run – Page 50 – Nick Momrik's Fitness Logs

Deads & Cardio

I was originally planning to take a rest day today and do Open WOD 13.1 tomorrow, but things changed. My hamstrings are feeling pretty tight from the squat volume yesterday, but ended up going in for 7:15pm and I’ll make tomorrow a rest day.

Warm-up

3m Jump Rope
50 AbMat Sit-ups
50 Supermans

Strength

4 Sets

7-10 Deadlifts
90s Rest

I did a 5 reps at 135# and 185# to loosen up. Then I hit all 10 reps at 225#, 275#, 305#, and 325#. Moved a lot of weight, but didn’t go overboard and end up with a headache that’ll lasts 3 days

WOD

750m Row
600m Run
75 DU
500m Row
400m Run
50 DU
250m Row
200m Run
25 DU

Nice cardio WOD today. Struggled with me DU on the round of 75 failing about every 10, but was good on the other sets. Finished in 15:26.

Destroyed Upper Body

Went in with a few people at 3:15 to work on our Olympic lifting and then stayed after for the regular class.

Loaded one bar up with 185# for snatch pulls and then used another bar for snatches. Started off doing one snatch pull, one power snatch, and one hang full snatch. I started at 95# and worked my way up to 125# on the snatch work. Then I switched to single full snatches with 135# after the snatch pull for a handful of sets. Probably worked for a solid 40 minutes, taking a few minutes of rest in between each complex. The snatches didn’t feel very good today.

Strength

5×3 Push Presses with 21X2 Tempo

The goal was to hit the 5×5 max from 2 weeks ago in our second set. Since that was going to be 165# for me, I started at 135#. Then went 165#, 170#, 175#, and 185#. Shit that was tough, but I’m glad I jumped 10# on that last set. My old 1RM push press is 190#, but it’s been a long time, so I should obviously be able to beat it pretty good now.

WOD

3 Rounds

400m Run
25 Shoulder to OH (95#)
50 DU
10 Ring Dips

OMG, my upper body was destroyed already in the first round. I did 15 and 10, then 10-9-6, and then probably 6 or 7 sets in the 3rd round, where I was even doing some jerks to get them done. The ring dips were pretty tough too. Finished in 16:09.

Working on Muscle-Ups

Feeling good today. Pecs are still sore from the competition. Was up early so headed in to work on muscle-ups before the 9am class.

I started out with rings hanging low from a pull-up bar so I could get in some reps working the transition with my feet bent under me and on my toes. Then I moved over to a set of rings I could grab on to while standing flat-footed and worked the strict transition. I kept missing because I’d let the rings get too wide and I was too slow in the turn-over. I nailed a few of them though. Just from that bit of work, my wrists started to rub raw. Need to try to do this once or twice a week.

Warm-up

4/4 World’s Greatest Stretch
15 No Push-up Burpees
200m Run
100m Run Backwards
200m Carioca (100m each direction)
300m Run
3 Rounds:
- 10 Evil Wheels
- 5/5 Glute Bridge March
- 10s Glute Bridge Hold

I worked up quite a sweat with the evil wheels.

WOD

30 Box Jumps (30″)
20 Full Cleans (155#)
30 K2E
20 Single-arm Push Press (53# KB)
30 Sit-ups
20 Alt Pistols
30 Burpee Box Jumps (30″)

Damn those cleans sucked ass and then the burpee box jumps at the end were pretty killer as well. Everything else was smooth sailing for the most part. I did the box jumps unbroken, the K2E in 12-10-8, push presses in sets of 5 per arm, sit-ups unbroken, and pistols with 2 short breaks mainly to get back to balanced. Really had to concentrate on the box jumps at the end. Finished in 16:36.

44 Minute Competition WOD

Yesterday I rested, but went for a 2 mile recovery walk.

Was up bright and early for event #3 of the Industrial Athlete Championship Series. A bunch of us from CrossFit Full Strength met at the gym at 6:15am and headed out to Mesa.

There were 4 events, but it was really just one big workout with short rest/transition periods. It was scored as one total event with total reps for everything combined as your score.

