Thruster – Page 14 – Nick Momrik's Fitness Logs

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
Partner A – 30 Thrusters, Partner B – 60 American KBS
Partner A – 30 American KBS, Partner B – 15 Thrusters
Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.

Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

20 T2B
15 Burpees over the Bar
10 Cleans (115/75#)
20 T2B
15 Burpees over the Bar
10 Cleans (155/105#)
20 T2B
15 Burpees over the Bar
MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.

Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

7 Deadlifts (205/135#)
14 Pull-ups

1:00 Rest

6:00 AMRAP

7 Box Jump Overs (24/20″, touch on top)
14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.

Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.

Still Jetlagged

Stayed up late and woke up late again. Went in at 5:30. I was the only one to come for class.

Did some jump rope and double under work. Got a set of 96 unbroken using my old rope.

Thruster Attack

5×45#
5×95#
Every 1:45 for 5 sets – 12×125#

Not fun! I had to break down into 9+3 in the 4th set and 8+4 in the last set.

Row

2,500m

Kept my pace under 2:00/500m. Time was 9:53.

No Hike

I kept staying in bed this morning and then finally around 7:30 got moving. Decided I should get out for a hike. Got downstairs and saw it was raining, so I hit the fitness center instead.

Warm-up

400m speed walk on treadmill

Gymnastics / Midline

5 Rounds NFT

7 Strict Pull-ups
7 Strict Bar Dips
1:00 Plank

On the ghetto stand again, almost tipping over, but it worked. I pulled my hands in to a normal grip today.

Thruster Attack (Week 6)

4 Rounds

4 Rounds
- 20s Thrusters (25# DBs)
- 10s Rest
1:00 Rest

I stuck to 8 reps all the way again and seemed to have a lot more time left in the 20s when I got done with them. Did 11 reps in the final interval. I think I’ve adjusted pretty well to the altitude.

Conditioning

Ran 1.5 miles on the treadmill in 14:40 and then walked about 200m.

CrossFit Park City

I’m out in Park City, Utah for the week. It’s our once-a-year Grand Meetup for Automattic. Got up bright and early and headed over to Chris Spealler’s gym with Simon for open gym from 6:30a-7:30. This gym is massive!

crossfit-park-city

Thruster Attack

Every 1:30 for 6 sets

10×135#

Brutal at over 6,000 feet above sea level. I had to split the last set into 6+4 with a very short breather.

Next Simon and I did kind of a relay workout where one person would do GHD Sit-ups while the other would flip a tire once, jump in the middle, jump out, run to the opposite wall, and run back to switch. The tire was mid-size. We flipped it a length of about 36 feet and then back. The sprint distance was about 56 feet and I’m guessing the tire was maybe 150-200 pounds, give or take.

Then we did a little gasser.

10-20-30-40-50-40-30-20-10 DU
1-2-3-4-5-4-3-2-1 Burpees

Need more oxygen!! I finished in 6:49.

Week 5 of the Attack

Feeling pretty good. In for Super Sunday at noon. Started with Crossover Symmetry Activation and some other stretching.

Bench Press

10×45#
5×95#
5×135#
5×165#
5×180#
5×185#
5×195#
5×205#
5×215#

I was only planning on making 5# jumps in the 5 work sets, but it was feeling really good.

10:00 EMOM

5 Muscle/Power Snatch (75#)
5 C2B Pull-ups

Wow, much harder than I expected. Had to break up the pull-ups a little in the last few sets. Grip was getting fried from the snatches, while I held the hook grip throughout the reps.

3 Rounds

2:00 AMRAP
- 5 Deadlifts (205#)
- 5 T2B
Rest 2:00

I got 4+5, 4+6, and 4+6. Chalked up after the first AMRAP and it made a huge different on my T2B, where I usually start slipping off the bar. I guess I’ll have to start using chalk!

Thruster Attack (week 5)

3 Rounds

4:00 Tabata
- 20s Thrusters (45#)
- 10s Rest
1:30 Rest

Same weight at last week and same amount of work time, but a change from 4×3:00 and 1:30 less of total rest time. I got 8 every round and 10 on the last round.

Did Crossover Symmetry Iron Scap before leaving the gym. Getting on a plane to Park City, Utah tomorrow morning and plan to get to a box there a few times.

Pulling a Fire Truck

This morning I participated in a fire truck pulling event for the United Way over in Bay City. It was a great event and we took down first place!

Pulling a Fire Truck

Our legs were still on fire a couple of hours later as we waited for all of the teams to go and then the trophy presentation. I ended up taking a nap later in the day before going to the gym because I was so exhausted. The nap didn’t even help though. I can’t believe how much a 40 second workout took out of my body.

