run – Page 39 – Nick Momrik's Fitness Logs

5 Seconds Can Be A Long Time

Surprisingly I didn’t sleep very well last night. I figured being out in the sun would have me so wore out I’d sleep like a baby. I used the A/C in my room for the first time of the year too, so maybe that was it, but otherwise I would have been miserable hot.

Got to the gym a little after 9. Warmed up with 100 walking lunges and some bottom squat hold.

Squat Every Day

Jumping Back Squats

10×45#
5×75#
5×95#
5×115#
5×135#

Pause Back Squats (5s in the hole)

4×185#
4×225#
4×245#
4×265#
2×285#
2×295#

Five seconds is a long time down there. Was starting to round on that final rep so it was a good stopping point. Makes 27 days. I wore the best starting at 245#.

Did an easy 800m run to start 10am class.

Conditioning

Partner Chipper

200 Wall Balls (20#, 10′)
150 American KBS (53#)
100 Power Cleans (95#)
50 Pull-ups

Teamed up with Bryan. We did sets of 20 wall balls, 15 swings, 5 cleans, and 5 pull-ups. The pull-ups sucked with no grip left and so much sweat dripping down on to the hands. Thought I might rip. We finished in 17:54.

Midline

3 Sets

10 GHD MB Pass (14#)

Pretty simple.

Accessory

3 Sets

15 Reverse Hypers (210#)

Keep it Solid

Thursday is not my favorite morning of the week. At least not until squats are over because it’s Super Squats day. Warmed up with 5:00 Air Dyne (2.28 km).

Coffee Squats

Back Squat

20×45#
10×135#
5×185#
5×225#
20×245#

Went up 20# from last week. My drive up and back positioning felt really good. I’m the most excited about being about to keep that solid back through all of the reps. 25 days in the books.

Over to CFi for the 9am.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
10 Air Squats
2x 15/15 Band Side Steps
15 Toe Touches (last 7 reach up too)

Strength

Romanian Deadlift

8×45#
4×135#
4×205#
4×255#
4×285#
4×305#

I felt something pull on the left side of my middle back on the first rep with 305#. WTF! Tightened up and was able to do the other 3 reps. Better just be a little muscle tweak or I’ll be so pissed at myself. I’ve been working so hard to be smart with all of the squats and it couldn’t be going any better. If a stupid RDL messes me up…grrrr.

Conditioning

Run 1 Mile

Nice and easy. Did it in 9:13. When did I get so bad at running?

10-9-8-7-6-5-4-3-2-1 Burpees
10-9-8-7-6-5-4-3-2-1 Air Squats
30 DU

Steady pace. Had 2 misses on dubs, after 7s and after 3s. Finished in 9:10. Did Crossover Symmetry Iron Scap and got out of there.

3 Weeks In

My HRV was down to 88 this morning from 100 yesterday. Hmmmm… I was pretty exhausted after being out in the sun walking 9 holes, but that still doesn’t seem right. Had some good weight on the bar for back squats, but overall the day wasn’t very intense. Readings like that keep me doubting the usefulness of HRV.

Out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

2 Front Squats + 5 Back Squats

45#
135#
185#
225#
245#
265#
280#

I put the belt on for the last two sets. Not only trying to go heavier through each day of this thing, but also trying to go a little longer without the belt too, to help build up the core muscles more. Last week I did 265# for this, so was a nice jump. Felt pretty heavy in the early sets. Just 15# shy of the most I’ve managed for this complex. That makes 21 days in a row.

Accessory

4 Sets

12 Incline DB Bench Press
12 JM Press

I put the bench at 60° and used 40-45-50-50# for the incline bench work. Used 45-55-60-65# for the JM presses. Both felt heavier than last week. Maybe I’m still feeling the effects of “Cindy” from Thursday.

Not too long after this I started to feel shitty. Maybe that’s why my HRV was low this morning. Since Thursday night I’ve been feeling like allergies are hitting me, though I haven’t had any problems in a couple of years. If it wasn’t Sunday I think I might have stayed home and took a nap instead.

Warm-up

Crossover Symmetry Activation
1,000m Row
Bottom Squat Hold
Band Pass-thrus

Gymnastics

10:00 EMOM

3 MU

Was curious how this would go with the way I was feeling. Made every set without a problem. YAY!

Strength

5 Sets

12 Pendlay Rows (95#)
5 Evil Wheels

Conditioning

“Kelly”
5 Rounds

400m Run
30 Box Jumps (24″)
30 Wall Balls (20#, 10′)

Only done this once before. It was a 32:22 almost 3 years ago. Warmest day of the year (so far) is a good day to do a long workout right? This was so bad. I started out with a sub 2:00 first 400 and knew that was too fast. I didn’t rebound any box jumps, but never stopped either. Did mostly step-downs, but some jump downs in the later rounds. Wall balls were two sets of 15 until I went 18-12 in the last round. Should have just went for all 30.

When I got in from my 3rd run the music had stopped. Bluetooth still showed connected but no sound. I think it took me close to 2 minutes to get it going again. The official clock time was 30:59 when I finished, but I’ll be conservative and only knock a minute off for a 29:59 since the rest helped me in a way too. Wish I would have felt closer to 100% today, but it’s still a PR.

