Didn’t have a great time trying to sleep last night, but my back isn’t as bad as it’s been some other times. I was still able to roll over in bed relatively well. I did do e-stim and ice both last night and this morning. Made it to the gym at 10am.


7 Rounds (Strict “Cindy”)

  • 5 Strict *Chin-ups/Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I switched every round, which came out to 4 rounds of chin-ups and 3 rounds of pull-ups.


Yesterday I skipped out on what was supposed to be an EMOM up to 40 total muscle-ups, so wanted to get in some volume today. Decided to try bar muscle-ups, which I haven’t done in a long time.

  • E30S – 5 Rounds
    • 2 Bar Muscle-ups
  • E30S – 20 Rounds
    • 1 Bar Muscle-up

I had on my grips, but they turned out to be too grippy with as much chalk as I had on them. I still struggle stringing these together because I overgrip the bar on the swing down and do this weird thing with my knees up. After 5 sets I took off the grips and switched to singles. No problems getting up there, I just need to work on stringing them together and improving my kip cycle. As a comparison, two years ago I did 21 doubles going 45 seconds without failure. I had been working on the movement more back then though.


6 Sets

  • 400m Run Row
  • 1:1 Work/Rest

I fucked up looking at my average pace instead of time, so ended up taking an extra 20 seconds of rest each round. Whoops! My times were 1:21.4, 1:21.4, 1:21.3, 1:21.3, 1:21, and 1:18.8 with 500m/pace averages all under 1:42.


  • Assault Bike cals Weighted Step-ups (20”, 20# DBs)
  • Bar-facing Burpees

This was programmed with a 12 minute time cap and then do max reps 225# deadlift in the remaining time. Yeah…right! Took me 13:24 and pretty sure if we had an Assault Bike it would have taken me even longer. I picked step-ups at a substitute because I wanted something that would fatigue the legs similar to an air bike. It did the trick because the jumps over the bar were a lot tougher and never stopping on the step-ups kept the heart rate up.

Actually felt ok for me compared to what I remember 16.5 feeling like with the thrusters instead of step-ups. Kind of curious what I’d do in that workout now, but I don’t care to find out. Just like I said after doing it as 14.5, I never want to do that workout again. 🙂

That completes 5 weeks of the Hybrid Performance Method program and I’m still loving it. Thinking back on this week I did 86 (40 strict) handstand push-ups, 153 toes-to-bars, 60 (30 ring & 30 bar) muscle-ups, 174 bar-facing burpees, 140 push-ups, and 35 strict pull/chin-ups. My gymnastics should be better for the Open than they’ve ever been.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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