GHD Sit-up – Page 3 – Nick Momrik's Fitness Logs

Heading to Regionals

My ass is sore from the split squats and the air squats probably contributed too.

Warm-up

3 Sets
- 30s Jump Rope
- 10 Zombie Kicks
- 5 Scap Pull-ups
10 RDL (45#)
10 RDL (135#)

Strength

E2M – 6 Sets

12 RDL (185#, standing on 55# competition plates)
8 Weighted GHD Sit-ups (20#)

My grip was starting to fail but I held on for every rep of every set. Have been doing them all with a double overhand to get in the extra grip work. Makes it extra hard when I add in the bonus sit-ups like this, but I had to get in my reps for the week with no other time left to do them.

And that’s a wrap on big strength sets! I enjoyed the lighter loads, but they got pretty nasty these final two weeks. I think we are going to do a little transition next week with our strength work due to Memorial Day and Murph being tough, but then we’ll start putting some weight back on the bar in our next cycle. Looking forward to some smaller sets and heavier weights!

Conditioning

20:00 AMRAP

5 Back Squats (115#, no rack)
10 Push-ups
15 Box Jumps (24″)

We hadn’t done much longer stuff in a couple of weeks so we changed the workout from what we had planned. It was a good grind. Kept moving, did all push-ups unbroken, and did all box jumps with step downs. Was able to pick up the pace in the last 3 minutes and finished with 11 rounds plus the 5 squats and 4 push-ups.

I’ll get in a little ROMWOD action before leaving town this afternoon. Heading to Columbus to watch the Central Regional! Then back Sunday evening in time for Memorial Day “Murph” on Monday.

Another PR Double

My hamstrings seemed to feel those RDLs when I woke up, but by the time I got to the gym at 9 I wasn’t feeling it. Did Crossover Symmetry Activation before heading to the platform.

Clean & Jerk

2x5x20kg
2x3x40
3×60
2×70
2×80
2×90
2×95
2×100
2×105
2×110
2×115
2×120 (PR)

I think 115 was a PR double as well and maybe even 110. My jerk is sloppy from not lifting heavy lately. The shoulder work I’ve been doing allowed me to hang on and stabilize several reps though. Became a real mental battle on the second rep after 100kg. That is multiple PRs on both my snatch and C&J doubles this week.

Conditioning

“Reverse Kalsu”

100 Burpees
EMOM – do 5 Thrusters (75#)
- We used ~30% of our max

Yes, you start with thrusters! No free minutes to make your time look better. :-p Got 13 burpees in the first minute, settled in to 11 for the next 7 rounds and then a final set of 10 to finish in 8:49. This was really all about finding the correct pace.

Had thought about doing Rowing Kalsu today but figured I should probably do this, which was programmed yesterday for classes. No 🍒 picking!

Midline

5 Rounds

18 GHD Sit-ups
12 Russian Twists (55# plate)
3/3 Turkish Get-ups (35#)

Not timed, but moved without resting much between movements. Been doing weighted GHDs for weeks so unweighted was a nice change.

Recovered with some pizza.

Run

After mowing the lawn I took off for a 2 mile run, which took 16:47. Times keep coming down without feeling like I’m pushing. I think the main this is I’m getting more comfortable running at higher heart rates. Garmin reports an average of 146 beats per minute for today’s run. I’m also trying to improve my breathing and cadence.

I’ll ROMWOD at some point.

Too Heavy on the Bench

Woke up and out in the garage a little after 8. My hamstrings are still sore from the RDLs.

Warm-up

Crossover Symmetry Activation
2 Sets – StrongFit Tricep Openers (8#)
Bench Press
- 5×45#
- 5×95#
- 5×135#

Strength

E3M – 5 Sets

11 Bench Press (165#)
24 Alternating DB Curls (20#)

I know exactly why I decided to start with 165# last week on the bench work but it’s way too much over my 50%. I remembered doing 10 sets of 10 with 155# this winter with Bryan and figured I should go heavier than that. Last half of sets were slow this morning, too slow. Should be using 140-145 instead. The curls are still easy.

Midline

50 GHD Sit-ups

Took me about 56-57 seconds for the first 25 and finished in 2:11. I had to start taking a few extra breath and breaking things up after 30 reps. I knew the 3:40 on March 1st was not a representative effort.

Took a break during the day and knocked out video 4 of the ROMWOD Welcome Series.

Headed to the gym at 4:30 to do Bryan’s Outlaw lifting with him.

Warm-up

Crossover Symmetry Activation
45# Snatch Warm-up
- Bottom Squat Hold
- Muscle Snatches
- Snatch Presses in Squat
- OHS

Snatch Pull + Power Snatch + Squat Snatch

40kg
50
60
65
70

Easy stuff. Looks like he’s on a deload week. Also through up an 80 kilo power snatch after.

