to warm-up was nice. I ran down the hill and then along the highway on a flat-ish section. After my mile I walked to what appeared to be some steeper parts of the road by my cabin. During rests I measured a few sections of the road with TiltMeter on my phone. It was coming up with anywhere from 4-6°, which is a not quite the recommended, but you work with what you got. A slope of 5.74° is equivalent to a 10% grade.

Bring It Castro!

Went to the Chiropractor at 5 and then 5:30 class.

Warm-up

400m Run
10 Good Mornings (35# KB)
10/10 Around the head (35# KB)
5 Good Mornings (35# KB)
5/5 Around the head (35# KB)

Strength – Deadlift

5×45#
5×155
5×225
5x5x275

Definitely wasn’t going to approach anything close to a max lift during the Open. This was really easy.

Conditioning

8:00 AMRAP

10 Deadlifts (115#)
10 GHD Sit-ups
20 Double Unders

Only tripped once in the 2nd round after 8 reps. I think I went 7 rounds plus 4 deadlifts. I was planning to stay after class to get in some GHDs, but with this being programmed with sit-ups, it was nice to be able to substitute and kill 2 birds with one stone. This felt really good. I would be pretty happy if Castro repeated 13.2 for this next Open workout (with step-ups allowed again).

Midline & Getting Inverted

4 Sets

15 Ball Slams (30#)
3 Wall Walks

Little challenging with how humid it is with the huge temperature shift to the 60s. It was like someone hosed down the walls. My shoes were even slipping all over on the matting in the gym. Did Crossover Symmetry Iron Scap and got out of there. Rest up and watch the 16.3 announcement tomorrow.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.

Warm-up

Jumping Jacks
Shoulder Stretch
Jogging
10 Burpees

Strength

Front Squats – 2s Pause

3×45#
3×115
3×185
3×225
2x3x245
3×255

Conditioning

15:00 AMRAP

50 Double Unders
40 Russian Kettlebell Swings (53#)
30 Russian Twists (35# plate)
20 Ball Slams (25#)
10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

5 Ring Swings

Before the Storm

Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
400m Run
Push Press
- 5×45#
- 5×95
- 5×115
- 5×135

Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.

Strength

12:00 EMOM (alt)

5 Push Press (155#)
10 Wall Balls (30#, 10′)

Not bad.

Conditioning

6 Rounds

8 Plate Snatches (45#)
8 OH Walking Lunges (45#)
16 Sit-ups

Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.

Gymnasty

Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.

5 Sets

5 Ring Swings
5 Strict HSPU

I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

5x20kg (muscle snatches, snatch presses, and ohs)
2x3x40
3×50
3×60
3×65
3×70
3×75
1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

9×5
1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

1x60kg
1×70
1×80
1×90
1×100
1×110
1×115
1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

400m Run

Strength

16:00 EMOM (alt)

10 Goblet Squats (70# KB)
10 Ring Push-ups

Conditioning

200m Run
10 Burpees
10 Russian KBS (70#)
200m Run
8 Burpees
8 Russian KBS
200m Run
6 Burpees
6 Russian KBS
200m Run
4 Burpees
4 Russian KBS
200m Run
2 Burpees
2 Russian KBS
200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

Could there be pistols in the open this year? I hope so!

Ten By Tens

Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.

Warm-up

3 Rounds

10s Bar Hang
5/5 Bar Taps (tight/dynamic)
10 Heel Drives
20s HS Hold
30 DU

The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.

Strength & Accessory

Bench Press

10×45#
10×95
10x10x155

Barbell Curl

8x10x45#

The curls were alternated with the sets of bench.

Midline

5 Rounds

20s L-hang
20s Rest
20s HS Hold
20s Rest

Skill / Midline

3 Rounds

1:00 Shotguns
1:00 Rest
1:00 Pistols
1:00 Rest
1:00 Step-ups (20″)
1:00 Rest

I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.

Wanted to get my heart rate up a little so I stayed after.

Conditioning

10 Rounds

200′ Shuttle (4×50′)
10 Shoulder Press (65#)

Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.

Did a little more mobility work before heading home.