World’s Greatest Stretch – Page 2 – Nick Momrik's Fitness Logs

Killed by Tempo Deadlifts

It was nice to skip a day from WODs yesterday and taking a longer rest today as well. Went in for the 5:15pm.

Warm-up

3 min Jump Rope
2 Rounds
- 3/3 World’s Greatest Stretch
- 5 Pull-ups
- 10 Am. KBS (35# KB)

Went 3 minutes straight on the jump rope without a single miss.

Strength

5×5 Deadlifts at 2-1-2-1 Tempo

Pushed it to the limit and it was absolutely brutal. Went 225#, 275#, 305#, 335#, and 365#. It was heavy and I started to round the lower back just a little at the end. Fought to get all 5 reps in and that was definitely the max weight for the tempo. Then not much of a rest before starting the WOD. Forgot to take off the shoes for the deadlifts too.

WOD

50 Am. KBS (53# KB)
25 Pull-ups
150 DU
25 Pull-ups
50 Am. KBS (53# KB)

Went 35 reps and then 15 KBS to finish off at the beginning and worked on butterfly pull-ups. DU were a struggle today, but got through them. The last 50 American KBS were really tough. Finished in 12:05 overall. Was done with the warm-up, strength, and the WOD is less than 45 minutes.

Got home and started to go into a tunnel vision and a headache. I think it was from the tempo deadlifts, which really killed the WOD as well. This is only the 3rd time a CrossFit class has hit me like this. Should have probably gone lighter on the deadlifts, but really pushed them to the limit.

All Legs

My hamstrings and triceps and still pretty sore from Sunday. Maybe I shouldn’t have done those extra 300 air squats that night. Took some extra rest today since tempo back squats were on the menu and hit up the 5:15pm class.

Warm-up

500m Row
3/3 World’s Greatest Stretch
2 Rounds
- 10 Inch Worms
- 10 Leg Swings (F-B, S-S, each leg)
- 10 Flamingos (each leg)

Strength

5×5 Back Squats with 3-2-X-1 Tempo

These are never easy. Entirely different ball game from regular squats. I focused on good form through each rep and keeping everything tight by holding my breath until the ascent out of the hole. Used 135#, 165#, 185#, 205#, and 215#. Don’t think I could have gone heavier either. Felt solid in my lifts even though it’s nowhere near the 255# I used for a normal 5 reps recently.

WOD

20 Hang Power Cleans (155#)
30 Box Jumps (30″)
40 OH Weighted Walking Lunges (45# plate)
50 Wall Balls (20#, 10′ target)

Phew! I went 10-5-5 on the cleans, unbroken 30 on the box jumps (but not rebounding), 17-15-8 on the lunges, and 5 sets of 10 for wall balls. Finished in 9:06, one of the top Rx times of the day, but am pissed at myself for the finish. I know my wall balls are a weakness and I pussed out by doing sets of 10. I should have pushed harder for bigger sets, especially starting out.

Finisher

So to punish myself and get in some extra work, I strapped on the 20# weight vest when I got home and did 100 unbroken weighted air squats. They were pretty ugly since my legs were fried, but I did them. Took me 2:29.

Upper Body Push

After golf last night I was exhausted and got a huge headache which throbbed whenever I moved very much. I’m not used to nearly 6 hours out in the sun like that. Got to bed early for some sleeping recovery. In at 9am this morning.

Warm-up

3/3 World’s Greatest Stretch
400m Run
200m Run Backwards
200m Run
1 x 10 MB Pass Ab Circuit w/ Partner

WOD

“Coe”
10 Rounds

10 Thrusters (95#)
10 Ring Push-ups

A couplet with both movements being upper body pushes. Reminds me of the 21-15-9 thruster and HR push-up WOD I did in a competition, which completely crushed the shoulders. Except this WOD was much tougher due to heavier weight, tougher push-ups, and more than 2x the reps. I didn’t realize it was a Hero WOD until a couple of hours later. Now it makes sense. 🙂

I did the first round unbroken and then switched to 5 thrusters at a time the rest of the way. I think I did the 2nd round of ring push-ups unbroken, then went 5-5 for the next 4 rounds. At that point I realized I was going straight up and down on my ring push-ups. I let myself come forward over the rings and was able to go 6-4 really easily until the last round when I went with as little rest as possible through everything and had to do smaller sets.

My time was 18:54, beating the 20 minute goal I set for myself. This was a good WOD for me to do since I need the work on upper body strength and thrusters. I got some nice skin burn on my triceps from the ring straps.

Ran home for a snack and a little rest. Back at noon for OLY.

Olympic Lifting

Might have been a good idea to skip the OLY work after that shoulder crushing WOD, but I need the technique work.