OHS

3×95#
3×125
3×145
2×165
3×175

I was using a 33X1 tempo and then lost the final rep with 165 while in the hole. I also didn’t have my grip all of the way out in a snatch width for any of those sets. No tempo and a snatch grip on my final set. I really need work on my stability with these.

Clean Lift Off w/ 5s Hold at Knee

3×145#
3×195
3×220
3×230
3×245

Minimal rest between each rep. These were rough on the hook grip, but I felt better with them than I expected.

Back Rack Reverse Lunge

3/3 @ 135#
3/3 @ 165
3/3 @ 175
3/3 @ 190

I really like the reverse lunges. Not only is it better on the forward knee, but I feel like I can control the descent a lot easier and get full depth instead of banging my knee into the ground like on a forward step. Felt much more comfortable than with the overhead ones earlier this week.

Bamboo Bar Stability Work

30s Hold (52#)
30m Walk (52#)
30m Walk (68#)
3 Sets
- 30s Hold (84#)

Challenging! Used 25# KBs, then added 8s, and 8s again.

Conditioning

3 Rounds

1:00 AMRAP
- Thrusters (95#)
2:00 Rest

Really wanted to try these that were done in class earlier in the week. Right after that overhead stability work was not my best idea though. My reps were 24-23-19. Last round was nasty! I actually even rested in the bottom of a squat for about 5 seconds it was hurting so bad.

Finished up the ROMWOD Welcome Series later in the evening. Seems like a busy day but all of that really didn’t take too long.

I’m Broken

Holy Fuck! My lower body doesn’t work today and my left hip feels like it constantly needs to pop. I forgot what it feels like to take a week away from the weights. Didn’t even think yesterday was that bad. Boy, was I wrong! Needless to say I didn’t feel like leaving the house and having anyone see how I’m walking. :-O Out in the garage around 1:30 again.

Warm-up

5:00 Air Dyne (1.53 miles)
Crossover Symmetry Activation
Shoulder Press
- 5×45#
- 5×75#

Strength

E3M – 5 Sets

10 Shoulder Press (95#)
10 Good Mornings (95#)

Will my upper body be wrecked tomorrow from the same 5×10 that I used for squats yesterday? I was going to do some EMOM split jerks next, but thought better of it. Didn’t feel like moving the car out of the garage and not a smart idea to use the blocks so close to the ride.

Gymnastics

16:00 EMOM (alt)

35s Handstand Hold (facing wall)
25s False Grip Hang (fat bar, holding Fat Gripz, feet on ground)

Conditioning

21-15-9

GHD Sit-up
Goblet Squat (30# MB)

Quick one, done in 3:37. The squats were at a controlled pace with how I’m feeling. Sit-ups were starting to slow down so that was the right amount for today. Finished up with Crossover Symmetry Plyo.

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.

Bring It Castro!

Went to the Chiropractor at 5 and then 5:30 class.

Warm-up

400m Run
10 Good Mornings (35# KB)
10/10 Around the head (35# KB)
5 Good Mornings (35# KB)
5/5 Around the head (35# KB)

Strength – Deadlift

5×45#
5×155
5×225
5x5x275

Definitely wasn’t going to approach anything close to a max lift during the Open. This was really easy.

Conditioning

8:00 AMRAP

10 Deadlifts (115#)
10 GHD Sit-ups
20 Double Unders

Only tripped once in the 2nd round after 8 reps. I think I went 7 rounds plus 4 deadlifts. I was planning to stay after class to get in some GHDs, but with this being programmed with sit-ups, it was nice to be able to substitute and kill 2 birds with one stone. This felt really good. I would be pretty happy if Castro repeated 13.2 for this next Open workout (with step-ups allowed again).

Midline & Getting Inverted

4 Sets

15 Ball Slams (30#)
3 Wall Walks

Little challenging with how humid it is with the huge temperature shift to the 60s. It was like someone hosed down the walls. My shoes were even slipping all over on the matting in the gym. Did Crossover Symmetry Iron Scap and got out of there. Rest up and watch the 16.3 announcement tomorrow.

An Inch An Hour

Another storm rolling through today and it’s really dumping on us. Worked out in the garage around 2:30. Warmed up with Crossover Symmetry Activation and then I started a running clock…

Gymnastics Strength

@ 0:00

Strict Handstand Push-ups

MAX Set
2:00 Rest
5 Sets
- 50+% of MAX
- 2:00 Rest

I got 11, which ties my PR, so used 6 for my other sets.