WOD #1

8:00 broken into 4 rounds of 2:00 Fire Hose Drag/Pull and Calorie Row

You will start next to your rower with the fire hose piled next to you. On GO you will grab the hose and run it approx 100 feet. Once you cross the marked line you will turn and pull the remainder of the hose fully across the line. Once the entire hose is across the line you will run back to the start area to your rower machine and row for calories for the remainder of the 2 min. This cycle will repeat 4 times without rest for a total of 8 minutes.

They kind of screwed things up here and allowed you to carry the entire hose if you wanted. That was obviously much easier and after a few Rx heats everyone was doing it. I paced myself and didn’t go all out on the rower with 3 more events to go. Got 105 calories. Looking back and because of how the overall scoring worked, I wish I would have pushed harder.

* 4:00 rest

WOD #2

8:00 to complete 100 Wall Balls and max Pull-ups.

There will be medicine balls at the bottom of your squat that you must touch and a target set at 10 feet which you must hit with the ball. All athletes over 6′ tall may use a 25# plate under their touch ball to make a more consistent depth for all athletes.

I was worried about this one the most, but I actually did the best here. I went 40-20-10-10-10-10 on my wall balls and was done in around 4 minutes. Then I got 57 pull-ups, but they were pretty slow going. I never did more than 6 in-a-row and was down to doing 2 or 3 at a time at the end. Adam from our gym knocked out 20+ in his first jump up on the bar. If I could do that I would have smoked this WOD.

* 4:00 rest

WOD #3

8:00 broken into three 2:00 max rep cycles with 1 min rest/recovery.

HR Burpee with lateral jump over parallette bars. You may space your 2 parallette bars according to your desired distance preference. You will begin to the right side of the first bar. On GO you will drop to a HR burpee, recover, and laterally jump with both feet (no stepping) over a single parallette bar. Then you will repeat the process, jump over the second bar, and then hand release burpee again for a total of 3 burpees per pass over the 2 bars. So it’s basically burpee, jump, burpee, jump, burpee – that would be one pass earning 2 points then repeat coming back the other direction as many times as possible. You earn a point each time you jump the parallette bar.

* 1:00 rest

Sit-ups from the ground. There will be no supports, ab mats, or feet holding. The movement standard is touch the ground behind your head while laying on the ground then sit up and touch the ground directly in front of your feet. pressed together if desired.

* 1:00 rest

Parallette bars pass throughs. In this exercise you will earn one point each time your feet extend and heel strike the ground in front of your body. The movement standard is to touch the ground in front with knees in full extension and heels on ground then behind with knees fully extended while striking the toes to the ground. You will be holding your own weight up on the parallette bars and are NOT permitted to touch the ground underneath your body or walk through in any form.

I got 26 burpees, 64 sit-ups, and 25 pass throughs. When the guy announced we were only 30 secounds through burpees I couldn’t believe it because I was already dead. I tried to keep a steady pace and just keep moving on them. They were by far the worst. I smoked through the sit-ups and struggled my way through the pass throughs.

* 4:00 rest

WOD #4

8:00 Keg carry with short Wall Clears

In this event you will carry a keg filled at 100# (Men’s RX), 75# (Women’s RX, Men’s Scaled, and Men’s Masters) and 50# (Women’s Scaled and Women’s Masters) to a wall approx 25m away. You will then leave the keg and run back to the start line, touch line, and run back to the keg. You will then lift the keg over the wall, jump the wall, and continue to carry the keg to the next wall where you will again set down the keg, run back to the first wall, jump wall, run back to start line, touch line, run forward to wall, jump wall, return to keg, clear keg over 2nd wall, jump wall, and carry keg to turn around line approx 25m. Keep repeating the process for total distance covered.

This final WOD was kind of a joke because of the scoring. You got a rep/point for each time you threw the keg over a wall. At the end, the spread in the men’s Rx divisions was 8 to 14 reps. That was a shit ton of work for so few reps, compared to all of the other WODs where I got over 100 reps in each. I ended up with 12 points here.

I’ve been worried about my cardio the last couple of weeks and this was a good test. I’m really happy with the outcome. I got 389 points and finished in 8th place out of 43 men in the Rx division. There were some beasts here and I held my own.

Snatches and OHS

I was planning to rest through the day and hit up the WOD tonight, but then I got up this morning and was feeling good. The leg workout from Tuesday never really hit me hard. So I went in at 9am to get in my workout, with the plans to go for a hike or golf tomorrow.