Walked 200m, sat on my ass to recover, and then did Crossover Symmetry Plyometric.

Back Over 3

Convinced Kevin to squat with me at CFi this morning. I had to bribe him with Nutella donuts and coffee.

I warmed up with 50 walking lunges.

Coffee Squats

Jumping Back Squats

10×45#
5×75#
5×95#
5×115#
5×135#

Fun way to warm-up.

Back Squats

3×185#
3×225#
3×255#
3×285#
3×305#
3×315#

First time I’ve had 300+ on the bar in over 3 months. Felt pretty good.

Weather is so nice that almost nobody showed up for class today. Must be doing yard work and other fun activities. I did Crossover Symmetry Activation to get my shoulders ready.

Weightlifting

5 Hang Muscle Snatches (45#)
5 Snatch Presses (45#)
5 OHS (45#)

Power Snatch + Hang Power Snatch + OHS

75#
75#
95#
95#
115#
115#
135#
135#
155#

Used straps after 95# to save my grip some. Hang snatches felt weird today.

Conditioning

600-400-200m

Pulled the rowers outside to soak up some extra vitamin D. Not a crazy pace, but got the heart rate up and worked up a nice sweat. Didn’t even run a clock, which was relaxing.

Did Crossover Symmetry Iron Scap and headed home. Going out to golf my first holes of the year this afternoon.

Return to Super Sunday

My lats are sore from the pull-ups yesterday. Chest is a little sore too. Out in the garage early again. Warmed up with 5:00 Air Dyne (2.38km).

Coffee Squats

2 Front + 5 Back

45#
95#
135#
155#
175#
195#
215#
235#

Far cry from the most I’ve done for this squat complex, but it’s the most weight I’ve had on the bar in over 2 months. Coming back slow and steady.

After missing the last couple of Sundays, I was glad to be back.

Warm-up

1,000m Row (4:20)
CS Activation
Bottom Squat Hold
Shoulder mobility with band

Helen

3 Rounds

400m Run
21 American KBS (53#)
12 Pull-ups

First run was about 1:35 so I knew I was on a solid pace. Was able to do each set of kettlebell swings and pull-ups unbroken though I had to dig deep to stay on the bar for the last 4. Got slower on the runs, but held on ok. Finished in 8:53, which is a 37 second PR and probably the most legit 400m runs I’d done with Helen as far as distance. Must have been the Pumps, which I wore for the first time. Have had running in a workout the last 3 days and it has felt decent, which is a nice surprise. Walked 200m to cool down.

4x NFT

50m Sled Pull between legs (145-190-220-235#)
5 Strict Deficit HSPU (2″)

The sled pull was done walking forward bent over with the straps coming through your legs.

5 Rounds

10 V-ups
20 Push-ups
30 Plyo Lunges

I split up the push-ups into 10-10 every round and did the v-ups and lunges unbroken. Every round of lunges was a deep burn, but the last two rounds were a fight to keep going. Finished in 8:42. Walked another 200m to try to flush out the legs some. My ass is going to be sore tomorrow!

Did Crossover Symmetry Iron Scap before leaving and will do some stretching tonight. Need to get outside and do some raking if the rain holds off.

Double Partner Work

Legs aren’t sore. It’s a miracle! Feel some tightness in my low back. Day 6 of morning squats. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

Back Squats (Pause 3s in the bottom)

10×45#
4×135#
4×145#
4×165#
4×185#
4×205#
4×225#

That right quad still isn’t quite right. WTF! I had planned an 185-195-205, but was feeling solid so I increased.

Went to the 10am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Calf Stretches
Squat Jumps

Conditioning

5,000m Partner Row

* Switch every 500m
* Run 200m after rowing

I partnered with Jason and went first. I was done with my run at 18:02. Forgot to look at the clock when he finished us off. Was pulling about a 1:50 on my first few rows, then about 1:45 on the 4th one and low 1:40 on my last one.

42-30-18 w/ Partner

C2B Pull-ups
Thrusters (95#)

We did sets of 7s in the 42. Jason did something to his shoulder with 1 thruster left. So then I did 24 of the 30 chest-to-bar pull-ups. We went sets of 5 on the 30 thrusters, I did 14 or 15 of the 18 pull-ups, and then each did 5-4 thrusters. Finished in 10:44 but with Jason getting hurt there was a lot of extra rest time. Not sure why he tried to keep going. 😦

I walked 200m to cool down.

Accessory

5 Sets

10 GHD Sit-ups
10 Back Extensions (45#)

Finished off with Crossover Symmetry Plyometric. I’ll do some stretching tonight. Time to get some work done on the garage and clean up the yard.

Pork Gainz

Wasn’t feeling as motivated to get out of bed for the squat rack this morning, but I made it. I bet the beers I had last night have something to do with that. 🙂 My legs are still pretty sore from the week. Warmed up with 3:00 Air Dyne (1.4km).

