run – Page 45 – Nick Momrik's Fitness Logs

Row and Run Intervals

Feeling really beat up today, which shouldn’t be surprising after 4 days in a row. Heading out-of-town tomorrow for a bachelor party, so will be a weekend of rest. In at 10am to finish out the 2nd 5/3/1 cycle.

Warm-up

400m Run
PVC Pass-thrus

Strength

5/3/1 Bench Press – Cycle 2 Week 3

5 @ 85# (40% of Training Max – warm)
5 @ 110# (50% – warm)
3 @ 130# (60% – warm)
5 @ 160# (75%)
3 @ 185# (85%)
1+ @ 205# (95%)

Only 3 reps and the last one was an ugly struggle. Estimated max of 225.5#.

5/3/1 Front Squats – Cycle 1 Week 3

5 @ 110# (40% of Training Max – warm)
5 @ 135# (50% – warm)
3 @ 165# (60% – warm)
5 @ 205# (75%)
3 @ 235# (85%)
1+ @ 260# (95%)

Right in that sweet spot of 5 or 6 reps again, with 5 reps today. Estimated max of 303#, which should be pretty accurate. Tried to cycle the reps a little faster in the early sets and keep an upright torso, although I started to hunch over in that last set.

WOD

5 Rounds

250m Row
150m Run
2:00 Rest

I didn’t realize we were resting after each round, so I had paced my first round. My rounds were 1:28/1:16/1:16/1:15/1:16 and my rower splits were 49.7/47.2/49.6/49.3/48.9. After the first two rounds I stopped stropping in my feet and although it slowed down my pace, it was better overall because I was able to jump right out and get on my run. After the final run, my time was 14:31 (including the 8:00 of rest). Really liking this interval stuff for conditioning.

Sunday Morning Sprints

I set my alarm and got up early for some sprints. 7am over at Heritage High School.

There was a nice little chill in the air. Perfect for running. I warmed up with 800m of jogging.

E2M 20:00

100m Sprint

Eased into the first few sprints so I didn’t pull a hammy or anything. Legs were really feeling it in the last 3 sprints. Walked 800m after I was done.

Spent most of the day helping out at the pro-am at Survival Fitness today and then went over to Kevin’s garage around 7:30.

Warm-up

3:00 Air Dyne

Olympic Lifting

I was using the blocks at mid-thigh again. I’d do 3 snatch deadlifts and 3 snatches. Used 65#, 95#, 115#, 135#, 145# (missed the first snatch), and then 155#, where I failed at 2 snatch attempts not fully committing to them. Called it quits there because it just wasn’t in me for the day. The two hits at 145# were 10# higher than last week so I’ll take that as a success. Pretty tired from a long day and the sprints in the morning.

Strength

5/3/1 Bench Press – Cycle 2 Week 2

5 @ 85# (40% of Training Max – warm)
5 @ 110# (50% – warm)
3 @ 135# (60% – warm)
3 @ 150# (70%)
3 @ 175# (80%)
3+ @ 195# (90%)

I’m sore and tired from the throwdown on Friday, but managed to pull out 6 reps at 195# for an estimated max of 233.5#, which is just below the most I’d done from back in November. Maybe I’ll PR on bench press once this year yet. 🙂

Version 2 of the Garage Gym

This morning I finished organizing and cleaning up all of my equipment. Had to make room for the new GHD.

I like how it turned out, but can’t wait to “remodel” the other side of the garage so I can get rid of everything non-gym related on this side. Maybe I should have expanded the garage with a heated addition.

Party of one in the garage around 8pm.

Warm-up

Ran 0.4 miles around the block.

Strength

5/3/1 Front Squats – Cycle 2 Week 2

5 @ 110# (40% of Training Max – warm)
5 @ 135# (50% – warm)
3 @ 165# (60% – warm)
3 @ 190# (70%)
3 @ 220# (80%)
3+ @ 245# (90%)

Knocked out 6 reps on the last set for an estimated max of 293.5#, just under my PR. Again the limiting factor is being able to breathe and stay conscious in these. I guess I should try to do them faster.

3 Rounds NFT

10 Snatch Presses (75#)
20 GHD Sit-ups
5 GHR

I think I’m going to love having the GHD. I can easily get out there for 10 minutes to knock out some reps and improve these damn hips which seem to be failing a lot lately on stuff like T2B and pull-ups.

Conditioning

5:00 Air Dyne
10:00 Rest
5:00 Air Dyne

Fun! 178 calories for 3.3km the first round and 186 calories for 3.37km the 2nd round. Have I mentioned I how much I love the AD2 more than the AD6?