I had every intention of making it to the 5:30pm class, but I didn’t wake up until 5:15 and was not feeling it. I definitely wanted to get in and do my thruster work, so I dragged my ass to the gym. Warmed up with 5×45# and 5×95# thrusters.

Thruster Attack

Every 1:45 for 6 sets

10×135# Thrusters

Nasty! Made it through though. Have definitely been learning how to pace and breathe on thrusters with all this work. I think the program is working better than expected.

After catching my breath, I went for a 135# power snatch and started to get tunnel vision! Wow, talk about exhausted. I hit it one more time, before switching to something lighter. Did 6 sets of 3 high hang power snatches with 40kg.

I was planning to rest tomorrow, but without hitting a typical CrossFit metcon today, we’ll see how I feel. I really wanted to do the class workout today too!

Super Super Sunday

Up early to start Super Sunday at CFi at 8:30 with Alex and Brent. I did Crossover Symmetry Activation and then some light stretching.

Warm-up

10×45# Back Squat
2×24″ Box jump
5×135# Back Squat
2×30″ Box jump
5×185# Back Squat
1×38″ Box jump
5×215# Back Squat
1×41″ Box jump

XWOD

5-5-5-3-3-1 Back Squat
- 5×235#
- 5×255#
- 5×275#
- 3×290#
- 3×300#
- 1×315#
2-1-2-1-2-1 Box Jump
- 2s: 43.5″
- 1s: 47.25″

I wasn’t even thinking, but that’s a standing box jump PR. I’d done 47.5″ seated, but never that high standing. Squats felt good with my back. Slowly building it back up. Haven’t attempted 300+ in weeks.

Weightlifting & Gymnastics

Did 5×45#and 3×95# muscle snatches, then 2×135# power snatches.

10:00 EMOM

2 Power Snatches (155#)
4 C2B Pull-ups

Both movements back to back every minute. Felt solid. Butterfly is getting easier and easier. Figured I’d switch up the chest to bar work today by pairing it up with a lift and kill 2 birds with one stone.

Thruster Attack

4 Rounds

3:00 Tabata
- 20s Thrusters (45#)
- 10s Rest
1:30 Rest

I think last week was much worse, so hopefully means this work is paying off. I really enjoy being able to think about improving different parts of the squat and press during all of these reps. Pushing the bar back on the press in having a good carryover to my other overhead lifting movements. I did 8 reps every work period except for the final one when I busted out 10.

Brent talked me into going over to Survival Fitness for the 11am class for a partner workout with him. Sure, why not! It was a big class with 30 people. We formed 2 lines and did a dynamic warm-up of stuff like zombie kicks, lunge & twist, butt kicks, bear crawls, power skips, and I don’t remember what else. Then teams split up into the different areas and we rotated between 3 different 10 minute workouts.

10:00 AMRAP

10-9-8-7-6-5-4-3-2-1 OHS (75#)
10-9-8-7-6-5-4-3-2-1 Ring Rows

* Partner A does a round of 10 and then partner B does a round of 10. Same with 9 and so on. After the round of 1, start again with 10.

We were cruising for the most part with ring rows slowing us down a bit. I started us off, we got through the entire ladder, both did another round of 10, I got through the round of 9, and then Brent got 8 of 9 OHS.

Rest 3:00

10:00 AMRAP

15 cal Air Dyne (AD6)
80′ Burpee Broad Jump

* One partner working at a time. Split up work however you want.

I started off on the AD, Brent came at my from the other side of the building for 40′ of the burpee broad jumps, and then I did the second half. Then he was ready to go on the AD and we kept using that same strategy throughout, which worked really well. We got through 9 rounds of the AD (so I did 5) and then Brent was one burpee broad jump short of getting us 40′.

Rest 3:00

10:00

MAX Prowler Push
- 50′ High Push
- 50′ Low Push

We got in 2 attempts each. I did 270# on the sled (which weighted another 20# or so) and then 360#. Pretty brutal after all the work I’d done so far for the day.

Off to golf 18 (with card) this afternoon. I should sleep well tonight!

Thruster Thursday

Getting back to my early wake-ups after managing to sleep in later for a couple of weeks. So had enough time to go through my morning routine and get to CFi early to get in heavy thrusters before the 9am class.

Warm-up

Crossover Symmetry Activation
Thrusters
- 5×45#
- 5×95#

Thruster Attack

Every 1:30 for 9:00 (6 sets)

8×135#

Not too bad. Got me breathing pretty hard. Maybe too much rest. Will make adjustments to the plan for upcoming weeks.

