Snatch Day

Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.

Snatch Push Press + 3 OHS (3s pause in bottom)

  • 45#
  • 75
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155

Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.

Tall Power Snatch + OHS

  • 45#
  • 75
  • 85
  • 95
  • 105
  • 115
  • 125
  • 135

Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.

Snatch Deadlift (3s pause at knee on descent)

  • 5×135#
  • 5×185
  • 5×200
  • 3x5x210

Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha

Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.

Had a chiropractor appointment at 5 and then went to CrossFit Intuition.

Warm-up

2 Sets

  • 5s of StrongFit Triceps & Biceps Openers (5#)

Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.

Midline & Gymnastics

E2M – 10 Sets

  • 10 GHD Sit-ups
  • 3 Strict Pull-ups

I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.

Conditioning

3 Rounds

  • 30 Zeus DU
  • 10 Burpees

The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.

Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.

DT Struggles

Legs felt tired last night after the running workout. Felt pretty good this morning though.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (140#)
  • 3 Sets
    • 5 Ring Rows
    • 5 Clean Thrusters (45#)
    • 30 Double Unders

Conditioning

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦

Accessory

4 Sets

  • 8 Pendlay Rows (115#)
  • 8 Good Mornings (115#)

Midline

6 Rounds

  • 20s Hollow Rocks
  • 20s Rest
  • 20s L-hang (knees up)
  • 20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.

Deads & Dubs

Yep, my shins are still a little sore today. My shoulders are wrecked from about 200 burpees in the last two days, so didn’t feel up for doing “Helen” at Intuition. Worked out in the garage at lunch time.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 250m Ski Erg
  • 10 Deadlifts (45#)
  • 20 DU
  • 5 Deadlifts (135#)
  • 20 DU
  • 5 Deadlifts (225#)
  • 20 DU

Conditioning

Felt like doing some double unders, so found this from the BTWB Fitness Level workouts in the Heavy category.

3 Rounds

  • 10 Deadlifts (275#)
  • 50 Double Unders

Goal was unbroken deadlifts and there really wasn’t any though of stopping. Those went smooth. Missed at 44 dubs in the first round, unbroken 2nd round, and then heart rate was getting up there, which let to 2 misses in the final round. Finished in 3:31, which was good for a ranking of 95 on BTWB. Definitely one that falls in with my strengths.

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Deads and dubs. #UnleadedGains #GarageSesh

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Accessory

E3M – 6 Sets

  • 6/6 Landmine Rows (75#)
  • 10 Weighted GHDs (20#)

Conditioning Part 2

  • 500m Ski Erg

Wanted something quick and this fit. Hadn’t really ever done it other than during some intervals for a 1:45. I quickly fell into a 1:34-1:36 / 500m pace and held there. Tried to go faster in the final 200m but couldn’t seem to get that pace to drop. Finished in 1:35.3, which ranked as a 91 on BTWB.

I tend to procrastinate a lot when I workout solo in the garage. I don’t know how people do it all the time. I wouldn’t get anything accomplished if I didn’t go to the gym with other people.

From Your Knees

Felt a little tight when I woke up this morning. Went to the 9am class and I’m off work for the day to attend a wedding near Detroit.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hypers (210#)
  • 3 Sets
    • Banded shoulder stretch
    • 15s OHS Hold (45#)
    • 5 Burpees
  • 2 Kneeling Jumps (4″)
  • 6 RDLs (45#)
  • 2 Kneeling Jumps (8″)
  • 6 RDLs (155#)

Went closer with my grip on each OHS hold.

XWOD

E2M

  • 6-6-6-6-6-6 RDL (225#)
  • 2-1-2-1-2-1 Kneeling Box Jump (2 x 12″ & 1 x 13.75″)

Been far too long since we did some of this stuff. Was nervous with the jumps but made them all. Double overhand grip is a lot tougher with that extra 40# on the bar. Tried one set with a hook grip, which sucked.

Conditioning

E5M – 5 Rounds

  • 200m Run
  • 10 OHS (95#)
  • 20 GHD Sit-ups

Fast runs since there was plenty of time to recover. Was taking about 45 seconds each time to get into the gym and run across to where my bar was. Snatched into the first rep each round. First few rounds were done in about 2:15, but was closer to 2:40 in the final round because the GHDs got slow. I came up with this last night and it worked pretty well. Nice to do some faster runs.

Accessory

3 Sets

  • 12/12 Kroc Rows (53#)

Not enough time in class, but Ashley was staying after to do these, so I did too. Otherwise I probably would have skipped out on them even though I really need them.

Go Unbroken

Yesterday walked the golf course and the app said I was close to 7 miles. I guess I spent more time than usual walking back and forth trying to find my ball. First time of the year where we really got to feel the heat of the back 9 at Sawmill when you get out there in the trees with no breeze. Drank a lot more water than I have been and wore my Oakley’s instead of cheap sunglasses. Seemed to help prevent getting one of those sun headaches I often have trouble with. Also did a 45 minute ROMWOD at night. My legs were feeling a little tired all day after the Sunday workout and run.

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Pre-workout

I was coaching this morning so got in early for my warm-up and snatches before class started.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hyper (210#)

Weightlifting

E2M – Squat Snatches

  • 4×45#
  • 4×75
  • 4×95
  • 2×115
  • 2×135
  • 2×155
  • 6 sets of 2×175

I wanted to get in 10 total sets, so planned on 4 sets with 175#. Set the clock for 12 rounds just in case it was feeling good. It was, so I kept going. Of course then I rush the 2nd rep in the 5th set and don’t get it pulled into the slot. Stepped right back up and hit it though. That was the only miss. When I exaggerate those knuckles down it really helps me keep it close and feels so much more solid. I did power snatch the final rep, but then stood up and did an OHS with it. Feeling a lot more solid snatching lately.