Conditioning

@ 15:00

50 Burpees

Didn’t look at the clock until I was done. Took me 2:18, beating my old PR by 11 seconds.

@ 25:00

30-20-10

Dumbbell Snatch (50#, alternated every 5 reps)
Ring Push-ups

Finished in 6:36.

Midline

@ 35:00

50 GHD Sit-ups

I could feel my mid back locking up right away in the first 10 reps. Over-extended some in the HSPU resulted in this. So I had to adjust to more of a straight-back sit-up using my abs instead of forcing my knees closed and using my hip flexors. A lot of short breaks too. Still timed it at 3:40, but not worth using as any gauge of any kind.

Time to clear the driveway again!

Wall, Meet Face

Had my monthly Chiro appointment and then went to the gym. Warmed up with Crossover Symmetry Activation.

Weightlifting

Snatch Balance + OHS

2x2x45#
2×75
2×95
115
135
155
175
185
195

Figured maybe these will help me get the bar back into the slot. I suck at them though and get scared when they get heavy. 185 went ok, but 195 was pretty much a push press, stop, and then squat it. Maybe I should just get to 175-185 and stay there until they get more and more comfortable.

Sprint

500m Row

Been over 6 months since I did one for time and my rowing and leg strength have improved a lot since then. Was holding a 1:20/500m pace for 250+ meters, then ran straight into a wall with under 150 meters left. The hot start allowed me to hold on for a 1.3 second PR with a time of 1:23.5.

Rested 10-15 minutes.

Conditioning

10 Rounds

2 Squat Cleans (185#)
6 GHD Sit-ups

Alex started out with me and we just swapped movements, which meant a few seconds of rest waiting for the GHD. His back was bothering him so he stopped in the 3rd round and I was able to move between the movements without resting. Did all of the cleans touch-n-go. Didn’t run a clock so no idea how long it took.

The 2k

Today was the big day. Glad I rested yesterday. Still kind of sore in my legs from the 500 double unders and 100 wall balls. Got to the gym around 4:30.

Warm-up

3×8 Reverse Hyper (210#)
4x150m Row (bursts, getting faster each time)

Rowing WOD Week 12 Session 2

This is it! Second phase of the program has been leading up to the big test.

2,000m Row for time

During the first week we set a pacing goal based on a 500m interval workout. I went with what felt like an aggressive 1:41 pace at the time for my goal, knowing that would be a pretty big PR. After doing a 1,500m race pace simulation on October 12th, I felt confident it was possible. I stuck to the race plan that had been laid out for us and came home with an average pace of 1:40.8, a time of 6:43.3, and a PR by 18.6 seconds!

I think the fast start actually hurt me and if I had to do it again I’d dial it back more in that first 200m. When I got past the first 500 meters I was having a hard time generating enough power to stay on the 1:41. 1:42-1:43 was more of the pace I was hitting. At 1,000m I was still averaging under the goal, but it kept creeping up more and more, eventually getting up to about 1:41.3. Luckily that’s when it was time to kick it in gear for the final 300. I was able to reign it back under 1:41. Pretty stoked to make my goal. This rowing program has been awesome and I’m seeing a lot of carryover in my conditioning. Here’s a Beyond the Whiteboard chart showing my 2k rows over time.

Here’s my ranking on Concept2 for men’s 30-39 heavyweight.

concept2-2k-rank

Even though that hurt like hell and my legs are still burning 2 hours later, I’m excited to take a shot at my 1k row time now. Hell, my first 1k of that race was 3:21.1, which is only 10 seconds off my best.

Conditioning / Accessory

After recovering, Bryan and I did this little I Go You Go style workout. We didn’t use a clock but kept moving throughout.

7 Rounds (each)

4 Strict HSPU
7 Goblet Squats (53#)
10 GHD Sit-ups

We said we’d start out shooting for 5 rounds and go from there. Was getting close to failure on the HSPU so went for 2 more rounds. We each went through an entire round and then rested while the other guy did his. Went better than expected, but was a little light-headed after the rowing.

Draggin

Woke up at 7:30, a little late, but made it for the 9am class.

Warm-up

Crossover Symmetry Activation
3×10 Reverse Hyper (210#)
20 Toe Touches
20 Air Squats
7 Burpees

Strength

Sumo Deadlift

5×135#
5×225#
5×255#
5×275#
2x5x305#

Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.

Conditioning

4:00 AMRAP
- 8 Thrusters (95#)
- 8 Pull-ups
2:00 Rest
4:00 AMRAP
- 10 Ball Slams (25#)
- 10 Burpees

Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.

Midline

20-25-15 GHD Sit-ups
20-25-20 Russian Twists (45# plate)

My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.

Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.