Warm-up #2

2 Rounds
- 4 Inch Worms
- 10 Good Mornings (45#)
Deadlifts
- 5×155#
- 5×245#
- 3×315#

Strength

EMOM 8:00

2 Deadlifts (365#)

Gymnastics

4 Rounds NFT

4 MU
5 Strict Ring Dips (right after MU)

Nice burn and got me out of breath. Have started to get the hang of pushing away from the rings at the top after finishing the muscle-up, instead of lowing back to the bottom of the dip and then falling. It’s definitely a different cycling into the next rep.

Conditioning

15:00 AMRAP

10 Deadlifts (185#)
10 Burpees
250m Run

I got through 5 full rounds plus 10 deadlifts and 10 burpees at 14:44 on the clock. No sense starting a run. All deadlifts and burpees were unbroken.

Walked 200m to cool down a little.

Afternoon intervals on the SkiErg! Warmed up with an easy 500m in 2:23.6. I think this interval workout may have come from Athlete Cell, but I don’t remember where I saved it from.

6 Rounds

20s @ 100%
40s @ 50%

Rest 3:00

4 Rounds

30s @ 100%
1:00 @ 50%

Rest 3min

2 Rounds

45s @ 100%
1:30 @ 50%

I went about 1,285m, 1,280m, and 950m in each of the blocks. Was able to get down in the low 1:30s during some of the short ones. Stayed under 1:40 almost the entire time when going 100%. Went at about a 3:00/500m pace for my 50% efforts.

Sunday Mass

In for an early Sunday at 9am because we’re heading to the Adventure Park to climb the trees again. I started off with Crossover Symmetry Activation and some stretching.

Warm-up

10×45# Shoulder Press
2 Kneeling Jumps
5×95# Jerk
1 Kneeling Jump (4″)
2×125# Jerk
1 Kneeling Jump (7″)
2×155# Jerk
1 Kneeling Jump (10.25″)
2×185# Jerk

XWOD

2-2-2-2-2 Jerks (205#)
2-1-2-1-2 Kneeling Jumps
- 2s: 10.25″
- 1s: 13.25″

Felt pretty good on most of the jerks.

Strength/Accessory

5×45# Good Morning
5×95# Good Morning
5×135# Good Morning
5×165# Good Morning
15 Push-ups
5×175# Good Morning
15 Push-ups
5×185# Good Morning
15 Push-ups
5×185# Good Morning
15 Push-ups
5×195# Good Morning
15 Push-ups

Focused on explosive drive back up out of the bottom in the good mornings to work the hamstrings more. I can feel a big difference when I engage my glutes and hamstrings to initiate the movement. All push-ups were unbroken sets.

Gymnastics

EMOM 10:00

7 C2B Pull-ups

Did pretty good with the butterfly considering I’d never done more than 4 chest to bar in a row with it. Got several rounds unbroken without losing my kip. Have started to develop a bruise and broken blood vessels under my right pec where I contact the bar. I think maybe I should work on hitting higher, which should be less work. I feel like I’d smash my face though.

Thruster Attack

3 Rounds

5:00 Tabata
- 20s Thrusters (35#)
- 10s Rest
2:30 Rest

Damn that was tough this week!

Shoulder Pump

My hammies are feeling tight from squatting the last couple of days I think. In for the 9am class at CFi.

Warm-up

Bar Hangs
3 Rounds of “Cindy”
- 5 Pull-ups (strict)
- 10 Push-ups
- 15 Air Squats
Deadlifts
- 4×155#
- 4×245#
- 4×315#

XWOD

7 Rounds

4 Deadlifts (345#)
1 Broad Jump

Bumped up the weight 10# from last week which was 8×3. No issues with the back.

Strength/Skill

8:00 EMOM

6 Thrusters (135#)

The thruster attack plan is working pretty well. Wasn’t easy but not terrible either.

Conditioning

“Helen”
3 Rounds

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

First run was about 2 minutes! Yuck. Need to be faster than that. All swings were unbroken and pull-ups were 12, 7-5, and 8-4. Finished in 10:04. I think thrusters destroyed my shoulders a bit. I couldn’t even touch my shoulders after the workout that’s how pumped up they were. Not even close to my PR time of 9:30, the only other time I did “Helen” over 2 years ago. Don’t remember what we did for the runs then, but maybe it was really short (or at least I’ll tell myself that to feel better). The bottom line is I need to push myself more when running in a metcon.

Afternoon garage time just before 4pm. Warmed up with an easy 3 minutes on the Air Dyne for 1.24km.

5 Rounds

1:20
- 15 C2D Push-ups
- Air Dyne
1:00 Rest

Was able to do the push-ups unbroken every round and couldn’t believe it. Gave me pretty much exactly 1 minute on the Air Dyne each round by the time I got on it. Distances were 0.7, 0.75, 0.74, 0.74, and 0.74 km.

Walked a half mile to cool down.