Thruster – Page 10 – Nick Momrik's Fitness Logs

McGhee

Feeling a little sore in my shoulder areas from the lifting yesterday. Legs and back seem good though.

With the release of 2016 Games season we know it’s now 66 days until the first Open workout announcement. Long metcons this Sunday and text, then will probably transition into more skill based work and higher intensity conditioning pieces. Maybe I’ll bring back some of the thruster program.

Warm-up

Bottom Squat Hold
Shoulder Stretching

Strength / Weightlifting

25:00 to work up to a heavy set of the complex of a squat clean + thruster + push jerk. So that’s essentially 2 squats and 2 shoulder to overheads in there.

45#
95
2 sets 135
165
185
205
215
225
235
240

Had 245# in my mind going in to this. Having done a 250# thruster and a 255# push jerk before I’m pretty happy with the 240# with this combination. When I brought the bar back down into the front rack for the jerk on my last set I felt it a bit in my back.

Conditioning

“McGhee” – 30:00 AMRAP

5 Deadlifts (275#)
13 Push-ups
9 Box Jumps (24″)

I’d only done this once before. It was over 2.5 years ago and I got exactly 17 rounds. After feeling my back during the lifts I knew I wanted to wear the belt and figured it would help pace me a bit with having to loosen and tighten it each round. Worked out well. I did all of the deadlifts unbroken, went 5-4-4 on push-ups until the final round where I tried to go through them faster, and did all jumps on the box, but no rebounding. Had 10 rounds in just before the 15 minute mark and ended up with 19 rounds plus the deadlifts, push-ups, and 3 box jumps. Nearly kept the same pace in the 2nd half of the workout. It would make a huge difference if I could do the push-ups in 2 sets throughout.

Even got a little “Fran-lung” from this for about 30 minutes after. Back help up during the deadlifts and box jumps but I can tell it’s going to be sore and tight for the next couple of days.

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.

Warm-up

2×10 Reverse Hyper (210#)
PVC pass-thrus
Bottom Squat Hold
Thrusters
- 5×45#
- 5×95#
- 5×115#

Conditioning

“Kalsu”

EMOM (until 100 thrusters are completed)

5 Burpees
Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast! I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.

Accessory

5 Sets

5 Good Mornings (135#)
15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

20 H2H Russian KBS (53#)
30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

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

Team Up

We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Ring Hang

Strength: Overhead Squats

3-3-X-1 Tempo

2×15# (demo)
2×45#
2×75#
2×95#
2×115#
2×135#
2×155#
2×165#
2×175#
1×185# (lost it trying to stand up 2nd rep)

Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.

Gymnastics & Explosive

Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.

12:00 EMOM (alternating)

10 C2B Pull-ups
5 Box Jumps (38″)

Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.

Conditioning

15:00 AMRAP

*Team of 4: Do a round and rest while the other 3 do their rounds

3 Deadlifts (155#)
2 Power Cleans (155#)
1 Thruster (155#)

Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.

Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.

Company CrossFit

I organized a private class at CrossFit Park City again this year for Automattic‘s Grand Meetup out here in Park City, UT. Kenzie and Doug coached the class and once again it reinforced that it’s the best box I’ve been to. After they gave an introduction to what CrossFit is all about we got into it…

Warm-up

2 Rounds

50 Lateral Hops (over crack)
10 Air Squats
10 Spidermans

We also did some movement prep for the workout with a PVC and then empty bar.

Conditioning

12:00 AMRAP (Teams of 3, one person per movement)

10 Thrusters (95#)
10 Burpees
200m Run (Pace setter)

So you got some rest while you waited for the runner to get back in. Teamed up with Jeremy and Simon. I got through 3 times and just had the run to go in the 4th. Surprised how well I handled the altitude, so the hiking must have adjusted me pretty quickly.

We cooled down with some stretching.

Went out for a hike after lunch. Ended up being a long one. Went 5.02 miles with an elevation increase of 1,300 feet and it took us 2:49:48. My hips are on fire from all of the hiking the yesterday’s run. The views are pretty amazing at this time of year though.

GLBRT at Steel Courage

Up early and headed down to Chesaning for the GLBRT (Great Lake Bay Regional Throwdown) at CrossFit Steel Courage. Bryan and I teamed up and we also had Michelle and Jess team up.

Event #1

8:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

We alternated movements the whole way. We both messed up way too much on our dubs, which sucked. In practice we had done 8+24 in 10:00, not having the correct time. Today we got 6+29, so our practice was better and we even made sure to have the wall ball picked up and ready today which we didn’t do in practice. We placed 8th in this. Should have been a good one for us. Meh!

