BikeErg – Page 20 – Nick Momrik's Fitness Logs

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)

Handstands

8 Sets

3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

500m SkiErg
500m Row
1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

5:00 TrueForm Run (0.85 km)
5:00 SkiErg (1,165m)
5:00 BikeErg (2,615m)
3×5 Handstand Kick-ups

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (49#, rope)

4 Sets

10 Seated Cable Row (104-109-109-109#)
10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

8 Lean Back Lat Pulldowns (93-93-98-98#)
10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (38-49-49-49#)
10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

25 Swimmer Crunches ⁣
25 Crunches⁣
25 Leg Lifts
25 Single Leg Lifts ⁣(big Flutter Kicks)
25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 5×45
- 5×95
- 3×135

Weightlifting

4:00 EMOM
- 3 Power Cleans (155-165-175-185)
3:00 EMOM
- 2 Power Cleans (195-205-215)
4:00 EMOM
- 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

10 Box Jumps (24″)
10 Pull-ups
10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
1:00 Rest

Took me 10:32 to finish.

Accessory

2x30s Dead Hang Partner Push
3 Sets
- 10/10 Wrist Curls (15#)
- Wrist Roller (5#)
- 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

12:00 SkiErg (2,580m)
12:00 TrueForm Run (2,050m)
12:00 Row (2,933m)
12:00 BikeErg (2,962m)

Midline

4 Sets

10/10 KB Side Bends (70#)
10 Strict T2B
8/8 Hip Abducted Evil Wheels
30s Superman Hold
30/30s Side Plank

Took about 20 minutes!

Dual-ing

Out in the garage a little after 11am. Warmer day, so didn’t need the heat.

2 Rounds

11:00 TrueForm Run (1.99 – 1.91 km)
11:00 BikeErg (5,515 – 5,554 m)

Some simple active recovery. I’m really enjoying the TrueForm Trainer.

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

10:00 TrueForm Run (1.72km)
10:00 SkiErg (2,180m)
10:00 BikeErg (5,018m)
10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

5:00 TrueForm Run
2 Sets
- 10 DB Shrugs (40#)
- 10 Kip Swings (wide grip)
- 5 Strict Chin-ups

Back

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Rope Face Pull (49#)

4 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

4 Sets

8 Lean Back Lat Pulldowns (93#)
10 Reverse Seated BTN Lat Pulldowns (93#)
10 Underhand Lat Pulldowns (93#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 External rotation pull down (38-49-49-49#)
10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

20 PVC Sit-ups (feet anchored)
10 Strict Hanging Leg Lifts
20 alt V-ups
1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

Chest and Tris

Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.

Warm-up

3:00 TrueForm Run (570m)
3 Sets
- 10 Cuban Rotations (15#)
- 10 Band Rear Delt Pull Apart (red)
- 10 Air Squats

Chest & Triceps

4 Sets

10 Incline DB Bench Press (50-60-60-60#)
10 Tricep Pulldown (rope, 60#)

4 Sets

10 DB Pull Over (50-50-60-60#)
10 Close Grip Bench Press (115-115-115-125#)

4 Sets

10 DB Fly (35#)
10 EZ Bar Skull Crushers (66#)

3 Sets

MAX Push-ups
1:00 Rest

I did 40-20-20 and it burned!

Conditioning

4 Rounds (IGYG)

18/12 cal BikeErg (standing)
30 Plyo Lunges

Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.

I walked two minutes on the TrueForm to try and flush out my legs a little.

New Block

Start of a new training block today! After taking four weeks away from a big focus on strength/accessory work and putting more time in metcons, we’re flipping back around with 3 strength based days per week. 4pm in the garage.

Warm-up

3:00 BikeErg (1,456m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Sets
- 15 Scap Shrugs (on all 4s)
- 5/5 Calf Raises (on step)
10 alt Back rack reverse lunges 45#

Legs

3 Sets

10/10 alt Back Rack Reverse Lunge (115-115-125#)
20 alt Cossack Squats

3 Sets

10/10 Single Leg Step Downs (15″, 50#)
10/10 Single Leg RDL (70#)

Shoulders

3 Sets

10 Cuban Rotations (PVC-15-15)
10 Trap-3 Raise (5# plates)
10 Band Rear Delt Pull Apart (red)

These came from some things I’m reading about correcting an arched back in a handstand hold. Brandi and I both thought we’d never used some of these muscles before with these variations.

Conditioning

7:00 AMRAP

5 Burpee Pull-ups
10 Hang Power Cleans (75/50#)

Designed to be and felt like an Open style workout. I got through 7+14.

2 Months of Handstands

Decided to fully rest yesterday after not getting much sleep Thursday night watching the election results (or lack of haha). I did get in a 75 minute nap though. Stayed up even later last night. Workout at noon today, to take advantage of the weather.

Warm-up

7:00 BikeErg (3,410m)
Bottom Squat Hold
Wrist Warm-up

Handstands

20 Shoulder I-Y (red band)
4 Sets
- 30s Handstand 90° Hover
- 20s Hollow Hold
2×5 Kick-ups (balance)

That ends phase 2 of our handstand work, which was a solid 8 weeks. Shoulders need some recovery! Will probably transition to just kick-ups because all the other stuff has our shoulders beat.

Accessory

3 Sets

10 French Press (60# DB)
25 Banded Tricep Pulldown (red)

Conditioning

4 Rounds

400m Run
30 Air Squats
20 Push-ups

I did the first run in about 1:45 and think I kept the others under 2:00. Running felt good. My back felt pretty tight throughout the squats. I did three rounds of 10-10 push-ups and then finished all 20 unbroken in round 4; probably should have tried unbroken ever round. Finished in 12:46. Such a nice day out!

More Accessory

3 Sets

10 Wrist Curls (15#)
10 Reverse Wrist Curls (15#)
Wrist Roller (5#)

Simple, Effective, Deceiving

Warm-up

10:00 BikeErg (5,070m)

Handstands

Wrist Warm-up
40 Bottoms Up KB Press (20#)
1:00 Wall-facing HS Hold
1:00 Wall Walk
4×5 Kick-ups (balance)

I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.

Accessory

3 Sets

12 Strict Chin-ups
25 Banded Curls (blue, burnout)

This was a challenge.

Conditioning

3 Rounds

40 Plyo Lunges
20 Burpees

I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.

Midline

4 Sets

10 V-ups
10 Pike-ups
20s Hollow Hold
10 Pike-ups
10 V-ups
1:00 Rest

I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!