Tuck Jump – Page 2 – Nick Momrik's Fitness Logs

Fat Bars on the Playground

Today is another hot one, so I got up early and took a drive down the road to a local school. They have all kinds of monkey bars, dip bars, and playground rigs to make WODs out of.

Warm-up

400m Run
2 rounds
- 10 PVC Pass-thrus
- 10 PVC OHS
- 10 PVC Around the World’s (5 each way)

WOD

Fat bar DB “Fran”
21-15-9

Pull-ups
Thrusters (45# DBs)

There weren’t any great bars at a height high enough for me, so I went with the best thing I could find (pictured above). The bars were probably twice the diameter of a normal pull-up bar and I really had to bend my knees in order to get a kip going because I could easily touch the ground. Variety is good though right? My time was 9:32, which is worse than the 9:05 I did at Survival Fitness a couple of weeks ago. I’ll take it though since my intensity probably wasn’t as high as it would be doing the WOD next to other people and the fat bar makes this a lot tougher.

Finisher

Tabata Mash-up

Hanging Leg Raises (strict)
L-sit

I used the same fat bar for the hanging leg raises. For the L-sits there were some perfect dip type bars about 1.5-2 feet off the ground.

Kayaking

Went out for a 2 mile trip in the kayak again and it was easier than the first day. I had to keep switching up my grip on the paddle though because I started to get blisters on my thumbs the other day. I’ve really been feeling the kayaking in my abs over the last day or so as well. It really is a great workout. Not too long after, I went out and walked 9 holes of golf with by brother.

About 12 hours after the morning workout I did another one with Dad.

Warm-up #2

3 rounds

1m Plank
1m Lateral Hops (30s each leg)
1m Side Plank (30s each side)
1m Rest

I knew Dad could use the core work so I threw in the planks. Lateral hops were just something to get the blood flowing.

WOD #2

4 rounds

5 HSPU
25 Air Squats
40 Tuck Jumps

The plan was to do 10 HSPUs, but I quickly realized that wasn’t going to be possible. My shoulders were pretty fatigued from pull-ups, thrusters, and kayaking. I had to scale back to 5 reps each round. For the first two rounds I did strict and kipping, then in the last two rounds I added one AbMat. Dad did piked push-ups and did 10 reps. He also scaled back to 3 rounds instead of 4. I finished in 9:57 and he wasn’t too far behind me for his 3 rounds.

Finisher #2

Death by Burpees

I made it through the round of 15 with less than 5 seconds left in the minute, so I shut it down there. That’s enough for one day. I walked a mile to cool-down.

On Vacation!

I’m officially on vacation and not back to work until the 16th. Woohoo! I’ve been looking forward to this for a couple of months.

My lower back and legs are pretty sore from doing 135 reps of 155# deadlifts yesterday.

Warm-up

5 rounds (10 min cap)

5 Vertical Jumps
5 Air Squats
5 Broad Jumps

I absolutely loved the jumps in this warm-up, but didn’t understand the need for squats when we had 250 con deck. For the vertical jumps I switched between reaching with my right and left hand and touched the 10 foot wall ball mark each time. I took the broad jumps nice and slow and jumped over one width of plywood plus one width of horse mat on each jump. We had plenty of time to finish so I wanted to make the most of each jump. Did I mention how much I loved the jumps?! 🙂

WOD

5 rounds

50 Air squats
Rest as long as it took to complete the reps

5 rounds

10 Strict Pull-ups
Rest 2x as long as it took to complete the reps

10 rounds

100m Sprint (50m down and back)
Rest 1m

This was a long one. I finished in 36:20.

During the last 2 rounds of pull-ups I had to use the red band, which is almost no help at all, so they were still a struggle. Having to keep track of the time it takes to do a round and then do math on top of that, while you’re fatigued, is no joke. I understand the point is to give everyone appropriate rest times based on their work time, but I’d rather see set rest periods in a WOD. I was so gassed after this workout that when I filled up my water bottle, I went to take a drink without putting the top back on and dumped half of it down the front of me and all over the floor. Smooth!

Finisher

3 rounds

20 tuck jumps
30s Handstand Hold

I was able to get in one round before Cari cut us off for the end of class. Going upside down at the end of such a grueling workout probably wasn’t the best idea, so I’m not too mad about missing out on 2 more rounds.

Tomorrow morning I head up north to Long Lake for 10 days of relaxation with my family. I’m taking workout equipment with me and I have WODs already planned out since I’ll have an endless supply of free time.