Friday Night Throwdown

Got another solid 9 hours of sleep last night. In at 10am.

Warm-up

300m Run
PVC Pass-thrus

Olympic Lifting

7:00 45# Snatch Position Drills
2:00 Rest
E20S 2:00 95# Snatch
3:00 Rest
E30S 3:00 125# Snatch
3:00 Rest
EMOM 7:00 155# Snatch

I missed the first rep at 155# simply because my head wasn’t in it and I wasn’t ready for it yet. It’s only 10# under my max snatch so it was a little intimidating to go at for the first time getting my hip into it. After that it felt solid though so I kept going longer than the planned 4 minutes. I’ve definitely never done 6 snatches of 155# in a day before. 165# next week and then on to the PR zone!

WOD

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DU

I finally finished this fucker today! 13:35 with only a handful of misses. I had a miss at 49 on my set of 50, which sucked. I felt like I figured out a more relaxed and paced tempo on my DU today because having to go unbroken really forces you to concentrate on not missing.

We took it easy in the morning because we went over to 989 CrossFit in Midland for their first Friday Night Throwdown at 7pm. We had no idea what the workout would be until we got there. After it was announced, I wanted to head home.

3 Rounds

800m Run
40 Pull-ups
60 HR Push-ups

OMG FML! I am horrible at big sets of push-ups. I was the last guy to finish and Matt and Kevin were the guys in front of me, so we took the last 3 places for men. Michelle won the women and beat all of us. My time was 31:44. I’m just happy to have finished. It was good because I’d never program something like that.

friday-night-throwdown-1

Too Far Forward

Warm-up

3:00 Air Dyne

Olympic Lifting

7:00 45# Snatch Position Drills
2:00 Rest
E20S 2:00 95# Snatch
3:00 Rest
E30S 3:00 125# Snatch
3:00 Rest
EMOM 5:00 145# Snatch

Movin’ on up! Felt good at 145#. I missed my first attempt in the final minute due to lack of concentration, but stepped right back up and nailed it. As long as it keeps feeling good, 2 more sessions and I’ll be at my max snatch weight of 165#.

Strength

5/3/1 Back Squat – Cycle 2 Week 2

5 @ 120# (40% of Training Max – warm)
5 @ 150# (50% – warm)
3 @ 180# (60% – warm)
3 @ 210# (70%)
3 @ 240# (80%)
3+ @ 270# (90%)

Warming up felt good, especially since I was already warm from the squat snatches. 270# felt super heavy lifting off the rack though. I got 5 reps for an estimated max of 314.5#, below my actual max of 325#. Afterwards Kevin mentioned that I’m really leaning forward on my back squats. Now it makes sense why I’ve been struggling so much. Will have to work on fixing that next back squat session.

Pullovers

Did a couple of quick sets while waiting for Matt. 2 Sets of 20 with a 45# DB.

WOD

10 Rounds

150m Run
7 OHS (75#)

Scaled down the OHS from 95# so I could do them all unbroken and not have the WOD take forever. Finished in 11:27.

Finisher

Slow 8:00 on the rower.

Night WODs

Was planning to have a rest day, but that’ll be Wednesday instead. Went to open gym at 8pm.

Warm-up

450m Run

WOD

50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees

This was a fun little one. I estimated it would take about five minutes, which was right on the money. I had a DU miss in the round of 50 and one in the 40, finishing at 5:02.

30-20-10

Shoulder to OH (95#, 115#, 135# – increase weight each round as reps decrease)
Over the Box Jumps

My estimate was way off on this one. I figured it would be close to 10 minutes and I finished in 7:37. Felt pretty solid with push presses for 95# and then push jerks for 115# and 135#. Just kept moving on the box jumps and then pushed the pace on the last 10.

Strength

I did 3 sets (15-10-10) of OH Shrugs with 30# DBs. Trying to strengthen the opposite muscles worked in the bench press.

Front Squats & Sprints

I was up early to play in a golf outing up in Gladwin today. Rode carts, but still a long day out in the sun. Beautiful weather! Was thinking about taking a nap when I got home, but figured I’d get in some training.

Warm-up

Did a 0.45 mile run around the block.

Strength

Front Squats – 5/3/1 Cycle 2 Week 1 (I really only did one session of front squats during the first cycle)

5 @ 110# (40% of training max – warm)
5 @ 135# (50% – warm)
3 @ 165# (60% – warm)
5 @ 180# (65#)
5 @ 205# (75%)
5+ @ 235# (85%)

Made use of the garage which I don’t do often enough. Felt pretty good considering my state. I managed to get 7 reps for an estimated max of 289.5#. The other time I did front squats of 5/3/1 I got 6 @ 240#.

