Chest to Bar Pull-up – Page 3 – Nick Momrik's Fitness Logs

Strict EMOM

I’m still sore from Barbara. Could feel some tightness in my low back this morning that seemed to be from the reverse hypers I did yesterday. Before lunch I got on the rower in the garage.

Engine Builder – Anaerobic

5 Rounds

400m Row
5:00 Rest

To improve on a month ago my goal was a pace of 1:35/500m, which I beat without a problem. My splits were 1:15.9, 1:15.5, 1:15.3, 1:15.2, and 1:15.0. It always feels good to get negative splits and I was able to recover really well in the five minutes, which probably means I should be pushing harder for this type of workout. Supposed to go at 90-95%, but it’s hard to know what that is exactly, so maybe I’m my recovery is just improving. Averaged 1:34.2 and was 14 seconds faster overall than a month ago.

Went to the 4pm class, which was a small one today.

Warm-up

5:00 on a machine
2 Rounds
- 5 Strict Pull-ups
- 10 Hand Release Push-ups
2 Rounds
- 5 Inchworms
- 10 PVC Passes

Gymnastics Strength

10:00 EMOM

5 Strict C2B Pull-ups
5 Strict Ring Dips

Was programmed as 5 muscle-ups (same as last week), but my right shoulder is still bothering me, so I’m not doing those any time soon. Did strict pull-ups last week in this format, so tried chest to bars today. I did 3-2 for the first three rounds of pull-ups, but then did singles for the rest of the way. Dips were all unbroken.

Conditioning

5 Rounds

10 Deadlifts (155#)
20 Wall Ball (20#, 10′)

Knew I wasn’t trying the Rx 225. Thought about 185, but settled on 155 and figured I’d just be faster. Warmed up with 10×45, 5×95, and 5×125. My hamstrings started to feel tight in the 3rd set of deadlifts, but overall I felt good in this one, going unbroken on everything. Finished in 6:23.

Accessory

3 Sets

Dumbbell Curl 21s (25#)
1:00/1:00 Single Leg Stand

Did the T Nation A version again for 21s. I could really feel the stands in my glutes after doing those deadlifts.

19.5 is Dumb

Here are my results for the previous workout…

19.4

Open Men: 29,091 / 153,496 (81.0%)
Masters 35-39 Men: 4,653 / 31,148 (85.1%)

Overall

Open Men: 15,389 / 185,449 (91.7%)
Masters 35-39 Men: 2,134 / 37,500 (94.3%)

Having a high skill like bar muscle-ups helped me in that workout. After last year’s terrible 46.6 percentile in 18.2 with bar-facing burpees I worked on the movement all year. So I’m happy that this year’s workout with the burpee was the 81st percentile. Wish I wasn’t injured because I could have done even better. The lower workout ranking didn’t drop me much in either of the overall standings. One more week, so I was looking for a good performance to finish my best Open.

Warm-up

5:00 Assault Bike (40 cals)
Bottom Squat Hold
10 Air Squats
Dead Hang
Shoulder Passes
Kip Swings
Thrusters
- 5×45#
- 5×75#
5 Pull-ups

CrossFit Games Open Workout 19.5

33-27-21-15-9

Thrusters (95#)
C2B Pull-ups

This is the dumbest workout ever programmed in the Open. The majority of people are going to be working for 20 minutes on two movements, which means A LOT of resting. The huge sets to start off don’t do us any favors.

After looking at some of my previous results, it quickly became clear that my goal should be to finish under the time cap. Small sets right from the start and hopefully with short rests. If I don’t go slow at the beginning, I know my heart rate would be way too high by 5:00 and I’d be standing around way too much is the last 75% of the workout, especially if pull-ups blow up.

The plan for thrusters was 6-6-6-5-5-5, 6-6-5-5-5, 6-5-5-5, 5-5-5, 5-4. For pull-ups three at a time as long as possible.

Speaking of strategy… people give some terrible recommendations in posts and videos during the Open. One guy on reddit shares his post every week and he recommended taking your max set of C2B and doing sets of 50% (or more) of that number! For example he said if you can do less than 7 reps, aim for sets of 4 and less than 14 max should do sets of 8!! I don’t care what kind of athlete you are, that’s a one way road to Blow Up City in the round of 33. I really hope these kind of people are not coaches.

