Echo Bike – Page 3 – Nick Momrik's Fitness Logs

I’m Not Pat

Didn’t do shit yesterday other than watch the Mayhem Classic. I’m still feeling my back a little bit at points during the night. I may hold off on hitting the barbell all week. Got to the gym early before 10am open gym.

Warm-up

50 cal Echo Bike
50 cal Ski Erg
50 cal Row
50 cal Echo Bike
Reverse Grip Bench Press
- 8×45#
- 8×95
- 8×135

Figured I’d get in some extra aerobic work with a long warm-up.

Accessory

5 Sets

8 Reverse Grip Bench Press (155-160-165-170-175#)
8/8 Hammer Curls (30-30-35-35-40# DBs)

Gymnastics

Worked on handstand walking for 15 minutes. I still have a lot to work on but I was starting to consistently get out to 15 feet or more.

Conditioning

100 Burpee Box Jump Overs (24″)

Pat Vellner did this in 5:37 earlier this week! I did not.

I went out way too hot in the first 10 reps and my heart rate never recovered. I was hoping for sub 10 minutes but when I got through 25 reps around 2:15 I knew it wasn’t in the cards and changed my goal to break 11. I was through 50 some time after 5:00 and was doing 10 reps about every 70 seconds, so I knew I’d have to turn things up a notch. I picked up the pace with 20 reps left, almost biffed it around 8 reps left, and made up a lot of ground on my pace to finish in 10:40. That was a nasty workout!

I started feeling my right calf in the middle of the workout and had to start jumping mostly off my left leg. Was limping almost immediately after the workout. That calf is not happy with me.

Midline & HS Mobility

8 Sets

12s RKC Plank
20s Rest

5 Sets

15s Prone PVC Raise + Hold
40s Rest

An Odd Mix

I felt wrecked on Tuesday night, which I did not expect from that workout. Can’t say that I ever really go 60 minute straight like that though. My shoulders and neck were beat the fuck up. Glad yesterday was a rest day. Went to the gym at 4pm.

Warm-up

31 cal Row
15 PVC Passes

Conditioning

12 Ski Erg Calories
14 Goblet Squats (53#)
12 Echo Bike Calories
20 AbMat Sit-ups
12 Assault Bike Calories
14 Goblet Lunges (53#)
12 Ski Erg Calories
1:00 Plank
12 Echo Bike Calories
10 Hand-to-Hand Kettlebell Swings (53#)
12 Assault Bike Calories
4x10s Star Planks
12 Ski Erg Calories
25 Air Squats
12 Echo Bike Calories
20 Lying Leg Lifts
Rest 5 mins
12 Row Calories
14 Goblet Squats (53#)
12 Row Calories
20 AbMat Sit-ups
12 Row Calories
14 Goblet Lunges (53#)
12 Row Calories
1:00 Plank
12 Row Calories
10 Hand-to-Hand Kettlebell Swings (53#)
12 Row Calories
30/30s Side Planks
12 Row Calories
25 Air Squats
12 Row Calories
20 Lying Leg Lifts

Pretty weird workout with a random assortment of movements, none of which fatigued any muscle group. It was really an E2M workout with a machine being the buy-in each minute, complete the other movement, and then rest. So depending on the movement you got about a minute of rest (KBS) or almost no rest (planks).

Step by Inverted Step

Yesterday I was feeling better with regards to the cold. My back did not feel very good though. Probably did too much too soon this week. Glad it was time for a rest day. My triceps started to feel a little sore last night. Still took cold meds this morning and I was thinking it would be the last of it, but I was hacking up a lung at the gym and sound all stuffed up. Not feeling any improvement in my back or with the strained calves. Went to open gym at 10.

Warm-up

5:00 Echo Bike

Did 52 calories.

Conditioning

6 Rounds

30s Echo Bike
Transition
20s Wall Sit
2:00 Rest

My calories were 17-17-16-15-16-15. As nasty as I expected it to be.

