Double Under – Page 3 – Nick Momrik's Fitness Logs

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

3:00 SkiErg (678m)
3 Sets
- 12 DB Combo Shoulder Raises (front + lateral, 8#)
- 4 Wide Push-ups
- 4 Push-ups
- 4 Diamond Push-ups
- 10 PVC Passes
4/4 Landmine Bench Press (45#)
5 Russian KBS (53#)

Chest & Triceps

4 Sets

10/10 Landmine Bench Press (65-70-75-80#)
10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

10 Incline Bench Press (45-95-105-115-120#)
10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

12 Incline Flys (25# DBs)
12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

MAX Wide Push-ups
1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

30 Double Unders
15 Air Squats
10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)

Handstands

Wrist Warm-up
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

30 Double Under
10 Devil Press (30/20# DBs)
1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

20 alt DB Curls (35#)
10 EZ Bar Skull Crushers (71#)
8-12 Inverted Bar Rows (supinated)

Keep Grinding

We’re giving handstand work a break for another day, hoping to let the shoulders recover. In the garage at 4pm.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Double Unders

Conditioning

E5M – 8 Sets

24 cal Row
18 Burpees
50 DU

This is the next level of some similar workouts that came from Ben Smith’s programming. My goal was to pull 1,600 cal/hr on the rower because I’d done 1,500 in that similar workout I linked to. I wore my knee sleeves because that many burpees will give me a nasty knee bruise.

When I dropped down for the first burpees, the front of my shoulders were screaming a little bit. Not sure how much of a rest this ended up being for them. I hit my goal on the rower and bet that my times were all within a second. Burpees got slower in some rounds toward the end and overall my double unders were pretty good. Shit got real in round three and then it was just holding on and telling myself I could keep the pace. My burpees must have gotten slower in rounds 6-7. Pretty consistent though for so much high intensity work. Here are my round times and number of double under misses.

Accessory

6 Sets

20 alt Incline DB Curls (25# DBs)
10 Low Pulley Knee-ins (27#)
8/8 Partner Banded Rotations & Holds (blue)

Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

Wrist Warm-up
20 Shoulder I-Y (red band)
3 Rounds
- 30s Handstand 90° Hover
- 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

8/8 Static DB Curls (30-35-35#)
8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

10 Hammer Curl + Shoulder Press (40#)
10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

Barbell 21s (45#)
55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

10 cal Row
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
10 cal SkiErg
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.

Don’t Forget

I got about 9 hours of sleep last night! Workout at 4pm.

Warm-up

5:00 SkiErg (1,077m)

Handstand Balance Breakthrough
Forgot to do any wrist warm-up. Whoops!

20 Banded Arm Circles
3 Sets
- 6 alt Handstand Tuck Balance
1:00 Wall-facing Handstand Hold

The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.

Arms

5 Sets

5 Weighted Ring Dips (25-30-35-40-45#)

3 Sets

12 EZ Bar Preacher Curls (56-66-66#)
12 French Press (60# DB)

3 Sets

12 Tricep Pulldowns (underhand, 71#)
8/8 Static Hammer Curls (30# DBs)

6:00 EMOM (alt)

30s Tricep extensions on Ski Erg
30s Bicep Curls on Rower

Conditioning

2 Rounds

200m Run
25 T2B
30 Burpees
35 Sit-ups
40 Double Unders
45 Hollow Scissor Kicks

I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.

Shift It

Sore from yesterday already. Chilly this morning, but got started at 9:30.

Conditioning

5 Rounds

140 Double Unders
700m Run

When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.

Handstand Balance Breakthrough

20 Kip Swings
40 Wall-facing Handstand Sponge Shift
1:00 Handstand Shape 45 Degree Hollow

I did 10-10 for the swings and 4-8-8-8-6-6 for the shifts. Those are hard and balancing on my right arm is much worse than on my left.

Back & Chest

3 Sets

10 Incline DB Bench Press (60# DBs)
10 Incline DB Row (45# DBs)

Nice to have the heavier dumbbells. It was hard with the 60s.

3 Sets

10 Bench Press (175#)
10 Pendlay Row (Supinated, 135#)

Wouldn’t have made it much heavier for bench than the 175. Haven’t done the supinated rows in a long time. Brandi and I swapped who programs legs and chest/back to switch things up.

3 Sets

10 Incline DB Fly (40#)
10 Seated Cable Row (handles, 120-120-126#)

These cable rows keep feeling better, which I think is a good sign for my muscle-ups.

3 Sets

10/10 Standing Cable Crossover (facing sideways, 27#)
MAX Inverted Bar Rows (16-14-12)

A Track Sunday

My back felt much better through the night and this morning. Went the the track at 10am. Ideal weather this morning for it.

Warm-up

400m Walk
400m Run

Speed / Explosive

E2M – 10 Sets

5 Broad Jumps
10 Squat Jumps
100m Sprint

Was taking me about 35-37 seconds.

Conditioning

5 Rounds

50 Double Unders
400m Run
30 Push-ups

I missed once on the rope after 47 reps in round four. Went out too fast on the first run, but settled in after that. I did 8-8-7-7 push-ups each round and maybe could have done 3×10. Finished in 16:57.

Midline

3 Sets

30 Bicycles
30 Flutter Kicks
15 Leg Raises
15/15 Side Plank Bounces

All while wearing five pound ankle weights. I went unbroken everywhere, which was really tough on the flutter kicks.

Stacked Shrugs

Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.

Arms & Shoulders

3 Sets

Bicep Curl 21s (30# DBs)

5 Set Drop Set

8 DB Curls (35# DBs)
4 Drop Sets

I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!

3 Sets

12 Incline Hammer Curls (25-30-30# DBs)

These were done with our chest on the inclined bench. Is that incline or decline?

3 Sets

12 Dumbbell Skull Crushers (30# DBs)

3 Sets

12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)

3 Sets

12 Bent Arm Lateral Raises (25# DBs)
12 DB Shrugs (50-75-75# DBs)

Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.

Conditioning

5 Rounds

35 Double Unders
200m Run

Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.

Gymnastics

6:00 EMOM

Strict HSPU

I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.

Leg Burn

I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.

Warm-up

5:00 SkiErg (1,087m)
160′ Lateral Monster Walks
160′ Monster Walks
3 Power Snatches (45#)
6 Front Squats (45#)
9 Deadlifts (45#)
3 Power Snatches (95#)
6 Front Squats (95#)
3 Power Snatches (115#)

Conditioning

3 Rounds
- 3 Power Snatches (145#)
- 6 Burpee Box Jumps (30″)
4 Rounds
- 6 Front Squats (145#)
- 12 T2B
5 Rounds
- 9 Deadlifts (145#)
- 27 DU

This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.

Strength

5 Sets

10/10 Single Leg RDL w/ foot on wall (70# KB)
10/10 Landmine Curtsy Lunges (pulses, 3@105, 1@115, 1@125#)

Those are both really solid movements for hitting the affected muscles.

3 Sets

10/10/10 Weighted Calf Raises (3 position out-neutral-in, 35# DBs)
10/10 Single Leg Lateral Step-ups (24”, 45# DB on shoulder)

These were effective as well!