The round of 33 went as planned and took me about 5:10. I was even feeling good about my pull-ups. Then it was a shit show. I kept my thruster sets as planned but stared at the barbell too much the rest of the way. I think I did one chest-to-bar triple to start 27 and singles the rest of the way. Wish I had thought to try a regular kip, but I totally spaced on that. Only got through the round of 15s, for 192 total reps. Not a good effort and not how I wanted to end the Open. 😦

19-5

At least my back felt pretty good, but I have to remember that the only time I’ve picked up a barbell in the last 2.5 weeks was 19.4, so the squats probably took more out of me than they should have. Maybe next year I’ll make it through an Open without an injury. My quads were sore within an hour so I think my body is going to be beat for the next few days.

Engine Builder – Interval

4 Rounds

1k Row
1:00 Rest

Figured I might as well get on the rower while watching Duke and see if I could put in a good effort for the day. My goal was to hold a 1:50/500m pace and I pulled it off. Had to really hold on after the second interval. I got 73 calories each interval and the times were 3:39.8, 3:39.7, 3:39.6, and 3:39.7. Can’t get more consistent than that.

Maybe I should have doe

Sunday Bro Session

Good to be home and get a good night of sleep. I’m already missing the great San Diego food though. I put on almost three pounds, but that may all be water weight from so many carbs. WHOOP was saying that I burned around 4,000 or more calories most days I was out there because of all the extra walking I was doing. My recovery score is low again at 36% after no workouts yesterday, but the travel home from SD.

Strength

Bench Press

10×45#
10×95
3×135
3×175
3×205
3×225
3×240
3×250

My best triple is 255 almost exactly two years ago, so I’m happy to hit this today. If I can’t work on my lower body lifts, at least I’m getting my bench press back and can make another run at 300.

Conditioning

15:00 AMRAP

5 Strict C2B Pull-ups
10 Hand Release Push-ups
15 Hollow Rocks
20 Side Plank Jumps

I did all singles on the chest to bars and was surprised at how great they felt through the entire workout. Push-ups were all unbroken sets and didn’t slow down much. The side plank jumps were the gasser. This was a deceiving workout. I did 8 rounds plus 5 pull-ups.

Accessory

4 Sets

5 Jefferson Curls (45#)
10 Glute Bridges (3s hold)

New movement with the Jeffersons. Damn good stretch down the posterior chain and especially in my hamstrings at the bottom. The Oly coach out in San Diego said I might have weak glutes that result in my back tweaks, so I’ll try adding in more accessory work like this. I guess the rehab stuff I did last year had a good amount of glute work, so I’ll have to go back and look at that too.

Dumbbell Curls – 21s

7-7-7 @ 25#
7-7-7 @ 25#
7-7-7 @ 20#

That lighter third set felt pretty easy now, but the next two sessions will be all with 25s before switching up to one of the alternative 21s workouts.

Engine Builder – Endurance

While watching Michigan vs. Michigan State I thought I’d add an extra cardio session since all I have planned for tomorrow is 24 minutes on the Airdyne.

24:00 Row

The plan was to hold an easy 2:05 / 500m pace and I was spot on the entire way. Finished with 366 cals – 5,760 meters.

2019-03-17-24min-row

EMOM AMRAPs

Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.

Warm-up

5 Rounds

30s Double Dumbbell Curls (12#)
30s Piked Shoulder Taps
30s Single Leg Plank
30s Hollow Hold

Everyone was making fun of me for my light curls!

Conditioning

10:00 EMOM (alt)
- AMRAP: 4 Alt. Lunges + 4 Push-ups
- Row
3:00 Rest
10:00 EMOM (alt)
- AMRAP: 4 Air Squat + 4 DB Push Press (35#)
- Row

I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.

I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂

Mobility

1:00/1:00 Pigeon
2:00 Saddle
1:00/1:00 Dragon
2:00 Seated Fold Forward

This made my back tight!

Gymnastics

7:00 EMOM

2×5 C2B

Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!

View this post on Instagram

A post shared by JOHN WOOLEY (@makewodsgreatagain)

Sore Shoulders

Forgot that I posted about weeks 3-4 of my calorie counting yesterday.