Warm-up

2 Rounds

10 PVC Pass-thrus
10 PVC OHS w/ 3-2-X-2 Tempo
10s Tri/Shoulder Stretch w/ PVC behind back
10 PVC Sotts Press

1x Burgener Warm-up with an unloaded barbell

Strength

5 Rounds

1 Full Snatch
4 OHS w/ 3-2-X-2 Tempo

Considering the shoulder burn I got doing tempo OHS with the PVC, I knew this was going to be a world of hurt. Started out really light with 65#, then went 75#, 85#, 100#, and 110#. The last 2 reps were kind of wobbly at the top, but my midline and legs were tight. Anything heavier probably wouldn’t have gone for 4 reps. That’s a long time to be holding the load overhead. If you think about it, it’s about 2 seconds for the full snatch and getting set for the OHS, then 8 seconds for each rep, which totals a good 34 seconds or more. Emily kept yelling at me to really push my knees out going down into the OHS, so that was a big concentration point for me to work on today. For the full snatches I really tried to focus on getting full hip extension, especially being lighter weights.

WOD

4 Rounds

10 Hang Power Snatch (95#)
200m Run
25 Chest-to-deck Push-ups
250m Row

Fun one. I did the first 10 snatches unbroken, then 7-3, 7-3, and unbroken again in the 4th round. Should have fought to go unbroken each round. My push-ups weren’t too bad today due to having 3-4 minutes between each set. I finished in 16:42.

I Can Do Butterfly Pull-ups!

Last night while watching TV I knocked out 5 sets of 60 air squats. I didn’t time them or the rest periods. Tried to go as fast as I could for each set and still use good form. I could start to feel fatigue setting in at the end of the 3rd set. I had plans to improve my speed and endurance for air squats and wall balls starting at the beginning of the year. I figured it couldn’t hurt my thrusters either. Then I never put time into it other than workouts in Hawaii, where I had limited equipment anyway. No better time than now with the Open just two and a half weeks away. I’m going to do my best to can get in some fast squat work 2-3 times a week for at least the next few weeks. I could do Tabata squats, minute on/off, throw on the 20# weight vest, and come up with other interesting twists to vary the work. I’m looking forward to see what kind of improvement I can make.

My shoulder area is pretty sore from yesterday and I’m feeling all those air squats in my knees since I did them barefoot on hard tile flooring. I got up and went to the 9am. Another day of 3 WODs with a 10 minute cap on each one and a running 30:00 clock. I’ve really liked this style each time we did it.

Right arm after yesterday's 100 ring push-ups — Right arm after yesterday’s 100 ring push-ups

Warm-up

3m Jump Rope
100 Mountain Climbers
80 Bicycles
30 Supine Knees to Elbows
40 Russian Twists (no weight)
1m Plank

Long warm-up. I made it all 3 minutes on the jump rope without a single miss.

30:00 running clock with a 10:00 limit on each WOD. Finish early and rest until the next 10 minutes start.

WODs

21-15-9 Deadlifts (185#)
75 DUs

Not much of a problem here, although deadlift reps did slow down in the last two sets. My double unders were pretty good. Finished in 5:26.

21-15-9

American KBS (70#)
Row (calories)

Worked on better form for my American swings, especially with the heavy weight. Tried to keep a steady pace during the first two rows so I wouldn’t burn out and then went hard in the last one. Time was 5:02.

21 Pull-ups
400m Run
15 Pull-ups
400m Run
9 Pull-ups

Emily told me to go with butterfly pull-ups for this WOD. I wasn’t convinced I should, but you gotta go for it at some point. I made it through the entire WOD with them and got into a rhythm here and there. Definitely could feel less effort getting up over the bar. Need to keep working on them now and they’ll improve. Took me 7:14 to finish this one.

Upper Body Push

After golf last night I was exhausted and got a huge headache which throbbed whenever I moved very much. I’m not used to nearly 6 hours out in the sun like that. Got to bed early for some sleeping recovery. In at 9am this morning.

