Bicycle Crunch – Page 2 – Nick Momrik's Fitness Logs

Double Bump

Out in the garage around 4:30. Warmed up with Crossover Symmetry Activation.

Split Jerk

5×45#
5×95
3×135
2×165
2×185
1×205
EMOM
- 5x1x225
- 5x1x240
- 5x1x255
Heavy Single
- 1×270
- 1×280

With the new PR, lucky me gets even bigger increases this week on top of the percentage bump. Was getting under it pretty well. Felt satisfied with 280 for the day and it’s what I wrote down as a plan so didn’t try anything more.

Push Press

5x5x190#

Realized I’ve been using my push jerk for these percentages, which is 10# higher than my push press. It’s been working so I guess I’ll keep it going. Did round down, whereas last week I stuck with the 191.25. Five sets get heavy!

Back Squat Jump

3x3x95#

Stiff legs in the first set!!

Midline & Gymnastics Accessory

5 Sets

15 Weighted GHD Sit-ups (parallel, 25# plate)
4 Strict C2B Pull-ups

Keeping my back safe with the sit-ups to parallel. After the first set I went os wide as I could grip on my rig for the last 4 sets.

Conditioning

5 Rounds

15 Push-ups
30 Bicycle Crunches

Decided to do this combo for time to make the push-ups harder. All sets of 5, though they got slow between each rep. Finished in 4:13.

Will get in a 22 minute ROMWOD tonight, which will be pretty consistent for the last 10 weeks. I can probably count on my hand the number of days I missed where I didn’t do a make-up double on the next day. (haha, and then I skipped today due to the debate.)

Keep Moving, But Slow

My ass is surprising a little sore from yesterday. Got to the gym early again so I could knock out some strength work in case there was a big class. Did Crossover Symmetry Activation first thing when I got there.

Strength & Midline

E3M – 7 Sets

10 DB Bench Press (40# DBs)
10 Weighted GHD Sit-ups (20# MB)

Started out as plan to do 5 sets, then figured I’d do 6 so set the clock for that, but added a final set when the timer ran out.

Class Warm-up

400m Run
3 Sets
- 5/5 Bar Taps (tight/dynamic)
- 15 V-ups

V-ups were harder than they normally would be, due to 70 reps on the GHD.

Conditioning

30:00 EMOM (alt) – Aerobic Circuit

40s Row
40s OH Hold (45# bar)
40s Lateral Box Step Overs (14″)
40s Bicycle Crunches
2/2 Turkish Get-ups (35# KB)

I think the aerobic days might be turning into my favorite (at least for now). Always surprising how much of a sweat we work up moving slow. Finished up with Crossover Symmetry Plyo and the purple band snapped at the end! 😦 Will hit some ROMWOD tonight.

Much Improved

My hip started feeling a better last night. I could barely get out of the car during the day. Waking up it was like night and day from yesterday morning. I could actually shower properly and get dressed without having to lift up my left leg with my arms to put on pants and socks. Still don’t quite have full range of motion back but it’s a big improvement over yesterday. Looks like it probably wasn’t an impingement, which is great news!

I went in early to do some extra warm-up work and get in the programmed warm-up so I could help out everyone when they did it since there were some things we haven’t done before.

Warm-up

Crossover Symmetry Activation
2 Sets
- Tricep Openers (10# DBs)
- Hip Impingement Corrective Exercises
  - 10/10 Sidelying clam (small red band)
  - 10/10 Sidelying hip abduction
  - 10/10 Donkey kick
  - 10 Bridge
3 Sets
- 5/5 Bar Taps (tight, dynamic)
- 5 ATYs (5# plates)
- 5 Wall Squats

Those The Hip Impingement Solution – Juggernaut seem to be helping more than anything else.

Gymnastics

4 Rounds

5 T2B
5 T2B
5 T2B
1:00 Rest

It’s a quick drop from the bar, take a few seconds and get back on. I should have tried sets of 6, but I haven’t been on a bar in 2 weeks.

Accessory

5 Sets

8 Ring Rows (feet elevated)
20s Hold Bottom of Push-up
12 Bicycle Crunches (w/ 2s pause)

Left shoulder felt good on the ring rows. I think the rest and hitting more Crossover Symmetry is paying off.

Conditioning

20:00 Aerobic Circuit

20s Bar Hang (engage scaps after 10s)
12 Walking Lunges (gather feet)
2/2 Turkish Get-ups (35#)
8 Pause Air Squats (2s bottom)

Maybe a little on the easy side, but that’s fine for this type of work. Good for recovery and worked a lot of mobility and stability areas where we see issues in CrossFit.

Finished up with Crossover Symmetry Recovery.

Snappy Snatchy

Made it in for the 5:30 class.

Warm-up

Crossover Symmetry Activation
PVC Pass-thrus
20 PVC Presses
Zombie Kicks
30 Jumping Jacks

Strength – Shoulder Press

6×45#
4×95
2×115
2×135
2×155
2×165
1×175 (matches PR, failed 2nd rep)
2×172.5 (PR)

I need to just always put on the belt when getting up there. I overextended too much trying to hit that second rep with 175. Put the belt on, dropped down and was able to grind out the PR double. I really wanted that 175 double after hitting 3×170 not too long ago!

Conditioning

8 Rounds

6 Push Presses (95#)
8 Burpees
10 GHD Sit-ups

Longer than expected, but the burpees and GHD sit-ups slow down significantly. Finished in 11:01.

Midline

6 Rounds

20s Bicycle Crunch
10s Rest
20s Plank
10s Rest

Can’t remember the last time I did those crunches. I did the planks on my hands and really tried to lean out forward to get some extra wrist work.

Weightlifting

Asked Alex if he wanted to work up to a quick snatch before he had to coach the next class. Got after it! All into the full squat.

2x3x45#
3×95
3×115
3×135
2×155
1×175
1×185
1×195
1×205
Missed 215 twice

Felt great and really snappy. Was really trying to be aggressive with the lockout because that’s where I seem to fail when it gets heavy. On the misses it definitely didn’t have the same feel. My back was feeling it a little bit from that shoulder press too and I can get loose at it gets really heavy. Any day I hit 200 or more is a good day though. Today it just happened to be enough to match my bodyweight. I was going to drop to 185 just to end on a make but I felt a little tweak in my back as I was twisting to put a couple plates away. Called it quits instead of risking it.