Accessory

5 Sets

20 Shoulder Taps (facing wall, tap across)
5 Strict HSPU (facing wall)
100′ Farmer Carry (53# KBs)
1:30 Rest

We don’t have our big mats at the gym, so I cart-wheeled up for my shoulder taps and then side shuffled over and up on some plates with an AbMat for the handstand push-ups. Might have been the first time I’ve done those facing the wall and it’s a lot different. Good to work on them fatigued after the taps like that. This work ended up being a lot harder than I expected.

Midline

10 Sets

10s RKC Plank
20s Rest

Gymnastics

Worked on handstand walks and I’m making some solid progress already. Got out to 15 and 20 feet. I’m starting to feel things and be able to make changes in the middle of a walk.

The Final Workout

Got the stitches out of my head this morning and then went to the 9am class.

Warm-up

2:00 Echo Bike (22 cals)
3 Rounds
- 10 PVC Passes
- 5 Air Squats
- 10/10 Leg Swings
- World’s Greatest Stretch

Strength

Back Squat

10×45#
6×135
3×185
2×215
2×235
2×255
2×275

I had no interest in the 20 rep Super Squats since I missed the previous two weeks of it and my back has been solid. It’s been more than 2.5 years since I had that much on my back. Thought about going up again, but that last set felt like a struggle, so I’ll take it and be happy with slow progress.

Conditioning

15:00 AMRAP

7 cal Echo/Assault Bike
10 T2B
2 Squat Cleans

** Start at 50% and increase 5% of 1RM every two rounds.

With the machines in the other room there is so much wasted time walking back and forth. I did 5-5 toes to bars every round and did all of my cleans unbroken, which felt great! Weights I used were 135-150-165-180 and I got through eight rounds, the bike, and two T2B. Would have liked to go at 195 next.

I stuck around to row with Molly.

Endurance

5 Rounds

1,000m Row
1:1 Rest

Since I had just done class I didn’t push to set any records on the rower. Just wanted to keep it under 1:50/500m. Mission accomplished and even with negative splits. My times were 3:38, 3:37.9, 3:37.6, 3:37.1, and 3:36.8.

This was my last time working out in this location! The new location is schedule to open up on January 3rd, so will be doing a lot of garage workouts over the next week or so.

Heading up north for a few days and going to take two full rest days!

The End

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

5:00 Echo Bike (50 cals)
30 PVC Passes

Strength

Shoulder Press

10×45#
6×95
3×125
2×145
1×165
1×175
1×185 (PR match)
1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Power Snatches (95/65#)
@ 10:00 – 5-10-15
- Back Squats (135/95#)
- Bar-facing Burpees
@ 20:00 – 15-10-5
- Deadlifts (205/135#)
- Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
- 10 T2B
- 100 DU

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.

Trending Up

Yesterday my calves started to feel sore in the morning, with my lats and upper abs still sore. Everything is still sore today. After nearly an entire week in the yellow, my recovery has been steadily going up.

Went to the gym for the 9am class.

Warm-up

20 cal Echo Bike
Bottom Squat Hold
10 Good Mornings (45#)
5 C&J (45#)
3 C&J (95#)
3 C&J (135#)

Conditioning

Partner Workout

2 Mile Assault Bike
30 C&J (135#)
2000m Row
30 C&J (155#)
2000m Row
30 C&J (185#)

I paired up with Chris who used his own bar and loading. We swapped out on the bike every half a mile and it was programmed to swap every 200 meters on the rower. Instead of running outside in the cold for two miles we did the rower for the third set, which is easier than the bike, but took at almost 50% longer. The scaling between the three modalities didn’t really make sense in this workout because the time domains are extremely different. On the barbell we swapped every five reps for the first two weights and then every three for the final. I was unbroken with 135, 3-1-1 with 155, and 1-1-1 with 185. It felt good and I was able to pick the bar right back up for all of my quick singles. I wore my belt for 155 and 185. We finished in 28:01. This kind of workout is my jam.

Midline

I stayed after class and did some stability work for my back since I’ve been skipping it all week.

2 Sets

10 Curl-ups (3s pause)

2 Sets

10/10 Bird Dogs + 10 second hold

8 Sets (Reverse Tabata)

10s RKC Plank
20s Rest

100 Calorie Warm-up

My lats and upper abs are sore. Went to the 4pm class.