With Class Warm-up

3 Sets

  • 20 Push-ups
  • 10 Band Pull Aparts (green)

Gymnastics

  • Max Set – Pull-ups
  • 2:00 Rest
  • 3 sets
    • 50% of Max
    • 2:00 Rest

Regular kip again and wore the leather grips. I’m going to look for some new type of grips at Regionals this weekend. I knocked out 30 reps much easier than the 26 a couple weeks ago. That was good, so dropped off the bar; I’ll take the 4 rep PR. Did the 3 drop sets at 15 reps without any trouble. Really happy with how fast pull-ups came back. I think spending some time on ring rows when I was scaling helped out, not to mention more of the Pendlay and landmine rows lately. Wish I could butterfly though. 😦

Conditioning

4 Rounds

  • 200m Run
  • 10 Power Snatch (95#)

Holy shit did I underestimate this one. Went out running fast thinking it would be a quick one. Goal was unbroken on the snatches every round and that jacked my heart rate sky high, making it difficult to push the runs. Really wanted to put the bar down in the last 2 sets but held on. Finished in 7:20 and I guess I ripped open a finger in the process. Dammit!

Cooled down and did Crossover Symmetry Plyo.

Out in the garage for a quick afternoon session to catch up on Monday’s strength work.

Warm-up

  • 3 Rounds
    • 1:00 Air Dyne
    • 30s Bottom Squat Hold
  • 10 Back Squat (45#)
  • 8/8 Landmine Rows (45#)
  • 10 Back Squat (135#)
  • 8/8 Landmine Rows (55#)

Strength

E3M – 6 Sets

  • 12 Back Squats (185#)
  • 8/8 Landmine Rows (65#)

It’s hot in the garage now that summer has finally arrived. This combo wasn’t easy today but not as hard as I was expecting.

Murph Work

7 Sets

  • 20s Push-ups
  • 30s Rest

Went 20-20-17-17-13-12-12 for 111 total with all reps being chest-to-deck. Might as well do the extra work now so it seems easy during Murph on Monday. Already had done 3×20 this morning too.

Need to ROMWOD tonight after all of that work.

Be a “Nancy”

Pancakes for PRs!

Worked last week so went with the pancakes again for breakfast topped with almond butter and maple syrup. These Kodiak Cakes Power Cakes are the bomb!

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Wall Squats

Conditioning

“Nancy”
5 Rounds

  • 400m Run
  • 15 OHS (95#)

Exactly 2 years ago, to the day, I did 16:58. At the time I hadn’t done any overhead squats in months when I was coming back from a shoulder impingement. I lost the bar on the 12th rep in the final set too.

Tried to start out fast on the run to buy some time and still push the other runs too. They did slow down though and then I picked it up in the final 200 meters. Didn’t want to have any drops with the bar that was for sure. I went right into a squat snatch on the first rep of every set. OHS felt really good, which I think has a lot to do with all of the shoulder and upper back work I’m doing. If I could improve my cycle time on the squats that’s where I could make up some more time. Wish I had worn my Garmin to be able to know round splits. Final time was 13:35, a PR by 3:23!! Run, run, run, run, run! Another monster running WOD PR.

Strength

E2M – 5 Sets

  • 6 Pendlay Rows (145#, normal grip)
  • 6 Good Mornings (145#)

Gymnastics

  • 4 Tabata Rounds
    • 20s L-hang
    • 10s Rest
  • 1:00 Rest
  • 4 Tabata Rounds
    • 20s HS Hold (facing)
    • 10s Rest

Was on the rings for a L-sit in the first round but it was hurting my shoulder so switched to L-hangs. All done with bent knees up. Cart-wheeled up to the handstand holds since I did them facing the wall. Not much rest other than to quickly shake out the arms, but it kept me feeling fresh.  I felt really solid in the hollow with just my toes on the wall an my nose right up close.

Murph Training Bonus

8 Round Tabata

  • 20s Bottom to Bottom Air Squats
  • 10s Rest

I did 11 reps for the first 6 rounds and took the extra rest, which wasn’t much extra by the 6th time through. Then went faster with 13 and 14 reps in the final 2 rounds. 93 total for a 6 rep PR. I don’t know of anything else that gives this kind of burn in the legs. This little 4 minute grind is starting to grow on me.

Finished with Crossover Symmetry Iron Scap since I had skipped it a couple of times this week already.

Run

With golf tomorrow and feeling good, I ran in the evening with a single goal of going at least 30 minutes and keeping it close to a 10 minute per mile pace. When I finished up, it was 3.26 miles in 32:37, which Runkeper says is exactly a 10:00/mile pace! I never got much slower than that overall either, so maybe I’m starting to get the hang of run pacing for once in my life. Doubt it though.

Will ROMWOD yet tonight.

Unhook the Piano

Not much sleep since I was up playing around with a little home network server project.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hypers (210#)
  • 3 Sets
    • 10 Thrusters (45#)
    • 10 PVC pass-thrus
    • 20 Mountain Climbers

Strength

E3M – 6 Sets

  • 11 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (95#)

Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.

Conditioning

Every 30 second Death By 2 MB Cleans (20#)

  • 1st 30 seconds – 2 reps and rest with what it left
  • 2nd – 4 reps
  • 3rd – 6
  • … adding 2 reps each 30 seconds until failing to hit the assigned number of reps

Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.

1 Mile Run

Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.

Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.

More Running

Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.