Screw the Rest Day

I couldn’t help myself and had to get in for a WOD tonight. Matt had posted some pictures on Facebook showing that deadlifts were part of the WOD today. I love deadlifting, so I got all excited and it didn’t take long for me to decide I’d hit the gym. Well, he switched up the WOD for the night classes and no deadlifts. Night classes got one of the Hero benchmarks instead.

Warm-up

25-20-15-10-5

Lunges
Tuck Jumps

WOD

“Helton” Hero Benchmark
3 rounds

800m Run
30 DB Squat Cleans (40#)
30 Burpees

WOW! This one was a bruiser of a WOD, as most of the Hero benchmarks usually are. The WOD calls for using 50# DBs as Rx, but we don’t have any and I wouldn’t have been able to do that anyway. I could have tried the 45s, but I wouldn’t have been able to keep up much intensity. I settled on the 40s which worked out pretty well. If I had used 35s I would have been able to push a little harder, but I was still able to finish under the 40 minute time limit we had, so I’m happy. I finished in 36:56.

For the first two rounds I tried to stick to sets of 5 squat cleans, other than at the beginning when I probably did a few more reps in the first couple of sets to start. In the 3rd round I was getting mostly sets of 4. All burpees were done unbroken, but pretty damn slow.

After doing 110 goblet squats and 110 burpees yesterday, this WOD had a lot of similarities, so hopefully the next two days will be something completely different. Then Saturday and Sunday are rest days for sure since I’ll be out-of-town visiting some friends.

Can You Donate Some Dollars?

This Saturday is CrossFit for Hope, which is an event based around raising money for St. Jude Children’s Hospital. CrossFitters around the world will be doing the “Hope” WOD and are taking donations and pledges. If you have a few spare bucks to donate, I have a big box over in the right sidebar linking to the page where you can sponsor me. St. Jude is a great cause and does a ton to advance cancer research. I’m trying to raise $300, so anything you can do is greatly appreciated. Thanks!

It felt great to take a rest day yesterday. It was tough not doing anything, but I know it’s for the best.

Warm-up

Tabata Mash-up

Broad Jumps
Rock Climbers

Haven’t done either of these exercises in quite some time. Both are pretty taxing.

WOD

250m Run
50 Tuck Jumps
50 Plank Push-ups
250m Run
40 Lunges
40 Prayer Crunches
250m Run
30 SDLHP (71# KB)
30 K2E
250m Run
20 Burpee Box Jumps (24″)
20 Ring Rows
250m Run
10 Pull-ups
10 Curtis P’s (40# DBs)
250m Run

I’d never done plank push-ups or Curtis P’s before and to be honest, I won’t be mad if I never have to do them again. Haha! Both were tough on me. My time was 24:48.

Ab Finisher

1m Side Plank (R)
10 V-ups
1m Side Plank (L)
10 V-ups
45s Side Plank (R)
11 V-ups
45s Side Plank (L)
11 V-ups
30s Side Plank (R)
12 V-ups
30s Side Plank (L)
12 V-ups
15s Side Plank (R)
13 V-ups
15s Side Plank (L)
13 V-ups

My tailbone and the surrounding areas still have some issues, so the V-ups were pretty brutal, not to mention there was a total of 90 of them. I got through them though.

Today was a great WOD and finisher that hit a lot of areas.

Reebok hasn’t shipped my CrossFit Nano 2.0 shoes yet. I wonder what the hold-up is. I did call Zappos to check on the status of the Inov-8s I had to return and they are actually crediting my credit card for them. I figured they were giving me a credit to use on another pair of shoes. I love Zappos!

Snatching Sixty

No golf today due to rain, so I woke up early. I wanted to eat a small breakfast and hit the 9am class. First things first though, I knocked out my 3 maximum effort sets of push-ups for the Armstrong Pull-up Program. While doing these, I’m concentrating on keeping my elbows in close because I have the tendency to let my elbows fly out during push-ups. My sets today were 35, 32, and 30 with sufficient rest in between each set.

My legs are feeling a little sore from yesterday, but that’s good. I need to do more heavy squatting. I’m sure the wall balls have something to do with it as well. I really enjoyed this video, which looks back at Regionals. Check it out.