1-1/4 Front Squats

10×45#
3×125#
3×135#
3×145#
3×165#
3×185#
3×205#

Might have felt something in that right quad doing these. Will need to keep an eye on it. That makes 5 days in-a-row at the squat rack. Nothing heavy, but greasing the groove.

Went to the 9am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Pass-thrus
Air Squats
PVC OHS

Weightlifting

Hang Muscle Snatch

5×45#
5×75#
5×95#

Gotta be careful bringing them down. Felt some pinching in my left shoulder if I got sloppy.

Snatch

3×115#
3×135#
2×145#
1×155#
1×165#
1×175#
1×185#

Second rep of 145# and the 185# were power snatches. All the others I rode down. No misses. I haven’t attempted any weight in well over a month. That 185# power snatch was the easiest, by far, that I’ve ever done one.

Accessory

4 Rounds

8/8 Kroc Rows (70#)
5 Weighted Push-ups (sandbag – 40#?)

It’s nice to have my 70# kettlebell at the gym now. I’d never used it once at home so figured I’d get more use out of it at CFi.

Conditioning

4 Rounds

5 Burpees
10 Plate Snatches (55#)
15 Air Squats
200m Run

I tried to keep my pace up on the runs. Finished in 8:54. Walked a 200 after.

Accessory 2

Reverse Hyper

10×210#
10×260#
10×300#
10×320#

Knocked out Crossover Symmetry Iron Scap and then 15 minutes of stretches. Picked up some gainz from the Makin’ Bacon Truck on the way home.

bacon-truck-pig

Final 2015 CrossFit Games Open Numbers

The score validation deadline passed last night, so final rankings are in. I’m the 13,195th man alive! 😎 There were 141,884 men who submitted at least one score, putting me in the top 9.3%. Easily beats my goal of top 14%. My placing is higher than 2014 and there were more participants this year. I guess you can say I’m fitter.

I’m really happy overall with my performance in the workouts. 15.2 was a disappointment since it was worse than my score in 14.2, but the other scores made up for it. I’m excited to try 15.1 and 15.3 again in the next few months because there are some things I’d do different.

Now I’m enjoying not having the pressure of the Open workout each week and just going with the flow. Putting a lot of effort into rehabbing these injuries.

first-run-2015-shoes Another decent day temperature wise, so I decided to go out for a run. Did Crossover Symmetry Activation first though.

1.5 Mile Run (15:28)
125 Walking Lunges (4:40)
0.45 Mile Run (5:43)
125 Walking Lunges (4:34)
1.37 Mile Run (16:22)

The entire thing was a total of 3.51 miles and took 45:47. The times and distances above are estimates I pulled out of the RunKeeper log, which I kept running as just one workout. I had planned to put in some walking lunges but didn’t know how many until I got into it. I came back to feet together on every step instead of stepping through into the next lunge. Was a little slower per step, but allowed me to do each set unbroken compared to yesterday where I had to take a lot of short breaks. Felt great to be outside!

When I got home I did a little core work.

4 Rounds

30s Hollow Rocks
30s Rest

Then a round of Crossover Symmetry Iron Scap. I’ll do some back stretching tonight.

Happy 2015!

I was wiped out all day yesterday and in bed by 10. Slept for 9.5 hours! Little sore today, but otherwise feeling good. Happy not to have a hangover from New Year’s Eve. 🙂 Opened up the gym at 4pm and got there early to jump on the rower.

3,500m Row

Held around a 2:05 pace and finished in 14:28.

Did some bottom squat holding and light stretching.

Strength

5 Sets

10 Walking Lunges (5 out, 5 back)

Went 95-125-155-175-205# and held the bar in the front rack. Pretty heavy at the end!

Conditioning

5 Rounds

1:00 Row
1:00 Jump Rope
1:00 Step-ups (18″)
1:00 Shuttle Jogs
1:00 Russian KBS (35#)
1:00 Rest

Just something easy with it being a holiday and kicking off the new year. Low intensity and low impact on everything.

2015-new-year

I did some extra work afterwards.

4 Sets

20 MU Pulldowns (red band)
15 Weighted Back Extensions (15-15-33-33#)

Time to go to a harder band next time.

Figured why the hell not do another row…

3,000m Row

Pace was in between 2:05 and 2:10 for this one. Took me 12:41.

I did some foam rolling on my low back after.

Schedule Change

I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.

Warm-up

Straight-arm Plank
5 Push-ups
Arm Circles
Shoulder opener up against wall
10 BTN Shoulder Press (45#)
10 Push Press (45#)
5 Shoulder Press (45#)
5 Explosive Push Press (45#)

Push Press

3×95#
3×135#
2x3x165#
2x3x175#
3×185#
2×200#
2×215#
1×225#
1×230#
1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

3×95#
3×135#
3×155#
3×175#
3×195#
3×215#

Hadn’t done those in forever.

Then right into the 10am class.

Warm-up

Jog
Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
Partner Shuttle Sprints
Jog
Stretch

We split up into teams of 3.

5:00 AMRAP
1-2-3-4…

Deadlifts (143#)
HSPU

First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

7 T2B
6 Thrusters (45#)
5 Plate Snatches (45#)

I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.