Warm-up

3/3 World’s Greatest Stretch
400m Run
200m Run Backwards
200m Run
1 x 10 MB Pass Ab Circuit w/ Partner

WOD

“Coe”
10 Rounds

10 Thrusters (95#)
10 Ring Push-ups

A couplet with both movements being upper body pushes. Reminds me of the 21-15-9 thruster and HR push-up WOD I did in a competition, which completely crushed the shoulders. Except this WOD was much tougher due to heavier weight, tougher push-ups, and more than 2x the reps. I didn’t realize it was a Hero WOD until a couple of hours later. Now it makes sense. 🙂

I did the first round unbroken and then switched to 5 thrusters at a time the rest of the way. I think I did the 2nd round of ring push-ups unbroken, then went 5-5 for the next 4 rounds. At that point I realized I was going straight up and down on my ring push-ups. I let myself come forward over the rings and was able to go 6-4 really easily until the last round when I went with as little rest as possible through everything and had to do smaller sets.

My time was 18:54, beating the 20 minute goal I set for myself. This was a good WOD for me to do since I need the work on upper body strength and thrusters. I got some nice skin burn on my triceps from the ring straps.

Ran home for a snack and a little rest. Back at noon for OLY.

Olympic Lifting

Might have been a good idea to skip the OLY work after that shoulder crushing WOD, but I need the technique work.

5 Sets

Hang Power Snatch
Full Snatch
2m Rest

I used 75#, 95#, 105#, 115#, and 125#. Tried to really focus on meeting my hips with the bar. Could tell I was fatigued in the last set. In my full snatches I need to work on riding the bar down instead of crashing into the bottom of the squat.

4 x 2 Drop Snatches

Because of all the shoulder work I used 95# for every set. Concentrated on jumping out to good foot position, keeping the weight back, and riding the bar down.

5 x 3 Snatch Pulls

We went up to the shrug but didn’t break the elbows at the top. I went 95#, 105#, 115#, 125#, and 135#. Found out I haven’t been getting the ankle extension and coming up on my toes. I kind of jump and float. So worked on getting to extension with the ankles as well as in the hips here. Still need to stay over the bar longer too. I could see snatch pulls over and over again really helping with the major problems in my technique.

In the end, I’m glad I was there because I learned a few new things that can help me out. Need to keep working at it.

4 Hundy? So What!

Feeling pretty damn good today considering it’s day 2 after the Spartan Race and the heavy squatting we did yesterday. Went in for the 5:15pm again so my legs could rest.

Warm-up

400m Run
4 World’s Greatest Stretch (each side)
4 Inch Worms
10 Scorpions (each side)
10 Flamingos (each side)

Scorpions were a new move for me. You lay on your stomach with arms straight out to the sides like you are forming a T. Take your leg behind you and over the other leg to tap the ground on the other side with your toes. Nice stretch.

Strength

5 Sets

3-5 Deadlifts
5-7 GHR
2m Rest

More supersetting today! My first time doing GHRs too. I was excited when I saw deadlifts were on the menu. I hit 375# for 5 reps a couple of weeks ago, so I wanted to demolish that today. Set out with a plan and nailed it. I warmed up with 5 reps at 135# and then for my working sets went 225#, 275#, 315#, 365#, and 405#, hitting each one for 5 reps. Didn’t have too much trouble with the 405# either. At the end of December I hit that weight for 2 reps and then lost my grip. No issues today. Sets me up for a big PR next time we go for a 1RM since my old one is only 415#. I did 5 reps of GHRs each set on the GHD.

WOD

5 Rounds

3:00 AMRAP
- 3 C2B Pull-ups
- 6 American KBS (70# KB)
- 9 Box Jumps (24″)
1m Rest

There were a lot of people in class so we had to stagger and spread out all of the equipment, which slowed us down some. I started with box jumps and got exactly 3 rounds during each 3 minute round, pretty much sticking just under 1 minute per round. I had 5-10 seconds left on the clock at the end of each 3 minutes, but the KB was too far away from the box to make a run for it just to get one rep. I did all of the C2B pull-ups unbroken and this was the first time doing a bunch of American swings with the 70# KB. 15 total rounds in one hell of a good WOD.

We Are Spartans!

Yesterday I did a 4.7 mile Spartan Race with a group from CrossFit Full Strength. It was a lot of fun and we all did really well. I was 13th in my age group and 70th overall for men on the day, both in the top 10%, with a time of 1:08:01. After going out for food and drinks I was exhausted and slept over 10 hours last night. Was feeling a little tired this morning, but not too bad other than my hips are really tight. Let myself recover some more and went in for the 5:15pm class.

