Wall Ball – Page 14 – Nick Momrik's Fitness Logs

Rough Morning, Solid Night

Got plenty of sleep, but had a hard time getting out of bed. Made it for 9am though.

Warm-up

Bottom Squat Hold
Arm stretching
Band pass-thrus
2 Rounds
- 20 Mountain Climbers
- 20 Jumping Jacks

Strength

Shoulder Press

6×45#
6×95#
6×115#
6×125#
6×130#
6×135#
6×140#
6×145#

Meh. Would have liked to get 150 or 155.

Midline

4 Sets

5 Evil Wheels
10/10 Side Bends (62# KB)

Conditioning

12:00 AMRAP

50 Burpees
50 Wall Balls (20#, 10′)
50 American KBS (53#)
50 Air Squats

Settled into a pace of 15-16 burpees per minute, which got me finished around 3:15. Did my wall balls in sets of 10. Too much rest between the sets. Moved on to the swings around 6:10. Did two sets of 15 and two sets of 10. Then the air squats unbroken but slow. Had about a minute left and managed 15 burpees for 215 total reps. Not sure why, but I did not feel very good after this one; I didn’t even push hard. Maybe it’s a nutrition thing or having a hard time waking up was a sign.

Break at night to get in some work in the garage. Warmed up with an easy 5:00 on the Air Dyne for 2.63km.

Back Squat

10×45#
5×135#
5×185#
3×225#
3×255#
3×275#
3×295#
3×315#
3×330#
3×340# (PR)

After 100 squats this morning I was unsure how I’d feel tonight. Wasn’t feeling very good as I worked up and even at 315#. Knew I had to change my attitude after that and just attack each rep. Could definitely feel my quad, though it obviously didn’t hold me back. Hopefully I can walk tomorrow.

Accessory

5 Rounds

30s OH Holds (15# Training bar w/ 15# plates on bands)
30s Rest
30s Hollow Rocks
30s Rest

Big difference from using the earthquake bar, but not a bad substitution. Still get some movement out of the bar and weight. Was able to go non-stop through each set of hollow rocks, which I wasn’t expecting.

Well Rested

Needed that complete rest day yesterday, which was the first one in two weeks. I’d taken days with only some light cardio, but not any complete days off during that span. Was also in bed early last night for over 9 hours of sleep. 🙂 In for the 9am class.

Strength

Push Press

5×45#
5×95#
5×135#
5×155#
5×175#
5×185#
5×195# (PR)

My shoulders felt a little fatigued, which must be from Sunday. Pretty good speed through all of the reps, which felt good, especially for a 5# PR. Could have spent more time and gone heavier, but it would have been a struggle.

Accessory

4 Sets

10/10 Kroc Rows (62# KB)
10 HR Push-ups

Easiest the rows have ever been. I think the muscle-up pulldowns are paying off in multiple ways. Tried to be explosive on my push-ups since 10 is no problem.

Conditioning

21-18-15-12-9-6-3

Wall Balls (20#, 10′)
Sit-ups

No reason to break anything up here. Sit-ups are essentially a rest period in this workout. I started going for a pipe on the wall, which is probably a little more than 10.5 feet. Finished in 6:31. I wish I could figure out how to speed up my sit-ups and not slide backwards through a set.

Was nice to get out early so I had more time and energy for a second session. Out to the garage later in the day. Warmed up with 3:00 on the Air Dyne for 1.36km.

Air Dyne

6 Rounds

2:00 @ 120% of 10:00 max cals pace
1:00 Rest

The way I’ve been calculating percentages for AD work is flawed. I knew it seemed really high when 120% came out to 96rpm and it didn’t take longer than a minute at that pace to realize it would be impossible for 6 rounds of double that length. I took some readings of speed (km per hour) to rpms and will try to come up with something more useful. So, needless to say, my pace how a lot slower after round 1. My distances were 1.48, 1.4, 1.32, 1.29, 1.27, and 1.33 kilometers.

Update: After doing some speed to rpm calculations and looking at the average speed for my 10:00 PR, I’m not sure where to go. It says I averaged 38.8km/hr and 120% would be 46.6 which is about what I was trying to hit with 96rpm. My guess is that if there was a calories per hour number it would not follow a progression that the speed or rpms do, but on this cheaper model of the Air Dyne, who knows. The percentages less than 100% I’ve used seem to work fine, so I guess I’ll continue as I have been and when it’s over 100% I’ll just have to adjust and play a little guessing.

squat-deload

Back Squats

10×45#
5×95#
4x5x135#
5×165#
5×205#

Started focusing on exploding out of the hole and really using my hamstrings. No lifting shoes or belt again, but will go back to them for heavy lifting later this week.

Accessory

4 Sets

20 MU Pulldowns
15 Back Extensions (20# Vest)

Damn those last 5 pulldowns in each set were as struggle, even more so probably after having done the Kroc rows this morning. Good work though! Glad I bumped up from 15 per set for the challenge.

Back at Work

Moving a little slow this morning. My back, shoulders, and arms are all sore from the weekend. Needed the rest day yesterday and was back to work after 2 weeks off. In for the 9am class.

Shoulder Press

5×45#
5×95#
3×115#
3×125#
2×135#
2×145#
2×155#
2×160#
2×165#
2×167.5# (PR)

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Wanted to get 8 as long as I could. Made it through 6 rounds and then did 7 the last two. Maybe could have pushed it hard and made all 8. Next time. The most I’d done before was 4 rounds of 8 and then 7s, so I’ll take that improvement. Seemed to hurt less than the 6 rounds of 10 on Sunday. How does that make sense? More burpees in a lot less time.