5 Sets

Hang Power Snatch
Full Snatch
2m Rest

I used 75#, 95#, 105#, 115#, and 125#. Tried to really focus on meeting my hips with the bar. Could tell I was fatigued in the last set. In my full snatches I need to work on riding the bar down instead of crashing into the bottom of the squat.

4 x 2 Drop Snatches

Because of all the shoulder work I used 95# for every set. Concentrated on jumping out to good foot position, keeping the weight back, and riding the bar down.

5 x 3 Snatch Pulls

We went up to the shrug but didn’t break the elbows at the top. I went 95#, 105#, 115#, 125#, and 135#. Found out I haven’t been getting the ankle extension and coming up on my toes. I kind of jump and float. So worked on getting to extension with the ankles as well as in the hips here. Still need to stay over the bar longer too. I could see snatch pulls over and over again really helping with the major problems in my technique.

In the end, I’m glad I was there because I learned a few new things that can help me out. Need to keep working at it.

So Much For Resting

I couldn’t help myself. Saw the WOD posted and figured it wouldn’t be too bad and decent for recovery, so I went in at 9am.

Warm-up

3m Row at 20 spm
4 World’s Greatest Stretch (each side)
Tabata Sit-ups

For the first 6 intervals I got 13 sit-ups and then 12 each in the last two for a total of 102.

WOD

3 Rounds

250m Row
20 Wall Balls (20# MB, 10′ target)
15 T2B
10 Front Squats (145#)

The Rx weight was 165#, which I probably should have done, but 145# sure wasn’t easy. I did sets of 6-4 every round on the front squats. For the wall balls I did 20, 12-8, and 10-10. Then for T2B I did 10-5, 8-7, and 10-5. Total time was 12:02. Glad I decided to workout today.

4 Hundy? So What!

Feeling pretty damn good today considering it’s day 2 after the Spartan Race and the heavy squatting we did yesterday. Went in for the 5:15pm again so my legs could rest.

Warm-up

400m Run
4 World’s Greatest Stretch (each side)
4 Inch Worms
10 Scorpions (each side)
10 Flamingos (each side)

Scorpions were a new move for me. You lay on your stomach with arms straight out to the sides like you are forming a T. Take your leg behind you and over the other leg to tap the ground on the other side with your toes. Nice stretch.

Strength

5 Sets

3-5 Deadlifts
5-7 GHR
2m Rest

More supersetting today! My first time doing GHRs too. I was excited when I saw deadlifts were on the menu. I hit 375# for 5 reps a couple of weeks ago, so I wanted to demolish that today. Set out with a plan and nailed it. I warmed up with 5 reps at 135# and then for my working sets went 225#, 275#, 315#, 365#, and 405#, hitting each one for 5 reps. Didn’t have too much trouble with the 405# either. At the end of December I hit that weight for 2 reps and then lost my grip. No issues today. Sets me up for a big PR next time we go for a 1RM since my old one is only 415#. I did 5 reps of GHRs each set on the GHD.

WOD

5 Rounds

3:00 AMRAP
- 3 C2B Pull-ups
- 6 American KBS (70# KB)
- 9 Box Jumps (24″)
1m Rest

There were a lot of people in class so we had to stagger and spread out all of the equipment, which slowed us down some. I started with box jumps and got exactly 3 rounds during each 3 minute round, pretty much sticking just under 1 minute per round. I had 5-10 seconds left on the clock at the end of each 3 minutes, but the KB was too far away from the box to make a run for it just to get one rep. I did all of the C2B pull-ups unbroken and this was the first time doing a bunch of American swings with the 70# KB. 15 total rounds in one hell of a good WOD.

We Are Spartans!

Yesterday I did a 4.7 mile Spartan Race with a group from CrossFit Full Strength. It was a lot of fun and we all did really well. I was 13th in my age group and 70th overall for men on the day, both in the top 10%, with a time of 1:08:01. After going out for food and drinks I was exhausted and slept over 10 hours last night. Was feeling a little tired this morning, but not too bad other than my hips are really tight. Let myself recover some more and went in for the 5:15pm class.

Warm-up

2 Rounds

500m Row
3 World’s Greatest Stretch (each leg)
5 Inch Worms
10 Leg Swings (F2B and S2S, each leg)

Strength

5 Sets

2-4 Front Squats
3-5 Back Squats
2m Rest

Holy shit! Super setting front squats with back squats is the toughest squat strength day I’ve ever done. I nearly passed out during the last 3 sets and was sweating more than I did from WOD.