This morning I realized I’m starting my 8th month of CrossFit. Incredible! I’ve never stuck to a fitness program for more than 3 months, but now I can’t imagine my life without CrossFit. It has changed my life in so many great ways. I’m inspired by the people sweating next to me during each WOD. This community is something special. We’re all in the box to improve our lives and push our limits.

Warm-up

50-40-30-20-10 Air Squats
50 Mountain Climbers

I could really feel the air squats today.

WOD #1

100 Alternating 1-Arm DB Snatches
100 K2E

* Every minute there is a burpee buy-in (3-beginner, 4-intermediate, 5-advanced) before you can work on the reps. I went with 5 burpees for my buy-in. You can take a minute off from burpees and reps, but then you must work the next minute. All snatches must be completed before moving on to K2E. Time limit of 30 minutes.

Matt told me to grab the 60# DB, so I obeyed. 🙂 I never would have grabbed that one on my own, but I’m glad I did. The last time we did one-arm snatches I used a 40# DB! The 60 was tough, but rewarding and will make me stronger, which is exactly what I need. I started off going 2 minutes in a row to hit 20 reps, but quickly realized that wouldn’t last. I started taking every other minute off and was getting 10 reps during a working minute. Towards the end I pushed for 12 in one set, took the last minute off, and then worked 2 minutes in a row for the last 18 reps.

I hurried to put on one of the tape grips I had ready, but ran out of tape so couldn’t secure the second one to my left hard. Nothing ripped open, but I’ll have to keep an eye on it closer now. I was able to knock out 10 K2E in a row right off the bat, but it was all downhill from there. I worked a couple of minutes in a row here and there, but otherwise took minutes off. Near the end it was really a struggle to get my legs up. I was 10 reps shy of 100 before time ran out. Total score: 190 reps in 30:00, not even counting around 100 burpees.

I headed back to the box in the evening for open gym so I could do some deadlifts. While I was there I figured I’d do a quick WOD that wasn’t too stressful on the body.

Strength

5×5 Deadlifts

Warmed up with 10 reps at 135# and then 5 at 225#. Used 275# for all 5 working sets of 5 reps. Wasn’t planning to try to set any records today, especially with the state of my hands from hanging bar work. More than anything I just wanted to move some weight, so goal accomplished.

WOD #2

50-40-30-20-10

Sit-ups
Tuck Jumps

I ordered a Revolution Rope from Again Faster and was excited to use it today, but they sent the wrong jump rope; it’s a speed rope, which I already have. I was so bummed when I opened the package. Again Faster was quick to reply, telling me to keep the speed rope as a spare and the correct rope is on its way.

My plan was to do “Annie” even with my current speed rope, but I could not string together DUs while warming up, so I did tuck jumps instead. Finished in 8:28.

When I got home, it was time for the pull-up portion of the Armstrong Pull-up Program. Now I’m spent! I may be going crazy for working out so much, one day a week like this shouldn’t kill me should it? 🙂

Did you see the Reebok CrossFit Nano 2.0 launched today? I ordered a pair already because I had to send in my broken Inov-8s. I was just looking earlier this week for a pair of the Nano 1.0s, but couldn’t find them in my size, which is a 14. I had a feeling the new model would be coming soon since there was no restocking going on and the Games are right around the corner. I’m glad I didn’t have to wait too long. My first choice in color, the blue, doesn’t come in my size so I went with this grey pair. Good thing I acted fast because size 14 is no longer listed!

I’m so excited! I can’t wait for these to come in.

Everybody Jump, Jump

My lower body was kind of sore today from all of the lunges yesterday and the first time pulling a sled. Was busy doing some stuff at work and almost missed class. Today was pretty much a 3 WOD day as you’ll see below. I still have some lingering stuff in my sinus area, but not enough to bother me. I think I have all my energy back too, since I walked 18 holes of golf earlier in the day.

Warm-up

50-40-30-20-10 Squat Jumps
25-20-15-10-5 Burpees

Finished in 10:22. That’s a lot of squat jumps!

WOD

12:00 AMRAP

15 KBS (Russian)
15 Box Jumps

Box jumps are one of me strengths and Russian swings don’t bother me much, so felt good going into this WOD. I stepped up my game and used 62# KB. Stuck with the normal 24in box for jumps since there were going to be so many. I completed 8 full rounds plus 13 swings.

Finisher

10-9-8-7-6-5-4-3-2-1

K2E
Tuck Jumps

I’m so much better with my kip on the K2E now. I knocked out the first 10 unbroken. Total time of 4:55.