Warm-up

2 Rounds

500m Row
3 World’s Greatest Stretch (each leg)
5 Inch Worms
10 Leg Swings (F2B and S2S, each leg)

Strength

5 Sets

2-4 Front Squats
3-5 Back Squats
2m Rest

Holy shit! Super setting front squats with back squats is the toughest squat strength day I’ve ever done. I nearly passed out during the last 3 sets and was sweating more than I did from WOD.

Weight	Front Squats	Back Squats
135#	4	5
165#	4	5
195#	4	5
225#	3	3
255#	2	5

I had a plan going in to get to 255# by going up 30# each set. It’s always nice when that works out! I hit 255# for a front squat 2RM last week and for a back squat 5RM the week before. Could I do them back-to-back though? Hell yeah! I don’t think I could have gotten another rep at each one. I did take it a little easy on my reps in the 4th set, but I’m ok with that since it allowed me to get heavy and I still hit the minimum reps. Thrilled with this after an exhausting day yesterday. Walking for the next few days might be tough.

WOD

2 Rounds

50 Push-ups
100 DU
75 AbMat Sit-ups

I ordered the SR-1 Speed Rope from Rogue, which came in on Friday. Tried it out for the first time today in this WOD. Damn it’s a heavy rope! I could really feel the fatigue from it. The handles are awesome, but I might swap out the extra wire that came with the Again Faster Revolution rope. Push-ups were by far the most difficult part of this for me (which I expected), but the last 50 sit-ups were pretty brutal and got slow, but I managed to do all of the sit-ups unbroken in both rounds. My time was 12:17.

Double Trouble

I was itching for a WOD all day yesterday since I’d taken Wednesday off and won’t be doing a WOD tomorrow since we are doing a 4.7 mile Spartan Race. The hike helped, but it’s not the same as being in the box. In at 8am this morning for the competitors WOD and stayed for the regular class as well.

Warm-up

PVC Pass-thrus
500m Row
Thrusters

Strength

Find 1 RM Thruster with 1 attempt EMOM. No rack, so must do a power clean and a thruster or a squat clean thruster. Keep increasing weight each minute until failure.

I started at 115# and added 10# every minute. Got 195# and then failed at 205# because I was too slow coming out of the squat clean and couldn’t get any momentum on the bar. That’s a 30# PR for my thruster when I last did it back in April. Having to go every minute is pretty tough once the weight gets heavy. I did power cleans up through 175# and then switched to squat cleans. So that ended up being 10 attempts in total.

Competitors WOD

This was WOD #6 of the 2011 Regionals.

20 cal Row
30 Burpees
40 Two-arm DB ground-to-overhead (45/35# DBs)
50 T2B
100′ Overhead walking lunge (45/25# plate)
150′ Sprint

I used 40# DBs for the ground-to-overhead and I’m glad I did. I still had to split them up into sets of 5 (pretty much doing a clean and jerk) and it took the most time by far. I should have worn some wrist sweat bands because I could barely hold the bar for the T2B making those take a lot longer than they should have since I had to do 2 or 3 at a time most of the way. Everything else was kind of easy. Took me 15:52 to finish.

Stuck around and let my heart rate come down while the 9am class did a warm-up.

Regular WOD

25:00 AMRAP with a partner

Partner 1 – 400m Run
Partner 2 – AMRAP:
- 5 HSPU
- 10 KBS (53/35)
- 15 Goblet Squats (53/35)

* Both partners work the entire time, but keep switching off and continuing where the last guy left off in the AMRAP so total rounds can be counted.

Brian was the only other person in at 8am and stuck around too, so we paired up for this WOD. We finished 14 rounds of the AMRAP doing everything Rx. I picked up a nice little tip from the CrossFit Journal to make the HSPU easier and didn’t really have any issues until my last 5 when they started to get a little tough. My arms were shaky after the first WOD today so I’m thrilled I was able to hold on that long. The goblet squats were by far the roughest part of the circuit, but I pushed myself to always do 15 unbroken because squat stamina is one of my weaknesses.

Great 2 hours of work! Think I’ll try to get out for some golf this afternoon.