My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.

Strength

Bench Press

10×45#
6×95
6×135
3×165
3×195
3×215
3×225
3×235

Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!

Conditioning

7:00 AMRAP

10 C2B Pull-ups
5 Hang Squat Cleans (115#)
5 Push Jerks (115#)

I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.

Skill

Spent some time working on my balance and handstand walk practice.

More Tabata Gymnastics

My neck has been a little kinked all week after the wall balls on Monday and the HSPU on Tuesday. Legs and ass are still a little sore. Went to the 4pm class.

Warm-up

6:00 AMRAP

6 Good Mornings (45#)
6 Samson Lunges
6 Box Step-ups (16″)
6/6 Walking Single Leg RDL

Strength

Deadlift

6×135#
5×205
4×255
3×295
3×325
3×355
3×385

Slowly getting that deadlift back and haven’t pulled heavy in over a month when I did the single with 405. This was a good max triple for now.

Conditioning

3 Rounds

1,200m Assault Bike
12 Deadlifts (195#)
21 Box Jumps (20″)

It was bodyweight deadlifts, so I was glad to weight in at under 197 this morning so I could round down to the 195. That bike is a dream destroyer. Started out feeling good at 75 RRM but the burn kicked in by the end of the first ride and slowed a bit. Fought just to keep above 60 RPM in the other two rounds. Deadlifts felt so light after the strength work and were no problem unbroken. Having the shorter box programmed was nice because it was a chore for those first couple jumps after the bike and deadlifts. I got faster each round of my jumps and started jumping down part way through the 2nd round. Didn’t rebound, but it seemed faster than stepping down. Ending round one around 3:30, two around 7:00, and finished at 10:22. Enjoyed that one!

Gymnastics

8 Rounds (Tabata)

20s C2B Pull-ups
10s Rest

Did this extra work instead of the hamstring stretching that was programmed. Was wearing grips on my hands and my grip started giving out due to all the deadlifting. My plan was to do 5-3 butterfly as long as I could. Starting feeling nasty in round three. Made it through four rounds of 5-3 and the next set of five. In the set of three I started struggling and didn’t come off the bar, but was kind of resetting each rep to get through the three. It was all singles from there, getting 5-4-5. So I totaled 54 reps. I’ll take that!

I’m going to keep trying to get in pull-ups and toes to bars like this leading in to the Open because we know those movements always show up in high volume.

This week was really leg dominant in the programming. Wonder what next week will bring.

Ripe from the Rope

Glad I did the active recovery yesterday with more gymnastics pulling today. People are messed up from so much grippy stuff. My hamstrings are actually feeling a little sore today. Went to the 4pm class.

Warm-up

2:00 Assault Bike
5 Rounds
- 3/3 Worlds Greatest Stretch
- 7 Hand Release Push-Ups
- 10 Air Squats

Conditioning

18:00 EMOM (alt)

12 cal Assault Bike
20 V-Ups
2 Legless Rope Climbs (13′)

Held 75-78 RPM on the bike without any trouble. Could have reached higher with my legs on the v-ups, but didn’t stop during any set. The rope climbs weren’t programmed legless, but with only two every three minutes I went for it. After the first three rounds, the second rep started to get tough. Made it through them all.

Gymnastics

We had plenty of time left over, so I wanted to get in some pull-ups since I missed 100+ of them yesterday.

5:00 EMOM

10 C2B Pull-ups

Was able to do all unbroken butterfly except two regular kipping chest-to-bars at the end of the last 2 sets. I didn’t come off the bar though. Hands were feeling pretty ripe after the rope climbs and I didn’t want to rip, so 5 sets was enough. I did wear grips for the pull-ups.

It’s All Back

Woke up on Sunday with a headache from the gym’s Christmas party so it turned out to be a rest weekend. Good thing with today’s workout.

Warm-up

4 Sets

20s Bottom of Push-up Hold (2″ off floor)
10s Rest
20s Superman Hold
10s Rest

Strength

Back Squat

10×45#
5×115
5×165
5×205
5×225
5x5x245

The working sets were programmed at 75%, so rounded down when basing off the 335 pound max. Didn’t want to blow up too much with 90 wall balls coming up. Felt better than the 6x4x265 last week and a nice jump over the 5x5x245 from a few weeks ago.