Weight	Front Squats	Back Squats
135#	4	5
165#	4	5
195#	4	5
225#	3	3
255#	2	5

I had a plan going in to get to 255# by going up 30# each set. It’s always nice when that works out! I hit 255# for a front squat 2RM last week and for a back squat 5RM the week before. Could I do them back-to-back though? Hell yeah! I don’t think I could have gotten another rep at each one. I did take it a little easy on my reps in the 4th set, but I’m ok with that since it allowed me to get heavy and I still hit the minimum reps. Thrilled with this after an exhausting day yesterday. Walking for the next few days might be tough.

WOD

2 Rounds

50 Push-ups
100 DU
75 AbMat Sit-ups

I ordered the SR-1 Speed Rope from Rogue, which came in on Friday. Tried it out for the first time today in this WOD. Damn it’s a heavy rope! I could really feel the fatigue from it. The handles are awesome, but I might swap out the extra wire that came with the Again Faster Revolution rope. Push-ups were by far the most difficult part of this for me (which I expected), but the last 50 sit-ups were pretty brutal and got slow, but I managed to do all of the sit-ups unbroken in both rounds. My time was 12:17.

More Shoulders

When I saw the WOD for today I planned to skip out. More shoulder work and I’ve already had a lot the last few days. But, my upper body strength is my weakest so I could use the work. Went in for 9am.

Warm-up

50′ Burpee Broad Jump
50′ World’s Greatest Stretch
2 Rounds
- 10 PVC Pass-thrus
- 10 Leg Swings (side-to-side, front-to-back, each leg)
- 10 KBS (35# KB)

WOD

500m Row
40 Pull-ups
30 Shoulder to OH (115#)
500m Row
40 Pull-ups
30 Shoulder to OH (85#)
500m Row
40 Pull-ups
30 Shoulder to OH (65#)

On the first set of shoulder to OH the RX weight was 135#, which is heavy! Using 115# was heavy enough as it was for me. I went Rx the rest of the way though. Started off with 10 pull-ups, and then went 5s the rest of the way in round 1. Rounds 2 and 3 were pretty much 3 at-a-time the whole way, which short breaks to shake out the arms. For the presses I pretty much went push presses the entire way and I think I broke it down to 10-8-7-5, 15-10-5, and 18-12. Finished in 25:43.

My First 300+ Pound Lift!

I ran out of a post-workout supplement I’d been using and I can really tell the difference in my recovery over the last week. I’ve had more soreness and for longer. I’ll have to stock back up when I get home. Didn’t sleep the greatest last night, but went to bed early enough to get a solid night of rest.

Warm-up

250m Row
3 World’s Greatest Stretch (each leg)
10 Leg Swings (each leg and direction)
10 Flamingos (each leg)
10 Burpees

Strength

3-2-1-3-2-1 Deadlift
2-3m Rest

We moved some serious weight today, starting with the strength work. I warmed up with 6 reps at 135# and 3 reps at 225#. I made sure to rest a full 3 minutes between each set. My working sets were:

3x 255#
2x 275#
1x 295#
3x 275#
2x 295#
1x 315#

I had never attempted more than 290# before, but had done it for a set of 5 so I knew I could PR today. 315# was pretty heavy.

WOD

Every minute on the minute for 10m:

3 Deadlifts (85% of heavy single)
6 HR Push-ups

Holy shit balls! For 85% of 315# I went with 265#. A total of 30 fucking reps with very little rest. Not quite sure how I was able to get through every round. I’m already feeling it. The next few days are going to be sore city and sitting in a car for close to 30 hours won’t help.

Maybe My Favorite WOD

Feeling good this morning.

Warm-up

600m Run
2x
- 3 World’s Greatest Stretch (each side)
- 10 Burpees

I got a little headache during the warm-up. I wonder if the pre-workout drink I started taking has something to do with it.

Strength

4 Sets

2-3 Back Squat, 3-0-X-1 tempo
20s Rest
15 KBS
3m Rest

Did one warm-up set of back squats at 135#. Then used 185#, 200#, 210#, and 220# for the working sets and was able to get 3 reps each set. For the first time I didn’t feel like I was tipping forward when I started to come up. 3 reps at 220# beats my previous best of 1 rep there. I used the 70# KB for the first time today. It was an ass kicker, but I got through each set unbroken.

WOD

4 Rounds, 2m each round, 2m rest between rounds

250m Row
MAX Squat Cleans with remaining time

This might be my favorite WOD I’ve done since starting CrossFit. Going straight from the row to squat cleans was a killer on the quads. I finished the row in less than a minute each round and then used 115# on the bar. Knocked out 7, 6, 5, and 6 squat cleans during the rounds. I should have been able to get 6 in round 3 as well, but I gave up on myself with 6 seconds left on the clock. Should have been just enough time for one last rep. I made sure not to let that happen again in the last round.