Toes to Bar – Page 19 – Nick Momrik's Fitness Logs

“Death” is Appropriate

I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.

Warm-up

Crossover Symmetry Activation
Rolling lower back
Bottom Squat Hold
Shoulder mobility

Death by C&J

With a continuously running clock…

1 Clean & Jerk (135#) in the first minute
2 Clean & Jerks (135#) in the second minute
3 Clean & Jerks (135#) in the third minute
Continuing this for as long as you are able.

I’ve only done this once, 2.5 years ago, and I only got 4+4. Today I did touch and go through the 4th round and switched to singles in the 5th minute. Ended up getting 10+9. Almost a full “Grace” in the last 3 minutes. Gets so brutal at the end. My goal was to be able to make it through 10 so I’m really happy with that.

Skills

8 Rounds (Tabata)

20s T2B
10s Rest

2:00 Rest

8 Rounds (Tabata)

20s DU
10s Rest

I got 57 toes to bars and 209 double unders.

Conditioning

21-15-9

Deadlift (185#)
Box Jump (24″)
Wall Ball (20#, 10′)

Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!

Accessory

100 Shoulder Taps

Did them in 4 sets: 30-30-20-20.

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

Crossover Symmetry Activation
3x10x210# Reverse Hyper
Bottom Squat Hold
Stretching

XWOD

5-5-5-5-5 Bench Press
2-1-2-1-2 HSPU
- 2s: Kipping HSPU
- 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

10×45#
5×95#
5×135#
5×165#
5×185#
5×195#
5×205#
5×215#
5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Snatches (95/65)
@ 10:00 – 5-10-15
- Back Squats (135/95)
- Bar-facing Burpees
@ 20:00 – 15-10-5
- Deadlifts (205/135)
- Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
- 10 T2B
- 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

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.

18 Long Months

drink-coffee-work-out Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

1:00 DU
1:00 7-10 T2B

I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

5×45#
5×95#
3×115#
3×125#
3×135#
2×150#
2×160#
1×170# (PR)
1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

150m Row
Max Burpees

I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.

5:00 Rest

5 – 1:00 Rounds

100m Run
Max American KBS (53#)

Had to deal with a little traffic a few times. Managed 56 swings.

Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.

In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

500m Ski Erg
1:00 Rest
300m Ski Erg
3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

15 GHD Sit-ups
15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

1,000m Row (3:58.1)
2×10 Reverse Hyper (210#)
Bottom Squat Hold

Strength

Deadlifts

5×155#
5×245#
4×315#
2×365#
2×385#
2×405#
2×425#
2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

Conditioning

10:00 AMRAP

8 T2B
8 Deadlifts (185#)
16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

2nd Date with Fran

Rested yesterday and spent all day watching friends in a weightlifting meet over in Lansing. Was feeling pretty nervous about hitting Fran today.

I got on the rower for 1,000m in 4:40 to loosen up after some rolling and stretching. Then did 10×45# and 5×95# thrusters.

“Fran”

21-15-9

Thrusters (95#)
Pull-ups

I’ve only done this bitch Rx once, back in August of 2013 and it took me 4:50. I knew I could crush that, but I was still nervous about the hurt Fran causes and about how the thruster attack and all of the pull-up work would transfer to the workout. I did 21-21 unbroken, then 15 thrusters unbroken and 5-4-6 on the pull-ups because my pull was giving out. Finished with 9 unbroken thrusters again and 5-4 pull-ups for a time of 3:30! How’s that for a PR?!?!

I still have a cough from the bug I dealt with for over a week, so when Fran Lung kicked in, it was extra brutal and still was, hours later. Somehow I smacked my nose on the bar on my 19th pull-up. Hurts! Happens at about 1:20 in the video. I lose my rhythm, but don’t drop from the bar.

Took a pretty good break, including jumping on the rower for a really easy 500m.

4:00 AMRAP

30 Unbroken DU

Dubs were really pissing me off today. I kept missing my first one! Managed to get in 6 sets.

25 Rounds

2 Burpees
2 T2B

When I wrote this I thought it would be pretty easy, but damn was I wrong! Took me 6:08. I was throwing a poker chip after every 5 rounds to keep track, but I guess I could have easily just counted up to 100 total reps. Simple programming, but really nasty after Fran. My hips didn’t want to do those toes to bars.

