Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

Handstand Push-ups & Burpees Combo

Warm-up

  • 2:00 Wrist Mobility
  • 2x45s Wall-facing Handstand Holds
  • Pendlay Rows
    • 10×45
    • 10×65

Back

3 Sets

  • 8 Pendlay Rows (95#)
  • 12 Straight Arm Lat Pulldowns (60#)

3 Sets

  • 8/8 Kroc Rows (53#)
  • 8 Lat Pulldowns (115#, double handle)

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Burpees
  • 1:00 Rest

I went 17-16, 12-15, 12-17. Never did more than five handstand push-ups in a row. These two movements are such a nasty combo.

Midline

4 Sets

  • 20s OH Crunches (legs up, 50#)
  • 10s Rest
  • 20s Bicycles (slow)
  • 10s Rest
  • 20s Plank DB Pull Through (60#)
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I got 14 crunches, 18 bicycles, and 12 pull throughs each round. It was a fight, but I held the hollow hold the entire 20 seconds each time.

Sit Down

Another busy day working on the kitchen, with a few hiccups along the way.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

4 Sets

  • 400/500m BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

Decided to use the seat on the bike today and it was still really tough! I got faster on the machines each time through.

Changing Time

Warm-up

  • 20 PVC Passes
  • Wrist warm-up
  • 3x30s Wall-facing Handstand Holds
  • 10 alt DB Hang Snatch (15#)
  • 10 alt DB Hang Snatch (30#)

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Took me 5:50.

Conditioning

30:00 AMRAP (Partner)

  • 10 alt DB Hang Snatch (40#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Burpee
  • 10 Single Arm OH DB Walking Lunge (40#)
  • 12/8 cal Row
  • 40 Jump Rope (singles)

Haven’t done a walking lunge like that in ages. B went first and we alternated back and forth with each thing. I got through 5+5.

Push Sesh++

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (25#)

Chest & Back

3 Sets

  • 12 DB Bench Press (50#)
  • 10 DB Bench Press
  • 8 DB Bench Press

3 Sets

  • 12 Seated Cable Row (104#)
  • 10 Seated Cable Row
  • 8 Seated Cable Row

3 Sets

  • 15 Push-ups
  • 12 Push-ups
  • 9 Push-ups

3 Sets

  • 4 Strict Pull-ups
  • 3 Strict Pull-ups
  • 3 Strict Pull-ups

We switched things up a bit from last time doing this. B did lat pulldowns instead of pull-ups since the car was in the way.

Conditioning

6 Sets

  • 1:30 BikeErg
  • 1:40 Rest

775-779-780-782-788-792m

Getting it in

Warm-up

  • 80′ Monster Walk
  • 80′ Lateral Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

4 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

I ran and biked slower than usual. Another busy day working on house projects and I haven’t slept very well the last two nights.

Midline

  • 20 alt Single Leg Lifts (25# DB Overhead)
  • 20 Seated Leg Lifts over DB
  • 20 Overhead DB Sit-ups (25#)
  • 20 Plank Hip Dips

Those sit-ups were a killer.

A Chipper Pyramid

I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Twists
  • 10 Toe Touches
  • 10 Air Squats
  • 2:00 Wrist Mobility
  • 3 Bear Hug Sandbag Squats (100#)

Gymnastics

2 Sets

  • 30s Wall-facing Handstand Hold

Conditioning

  • 40 cal BikeErg
  • 35 Sit-ups
  • 30 Double DB Box Step-ups (24″, 35#)
  • 25 Push-ups
  • 20 Double DB Hang Power Cleans (35#)
  • 15 Bear Hug Sandbag Squats (100#)
  • 20 Double DB Hang Power Cleans
  • 25 Push-ups
  • 30 Double DB Box Step-ups
  • 35 Sit-ups
  • 40 cals Row

I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.

10 Years!

I’ve now been doing CrossFit style training for 10 years. WOW!

Conditioning

2.06 mile Run (20:43)

Biceps

3 Sets

  • 12 Barbell Curl (45#)

3 Sets

  • 10 Incline Dumbbell Curl (20#)

3 Sets

  • 20 alt Cross-Body Hammer Curls (25#)

Back

3 Sets

  • 15 Lat Pulldowns (104#)

3 Sets

  • 20 Straight Arm Pulldown (49#)

3 Sets

  • 15 Dumbbell Shrugs (60#)

Midline

EMOM – 5 Sets

  • 15 Hollow Rocks
  • 10 V-ups

Mayhem Partner Pump

2 Sets

  • 12 DB Bench Press (50#)
  • 10 DB Bench Press
  • 8 DB Bench Press

2 Sets

  • 12 Seated Cable Row (104#)
  • 10 Seated Cable Row
  • 8 Seated Cable Row

2 Sets

  • 20 Push-ups
  • 15 Push-ups
  • 10 Push-ups

2 Sets

  • 6 Strict Pull-ups
  • 5 Strict Pull-ups
  • 4 Strict Pull-ups

We got this one from CrossFit Mayhem, but decided to only do 2 sets of each, which is still a lot of reps. Scaled the pull-ups back from 12-10-8 too, which would have been impossible. I was fine with the first two movements. Then in the second time through push-ups I think I went 12-8, 8-7, and a very slow 10. For the pull-ups I was resetting with my feet on the ground and then I dropped and did singles the second time through. Quick pump session that we’ll definitely try again.