Then I headed over to the track at Heritage High School for some sprints. Warmed up with a lap (400m).

20:00 EMOM

50m Sprint

Doesn’t wipe you out on the cardio side of things because it’s less than 10 seconds of work and 50+ seconds of rest. It’s a great explosive workout for the legs though and by the end I really feel it. I jogged a slow 800m to cool down.

Leg Day

Still sore in the legs from Tuesday and now sore in the core and upper body from yesterday. In at 10am.

Warm-up

PVC OHS and pass-thrus
450m Run

Strength

5/3/1 Deadlifts – Cycle 2 Week 1

5 @ 165# (40% of training max – warm)
5 @ 210# (50% – warm)
3 @ 250# (60% – warm)
5 @ 270# (65%)
5 @ 315# (75%)
5+ @ 355# (85%)

Felt really solid. Focusing on being more explosive with my legs and hip drive is helping a lot. I did 10 reps at 355# for an estimated max of 472#.

Did this following ladder after the snatches. Not for time. Go through once until failure and then start over from 1 and do it to failure again.

1 Strict Chin-up, 2 Strict Ring Dips, 3 Sit-ups holding 10# plate behind head
2-4-6
3-6-9
…

I got 5 + 15 and 3 + 10.

OLY

Warmed up with 45# snatch position drills, wearing wrist straps, for 7-8 minutes.

E20S 2:00

95# Snatch

3:00 Rest

E30S 3:00

125# Snatch

3:00 Rest

EMOM 3:00

135# Snatch

The 125# snatches felt really good. I started jumping forward a little on the 135# snatches though and wasn’t hitting quite as good on the hips. Better than I ever have hit though and it’s my first try at 135# so I might stick to this for the next session before going up another 10#.

WOD

3 Rounds

10 Backwards Front Rack Walking Lunges (155#, no rack)
10 OHS (75#)

Yuck! Those backwards lunges were brutal at 155# and I’m glad I didn’t go with 95# for the OHS. Originally thought about doing 5 rounds, but legs were thrashed from the deadlifts and snatches. Finished in 5:47.

5/3/1 Cycle 2

Walked 18 holes yesterday and recovered from the Sweat & Steel team competition at CrossFit Deviate on Sunday. In at 10am this morning. First day back in the box after the week in Vancouver to deload. Was really looking forward to lifting today.

Warm-up

Did a 450m run and not much else.

Strength

Back Squats – 5/3/1 Cycle 2 Week 1

5 @ 120# (40% of training max – warm)
5 @ 150# (50% – warm)
3 @ 180# (60% – warm)
5 @ 195# (65#)
5 @ 225# (75%)
5+ @ 255# (85%)

I wasn’t feeling that great during the last set and started to get to the “dark place” way too early. Felt my left side lagging behind on some of the reps. Managed to knock out 9 before I had to dump the bar on the 10th. Disappointing because in week one of the first cycle I did 12 at 250#. I seem to be going backwards with my squat since that week. I figured I’d be able to hit it hard after not squatting for a week. Maybe the pistols from the competition had me fatigued or maybe I’m not using the bounce enough. Something is definitely whacked!

Olympic Lifting

I warmed up with about 5 minutes of snatch position work with 45# on the training bar.

3:00 EMOM

3 Snatches (95#)

3:00 Rest

3:00 EMOM

2 Snatches (115#)

3:00 Rest

3:00 EMOM

1 Snatches (125#)

Last time I did 5 minutes of the first two and was hitting good positions, so stepped it up a notch and tried 125# today. Felt pretty solid. I’m going to continue building up slow each session like this to make sure I’m really enforcing the change. Next thing I need to work on is not throwing my head back so violently. I tried to stay focused on a spot on the wall today during some reps and it actually felt better overall. All reps were squat snatches.

WOD

8 Rounds

30s Row
30s Rest

I tried to really push my pace and was able to stay very consistent, within 10 meters for every interval. Stroke rate seems too high though.

I actually felt a little out of sorts today. Not sure why with a light week and then a rest day yesterday.

Later at night I loaded up the sled with a total of 160# and went for a walk in the neighborhood. It was 0.84 miles in 22:23. The streets here are absolutely terrible for dragging a sled around.

Keeping Pace

2.28 mile run in 18:23. My running pace is slacking. Last summer I could run an 8:00/mile pace for 3 or 4 miles without any problem but I was pushing it to keep that pace today. Could be the extra 15-20 pounds I’m carrying compared to last year.