Workout #2

Part A
- 20 Clean & Jerks (85/115)
- 20 Clean & Jerks (95/135)
- 20 Clean & Jerks (105/155)
Part B
- 2:00 MAX Deadlifts (145/205)

We had recently done the Grace thing in the Team Series, so didn’t practice this one at all. We decided to go a little more than pacing and push it by doing 7-7-6 on the first two weights and were hoping for 5-5-5-5 on the 155# bar. Well, we got the first 5-5 and then it fell apart having to go with 5 doubles. We finished at 3:55 and then got 59 deadlifts. They subtracted a second from your score for every rep of the deadlifts, so our “time” was 2:56, good for 6th place.

Workout #3

21-15-9 (1 person on each movement)
- OHS (65/95)
- Box Jumps (20/24)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (65/95)
- Burpees

This one is kind of confusing, but basically both movements are being worked on at the same time in the first and last part, but nobody can start the set of the next number until the set before is done.

I did 21 box jumps, 15 overhead squats, and 9 box jumps, with Bryan doing the opposite movements. We went 12-13-10-10 on the T2B. I did 9 thrusters and he did 9 burpees. Then Bryan did 8 thrusters and I think I only got in 5 burpees; was dying on those. I finished the set of 15 with 7 thrusters and he killed off the burpees. I think we went 5-6-5-5 on the last set of thrusters and I have no idea how we split up the burpees. Finished at 5:59 to destroy the 7:07 we did a week ago. That got us 5th place in the workout. The thrusters actually felt pretty good today compared to our practice, but we used a much different strategy that worked out. Easily the highlight of the day. We were pretty pumped after that improvement and pushing it.

Overall we were the 7th place team. Just didn’t have any high enough finishes for the big points. Wish the first workout would have gone better, but the huge PR on #3 made up for it and then some. Fun day!

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.

Warm-up

3×10 Reverse Hyper (210#)
Crossover Symmetry Activation
OH Mobility/Stretching

Strength

OHS (5-10-X-5 Tempo)

45#
75#
95#
115#
135#
155#
175#
190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.

Accessory

4 Sets

5/5 Single Leg RDL (155#)
5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.

Conditioning

At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

8:00 AMRAP
- 5 Thrusters (75#)
- 5 Burpee Step-ups (24″)
3:00 Rest
8:00 AMRAP
- 5 Pull-ups
- 10 Russian KBS (70#)
- 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

750m
5:00 rest

Pacing

Sets 1-2: 2 splits slower than 2k pace (1:43)
Set 3: 1 split slower than 2k pace (1:42)
Set 4: 2k pace (1:41)
Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.

Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.

Warm-up

2×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
PVC Pass-thrus

GLBRT Workout #1

10:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.

GLBRT Workout #3

21-15-9 (1 person on each movement)
- OHS (95#)
- Box Jumps (24″)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (95#)
- Burpees

The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.

Accessory

5 Sets

5 GHR (orange band)
20 Alternating DB Curls (30#)

I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.

The 2 Girls

I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.

Warm-up

Jumping Jacks
Air Squats
Toe Touches
Hip Circles
Deadlifts
- 6×155#
- 6×205#
- 3×265#
- 3×295#

Strength

10:00 EMOM

3 Deadlifts (315#)
4 Burpees

Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.

Conditioning

Warmed up with 5 thrusters at 45# and 95#.

5 Rounds

5 Thrusters (135#)
8 C2B Pull-ups
Rest to normal breathing

I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.

Accessory Fun

3 Rounds NFT

25/25m Prowler Sprint (180# – sled + weight)
75m/75m Farmer’s Carry (44# KBs)
3 Tire Flips

Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.

Team Series Event 4

Was planning a rest day but we had an opening to get in a workout for the CrossFit Team Series. I didn’t do a whole lot to warm-up. Some bottom squat holds, some stretching, and a few thrusters.

15:00 AMRAP

Male 1 and Female 1 each perform:
- 5 thrusters (95/65#)
- 5 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
- 10 thrusters
- 10 chest-to-bar pull-ups
Then, Male 1 and Female 1 each perform:
- 15 thrusters
- 15 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
- 20 thrusters
- 20 chest-to-bar pull-ups
Etc., following the same pattern

Michelle and Bryan went first with the 5s and then Jess and I with the 10s. We ended up 4 reps shy of finishing the sets of 30 for a total of 416 reps.

Wasn’t as bad as we were expecting because you got a lot of rest when the other pair was going. I think I went 10, 10-10, and 9-8-7-6 on my thrusters. The sets of 20 and 30 C2B sucked!

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3 more workouts to go…