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.

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.

Running the Show

I got to CFi a little after 8 to hit some stuff on my own. Kevin has been out-of-town so I ran the 9am class for him. I did Crossover Symmetry Activation and then got after it.

Gymnastics

5:00 AMRAP

3 Strict Pull-ups
3 Strict Ring Dips

Was a fun was to get in some reps without taking all day. I got 10 rounds.

Weightlifting

5×45# Muscle Snatch
3×75# Muscle Snatch
3×95# Muscle Snatch
2×115# Snatch
2×135# Snatch
2×155# Snatch
1×165# Snatch
1×175# Snatch
4x1x185# Snatch

Felt so money today! No misses. It was one of those days where I would have loved to keep going, but class time was starting, so I had to end it.

I didn’t do the warm-up with class (already plenty warm) or really the skill work of double unders either because I was trying to help people out with them. I warmed up a couple of quick shoulder press sets with 6×95# and 6×115#.

Strength

6 Rounds (Every 1:20, alternating)

6 Shoulder Press (130#)
6/6 Kroc Rows (62# KB)

I missed a set of Kroc Rows in the middle when I was screwing with the music.

Conditioning

4:00 AMRAP

15 Wall Balls (20#, 10′)
10 T2B

Rest 2:00 & Repeat

I got 3+15 and 3+12. All wall balls were unbroken sets. I think I did my first set of toes to bar unbroken and then 6-4 for all of the others. Should try to push myself more with those. Grip on the bar felt good with them today.

Tabata Thrusters

Really needed the rest day yesterday. Was up early do go play in a golf scramble. Kind of a shitty day since we had to use all of our rain gear. I was exhausted when I got home.

Got up early this morning, put on the weight vest and headed out for a brisk walk before eating or drinking anything. It was 3.06 miles in 44:05 with the additional 20# strapped to me.

Over to CFi at 12:30 to train with Kevin. Got started with Crossover Symmetry Activation and then did some warm-up sets of shoulder press with 5×45#, 5×95#, and 5×115#. Did a few single muscle-ups and some swinging on the rings too.

XWOD

6-6-6-6-6-6 Shoulder Press (127.5#)
2-1-2-1-2-1 Muscle-ups
- 2s: Kipping Muscle-ups
- 1s: Weighted Kipping Muscle-up

First time trying a weighted muscle-up. Failed with 20#, then failed with 10#, and made it with 10# on the last one. Shoulder press was the biggest struggle I’ve had out of any day in the 2 cycles. I may have to reevaluate my plan for these last 3 days. I should have been fresh after the rest day yesterday, but even the muscle-ups felt sluggish in my shoulders.

Gymnastics

E30S 11:00

3 C2B Pull-ups

Was planning to go for 4 every 30 seconds for 8:00 as a step up from 60 total reps doing 6 EMOM 10:00 last week, but after the XWOD I decided to adjust. Went the extra minute to get more volume in. Started doing butterfly chest-to-bar for the first time. Had a kipping one mixed in here and there, but was over 90% butterfly. I’ve never been able to string them together before today. Making GAINZ in many areas lately.

Experimenting

16:00 Tabata (32 Rounds)

20s Thrusters (15#)
10s Rest

Trying out something new. This was all about building an aerobic base for thrusters, which will continue to be built on. The goal is not to go balls to the wall, but slow, controlled, and consistent. I got 8 reps every round and went for it, getting 12 on the final round, which comes to a total of 260 thrusters! Not hard or terrible, but pretty boring. I’m a little worried how bad the DOMS is going to be.

Conditioning

Buy-in: 500m Row
3 Rounds
- 5 Snatches (95#)
- 10 T2B
- 15 Ring Push-ups

Pulled around 1:45-1:48 on the row. Did all TnG snatches, 5-5, 5-5, and 5-3-2 on T2B, 5-5-5, 6-5-4, and 6-5-4 on the ring push-ups. Finished in 7:13.

Midline

3 Sets

20 GHD Sit-ups

All under 2 hours.