Perfect Splits

Didn’t get up until after 9 yesterday and 10 today, so you could say the Utah trip exhausted me (mostly mentally). I went to see Endgame last night and then stayed up until almost 2. Tonight I need to get back on an Eastern time zone schedule.

Was out in the garage by 1pm without having eaten anything yet.

Engine Builder – Speed

3 Rounds

  • 6:00 Airdyne
  • 2:00 Rest

Wanted to hold 80-82 RPM and was able to. I got an idea today… whenever I fix my Pi-AD2 I should add a display of the average RPM over an interval. My calories were 207-207-209 and the distance was 2.43 miles each interval.

I’d have to modify a movement in every part of today’s gym programming, so I stayed home to catch up on Engine Builder. Can’t wait for some improvement with my back so I can lift again.

Engine Builder – Interval

6 Rounds

  • 1,000m Row
  • 1:30 Rest

My goal was a 1:49/500m pace and I was able to average 1:48.6 every time for exact splits of 3:37.3 on all six.

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Even my stroke rates were exact!

Back From Utah

Yesterday was a long travel day. My back didn’t seem to improve over the week away. I don’t think sitting on flights and working from couches, kitchen chairs, and patio chairs helped though. Mowed most of the lawn today but didn’t feel like doing an Engine Builder workout. Went to the 4pm class though.

Warm-up

  • 400m Run
  • Line Drills
    • Ankle Rolls
    • Walking Lunges
    • Hug Knee to Chest
    • Quad Stretch
    • Lunge & twist
    • Side Lunge
    • High Knees
    • Butt Kicks

Conditioning

10 Rounds

  • 10 cal Assault Bike
  • 10 cal Row
  • 10 DB Floor Press (50# DBs)
  • 10 Wall Balls (20#, 10′)

This was a good one to come back to, even though the notes said not to go hard. I held a pretty good pace though and smoked everyone. Took me 26:22 with a few short waits on for our one AB to open up and then for Weston to get done with the dumbbells we were sharing.

Accessory

5 Sets

  • 20 Russian Twists (53#)

Last Day in Utah

Another 7am drop-in at CrossFit St. George.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

My goal was < 1:34/500m and I ended up 3.2 seconds faster overall. Last time 1:15.0 was my fastest and these are my times: 1:15.1, 1:14.7, 1:14.8, 1:14.6, 1:14.5.

Conditioning

  • 15-10-5 Strict Handstand Push-ups
  • 15-10-5 Toes to Bars
  • 45-30-15 Air Squats

Came up with this one last night. Thought I might be able to keep all sets of five, but wasn’t able to using the AbMat and 25# plates compared to my big mat at home. I think I did 3×5, 5-3-2, 2-2-1 on the HSPU. All sets of fives on the T2B. Squats were slower than I’d like, but had to recover a bit before going back to the HSPU. Finished in 7:20.

Midline

3 Sets

  • 60 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 1:00 Rest

This took me 7:34.

50 Minutes of Rowing

Went for about a 2 mile hike on Saturday, but wasn’t strenuous. Yesterday we did some hiking and touring around Zion National Park, which was amazingly beautiful. Went to the open gym at 7am again at CrossFit St. George.

Accessory

3 Sets\

  • 21s (30-30-25#)

Didn’t have much time for anything extra today since the rowing was going to take almost 50 minutes!

Engine Builder – Max Aerobic Power

18 Rounds

  • 1:45 Row
  • 1:00 Rest

Goal was 1:50/500m and got it, averaging 1:49.6 I think. Almost perfect consistency on my distances again, with the second one being the only one different. My meters were:

479-478-479-479-479-479-
479-479-479-479-479-479-
479-479-479-479-479-479m

Was over a total of 8,600 meters.

CrossFit St. George

Ended up not getting up for the gym yesterday morning as planned because I hadn’t slept very well. But it was so bright in my room that I should have gotten up and went because I didn’t sleep any extra. Got up this morning and dropped in for open gym at CrossFit St. George.

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BTW, this protein shake may have been the best one I’ve ever bought from a store.

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Warmed up with a three minute row for 750 meters. My pace for the intervals was around 1:26-1:27/500m and I ended up getting 13 total meters more than a month ago. My meters were 114-115-116-115-115-115-115-115-116-116m.

Accessory

4 Sets

  • 15 Reverse Hypers (70#)
  • 8 Strict C2B Pull-ups
  • 30 Bear Hug Squats (20#)

Nice they had the RH, so I took advantage of it.

Midline

4 Rounds

  • 30 Hollow Rocks
  • 10/10 Side V-ups

The hollow rocks got hard. Went 30, 15-15, and then 3×10 the last two sets. Finished in 4:58.

Early Airdyne

Up early to get a sweat before traveling all day. Was out in the garage at about 7:40am.

Engine Builder – Endurance

34:00 Airdyne

Only 70-72 RPM today with such an early morning. Got 876 calories and 12.02 miles which are less than I did for the previous 32 minutes. Too early for me!

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A little fitness before getting on planes all day.

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All The Scaling

Can still feel that back tweak there. Was out in the garage before lunch.

Engine Builder – Interval

8 Rounds

  • 1:30 Row
  • 30s Rest

I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.

Went to the gym at 4pm.

Warm-up

2 Rounds

  • 1:00 Bike
  • 10 RDL (45#)
  • 30 Jump Ropes

Accessory

3 Sets

  • Dumbbell Curl – 21s (30-25-25#)
  • 10 GHR (red band)
  • 1:00/1:00 Single Leg Stand (62# KB)

I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.

Conditioning

5 Rounds

  • 50 DU
  • 8 Pull-ups
  • 8 T2B
  • 5 Box Jumps (36″)
  • 50’ Farmer Carry (53# KBs)
  • 1:00 Rest

I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.