2 Rounds

1:00 Ball Slams (25#)
1:00 Wall Balls (20#, 10′)
1:00 Sit-ups
1:00 Plank

Holy shit that wall ball felt heavy in the first round. Nobody in class expected it and I think we all dropped it after 1 rep. I did 28-24 on the ball slams, 18-18 on wall balls, and 24-24 on the sit-ups. Was a fight to hold the second plank all the way.

Headed out to the garage at night. Warmed up with 5 minutes on the Air Dyne for 2.36km.

2015-01-16-heater

Back Squat

10×45#
5×115#
5×185#
5×225#
5×245#
5×265#
3×280#
3×290#
3×300#
3×310#
3×320# (PR)
3×330# (PR)

Oh yeah! I’m liking the high volume and feeling good while doing it, though it might have something to do with how tired I’ve felt lately. Will keep an eye on it. My low back definitely feels like the weak point, especially as I get to the last few sets.

4 Rounds NFT

10 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
10 Back Extensions (45# plate behind head)

Over a 4″ difference from Saturday for the pulling distance so I dropped the reps. Once I got going they felt good with a focus on speed through the pull and sitting up into it. With my garage setup I can’t use a barbell on the GHD so I have to hold a plate behind my head. Much different! My back was feeling a pump after the second round.

“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.

Squat Tools

I’m a little beat up this morning in a fatigued way. Mid back near the bottom of my scaps is sore. In for the 9am class.

Warm-up

3x10x210# Reverse Hypers
Bottom Squat Hold
10 Toe Touches
25 Jumping Jacks

Strength

Back Squats

10×45#
5×135#
5×205#
5×235#
5x5x255#
5×275#
5×285#

The last 7 sets were done every 90 seconds. I used a belt and my weightlifting shoes today. The weight felt really heavy but started to feel better as I got into the sets of 255. I think I had to get used to a new position with the shoes on. Could feel myself leaning to the left side on some reps due to this weird knot in my right leg that I’ve had for a couple of months now. Need to figure out how to fix it.

squat-tools

Accessory

4 Sets NFT

6 Weighted Push-ups
6 Weighted V-ups

Used a 40# sandbag for the push-ups. 20# DB for first set of V-ups and then 30# DB for the other 3 sets.

Conditioning

3 Rounds

2:00 AMRAP
- 3 Bear Complex (115#)
- 8 Wall Balls (20#, 10′)
1:00 Rest

The bear always wins. Gave myself a push at the end though. The wall balls really surprised me. I could barely throw the ball up in my last round. We continued each AMRAP where we left off. I got 2+1, then through 4, and finished with 6+1.

Jumped back on the reverse hyper for 3x10x210# after cooling off.

On Break

Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.

Warm-up

Bottom Squat Holds
Foam Rolling
Shoulder stretching

I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.

Strength

OHS

5×45#
5×95#
3×115#
3×135#
1×155# (then Fail)
3×155#
2×175# (then Fail)
2×175# (then Fail)

Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.

Conditioning

5 Rounds

6 Power Cleans (95#)
5 OHS (95#)
4 Ring Dips

Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.

8 Rounds (Tabata)

20s Wall Balls (10′, 20#)
10s Rest

Got 10 reps every round.

Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.

Weightlifting

15-20 minutes to work up to a heavy C&J (~90%)

5×45#
3×95#
2×135#
2×165#
1×185#
1×205#
1×225#
1×245#

Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to

E30S 4:00

C&J 80% (205#)

Rest 1:00

E20S 4:00

C&J 75% (190#)

Rest 1:00

E15S 4:00

C&J 70% (175#)

I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.

Done with work until January 5th! 🙂

Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.

Gymnastics

6 Rounds NFT

3 Strict C2B Pull-ups (20#)
3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

20 Air Squats
20 Burpees
20 American KBS (53#)
20 Box Jumps (24″)
20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!

Midline

8 Rounds (Tabata)

20s Plank Push-ups
10s Rest

Damn! Felt like I was working shoulders more than core.

Weightlifting

Did the jerk footwork drill a bunch as I was cooling down from the workout.

Jerks

5x20kg
3x40kg
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

2 Rounds NFT
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Bench Press
- 10×45#
- 5×115#
- 5×165#

XWOD

4-4-4-4-4-4 Bench Press (205#)
2-1-2-1-2-1Plyo Push-up
- 2s: 18″
- 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

8 Wall Balls (20#, 10′)
8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

5 Box Jumps (24″)
5 Burpees
25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

3×45#
3×75#
3×95#
3×115#
3×135# (with 1 fail)
3×155#
3×175#
3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year.

Snatch

3×95#
3×115#
3×135#
5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

So Much Oxygen

Traveled back from Estes Park, CO yesterday. Was great to get a solid night of sleep in my own bed. Made it in for the 10am class. Warmed up with a few minutes of jump rope and 3/3 Turkish Get-ups with a 30# DB.

10:00 EMOM

2 Turkish Get-ups (53# KB)

Partner Chipper

100 DU (50 each, can work at the same time)
150 American KBS (62#, Kevin used 53#)
100 Wall Balls (20#, 10′)
75 Push-ups
50 Ring Dips
100 DU (50 each, can work at the same time)

We finished in 15:59. Ring dips sucked! Wasn’t too bad of a workout, especially coming back down from elevation all week.

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

400m Row (1:39)
15:00 Stretching & Mobility
4 Rounds NFT
- 10 American KBS (35#)
- 6 Wall Balls (20#, 10′)
- 2 Burpees
- 2 Good Mornings (PVC)

Conditioning

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!