Conditioning

3 Rounds

30 Wall Ball (20#, 10′)
25 American KBS (53#)
20 C2B Pull-ups

The Rx weight was 70 pounds, but not for this guy. Every round I went 3×10 wall balls, 15-10 kettlebell swings, and 4×5 chest-to-bars. First time trying butterfly again for C2B and it felt great, so I used it the whole way. I guess that is the last thing to come back since I just got my muscle-ups back. My rep schemes worked well and I was surprised to keep hitting sets of 5 on the rig. Usually I can’t keep up that large of sets for C2B and especially not with the butterfly kip. Finished in 13:24.

Started getting a headache within minutes and several other people did as well. With those 3 movements your head is continually moving up and down, so maybe that did it. Tough workout!

Chippin’ Away

My legs were extremely fatigued Friday night and until about 10pm yesterday. Felt like I ran 10 miles. Or that’s what I imagine it would feel like. Rested yesterday, but went on a little road trip, which was a tiring day in its own way.

Warm-up

Bottom Squat Hold
Ring Hang & Stretch
10 Deadlifts (45#)
6 Pendlay Rows (95#)

Accessory

4 Rounds

6 Pendlay Rows (135#)
6 Evil Wheels
6/6 Bottoms Up KB Presses (26#)

Might be time to try the presses with 35#.

Conditioning

Warmed up snatches with 5×45, 5×65, and 3×95.

15 Power Snatches (115#)
55 Double Unders
25 C2B Pull-ups
55 Double Unders
35 Hand Release Push-ups
55 Double Unders
45 Wall Ball Sit-ups (30#)
55 Double Unders
35 Hand Release Push-ups
55 Double Unders
25 C2B Pull-ups
55 Double Unders
15 Power Snatches (115#)

Realized it had been a long time since I’d done a chipper, so I came up with this one. My only miss on the rope was 2 reps in after the first round of C2B. Snatches were all quick singles, chest to bar pull-ups were 5×5, push-ups were 7×5, and sit-ups were 3×15. The sit-ups with that heavier medicine ball were the hardest part of the workout. Excited I was able to do all sets of 5 for the C2B, though I maybe could have gone a lot faster in the workout without as much rest between the sets. Finished in 18:57. I really liked that one.

I did a little bit of handstand walk practice, but was tired.

Baby Swings

My shoulders and arms are in rough shape today. I couldn’t fall back to sleep last night, so by 6am I was fed up with it and got out of bed. Turned out to be a 2 coffee day and I’m still dragging ass. Went to the 4pm class.

Warm-up

Bottom Squat Hold
Dead Hang
Mini Ring Swings!!!
2 Rounds
- 1:00 Assault Bike
- 10 Kip Swings
- 10 PVC Good Mornings
- 10 PVC Passes

First time I’ve been able to swing on the rings in months!! Could still feel my right shoulder when I got really deep in the swing so I only did a few. Making progress finally. Looking forward to being able to do ring muscle-ups again.

Weightlifting

5×45#
5×95
3×135
3×165
3×185
3×205
3×225
3×235

I did TnG through 185 and put the belt on for 225 or 235. The bar was feeling really heavy and it didn’t dawn on my until after class that I was feeling so terrible from a lack of sleep last night. The reps with 235 were harder than I can remember in many years and then I went for 245 and “Clarked” the first rep. Wow! For comparison, in June I was able to hit 245 for a triple, shortly after I started lifting again.

Conditioning

15:00 EMOM (alt)

12 cals Assault Bike
10 Power Cleans (115#, unbroken)
4 Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-ups

As soon as I saw this workout I knew I’d scale back from 135# and definitely glad I did with how I am feeling. The gymnastics minute was 5+4+3, but I wasn’t confident I could hold on to that, so I cut back. Possibly could have made it, but this was plenty hard enough. I dropped off the rig between every movement. That bike really blows up your legs. I need to use it more often because it’s a lot different from my Airdyne.

Hopefully I can get a good night of sleep and hit the gym tomorrow because I have a busy Saturday and probably won’t have time for a workout.