Warm-up

100 cal Echo Bike
4 Rounds
- 10 Jumping Jacks
- 10 PVC Passes
- 10 Air Squats
- 5 HR Push-ups
- Front Rack Stretch
3 Front Squats (45#)
3 Push Jerks (45#)
3 Front Squats (45#)
3 Push Jerks (45#)
3 Front Squats (95#)
3 Push Jerks (95#)

I was there early so jumped on the bike before class.

Conditioning

15:00 EMOM

5 Burpees over the Bar
3 Front Squats (135#)
3 Push Jerks (135#)

The Rx weight was 155, but I was having none of that. By using 135 I was able to keep a consistent pace with burpees and the barbell, getting over 30 seconds of rest every round. After 5 or 6 rounds I realized I could just go right from the third front squat into the jerk like I would with a C&J. Duh!

Accessory

5 Rounds

15s Hollow Hold
15s Rest
15s Hollow Hold
15s Rest
1:00 Russian KB Swings (70#)

This was programmed as an alternating EMOM, but there is no way I can hold a one minute hollow five times. I broke it up and maximized a full minute with the kettlebell. I took a quick breather after 20 reps every round and did 33-32-32-32-33 reps for 162 total.

Triple Five

Went to the gym in the afternoon with Molly before classes started.

Warm-up

5:00 Echo Bike (50 cals)
30 PVC Passes
Bottom Squat Hold
Ring Kip Swings

Gymnastics

30 Muscle-ups

In January I did 3 reps every 45 seconds for a time of 6:55, so today I went every 40 seconds. Then I went 5-10 seconds early on my last two sets so I could break six minutes. Finished in 5:55 for a sweet PR. I wasn’t in danger of missing and felt good, so I can cut that down next time.

Accessory

6 Sets

5 Weighted Ring Pull-ups (4×35, 2×26#)
8/8 Kroc Rows (28kg)
1:30 Rest

Strict ring pull-ups suck after muscle-ups and weighted ones are even worse!

3 Sets

8 Pendlay Rows (supinated, 115-135-145#)
1:30 Rest

These actually felt pretty good.

Midline

4 Sets

6 Strict T2B
20 Alternating V-ups
45s Rest

It’s always weird going for that first strict toes to bar, trying to remember how to sequence it. This was absolutely fucking terrible!!! I had to break v-ups in round two and then do three sets in rounds three and four!

Gymnastics

Molly tried to help me out with handstand walking and we found some things to focus on:

Keep a neutral head position
Look with eyes (to help with head position)
Turn hands out
Push through shoulders
Bend knees forward to get weight going that way

Push for the W

My quads are pretty damn sore from Sunday. Went to the 4pm class.

Warm-up

2:00 Row (40 cal)
2 Rounds
- 10 PVC Passes
- 5 Kip Swings
- 10 Air Squats
- 5 Shoulder Press (45#)
Push Press
- 10×75#
- 5×95

Conditioning

5 Rounds

10 Push Presses (115-125-145-165-175#)
10 T2B
15 cal Echo Bike
1:30 Rest

My rounds were 1:33, 1:40, 1:45, 2:07, and 1:48 to finish at 14:53. I phoned it on in the 4th bike knowing I needed to save some energy for the final round of presses. I was able to do the first 4 rounds with quick TnG reps. In the final round I had to start pausing and reset after the 7th rep. It got tough! All toes to bars were unbroken and without wearing grips. I was planning on going up 10 pounds every round to finish with 155, but then I saw Weston jump to 135 on the 2nd set so I had to catch up and push for the W.

EMOM: 5 Pike HSPU (feet on 30″ box, thick mat for hands and head)
150 H2H Russian KB Swings (53#)

This was programmed to be five handstand push-ups every minute and 150 American swings with 53 pounds. I have a bunch of stitches in the top of my head, so real HSPU were out of the question. I turned this into a 6 round workout of 5 and 25, which had me finish at 5:51.

Leg Grinder

On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today

Accessory

3 Sets

15 Reverse Hyper (50#)
25 Banded Hamstring Curls (small blue)

Conditioning

3 Rounds

50 Air Squats
40 Walking Lunges
30 Squat Jumps
20 Plyo Lunges
10 Tuck Jumps
1.25 mile Echo Bike

This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.