GHD Sit-up – Page 5 – Nick Momrik's Fitness Logs

Oww

My legs ache. All over. My wrists are sore too. 15.5, you win!

I did the back stretches in the morning. Went out to the garage close to 4pm to move.

Warm-up

CS-bands-attached

10:00 Air Dyne (AD2) – 4.28km
Crossover Symmetry Activation

Midline

5 Sets

5 Back Extensions (51X3 Tempo)
40s Hollow Hold

Took my time. Hollow holds were tough on the last 2.

Conditioning

20 Rounds

8 Ski (calories)
5 GHD Sit-ups

Might be the first time I’ve used the cals. Pretty casual pace. Just wanted to do something where I could keep moving for a long time. Finished in 23:12.

Did Crossover Symmetry Iron Scap and wow, what a difference with the new set of bands. They feel a lot like there is a lot more resistance than the set at CFi. Huge difference over my ghetto setup too, so money well spent. Did another round of back stretches in the house.

Pothole Season

Rotating the strength movements at CFi, so Tuesday is squat day now, but still no squats for me with this right quad. I warmed up with Crossover Symmetry Activation.

Strength

Shoulder Press

10×45#
5×75#
5×95#
4x5x125#
5×130#
5×135#
5×140#

Had planned to do all sets with 125#, but it was feeling so good I started bumping up. Still wanted the reps to be explosive without a grind and they were. Kind of surprised since my shoulders are still feeling pretty smoked from the 15.2 attempts.

Conditioning

8:00 AMRAP

3 C&J (135#)
6 Push-ups
9 Box Jumps (24″)

Dropped every C&J, but quick back on it. Probably should have tried to do them touch-n-go since it was only 3 at a time. Everything else unbroken the whole way. First round was done in 40 seconds and the rest were all just under a minute. Finished 8 rounds plus 3 clean and jerks, 6 push-ups, and 4 box jumps.

Midline

5 Rounds

10 Sit-ups
30s Plank

Did the planks on my hands today. Took me 4:39.

More Conditioning

2,000m Row

Thought about going for a PR, so I started out with a 1:45 pace, but just didn’t have the legs after the class workout. Still a decent time of 7:13.8.

Felt like doing something later so hit this in the garage around 5pm.

8 Rounds

200m Ski
10 GHD Sit-ups
40 DU
10 Back Extensions

Had to walk around the Jeep to get to and from the Ski Erg, which ate up some time or else I think I would have been under 20 minutes. Only did one unbroken set of double unders and all the rest had one miss I think. Not very good as far as my dubs go. Finished in 20:27.

Strict Morning

Low back is still pretty spiced up from the back squats. That weight vest walk wiped me out yesterday. In bed by 10 and got over 9 hours of sleep. Out in the garage at 9am.

Conditioning

Air Dyne (AD2)

17:00 @ 80% of 10:00 pace (68-70rpm)

Kept a consistent pace and went 9.34km.

Gymnastics

8 Rounds

3 Strict HSPU
3 Strict C2B Pull-ups
3 Strict Ring Dips
6 GHD Sit-ups (parallel)
6 Back Extensions

Tried to pick rep counts that wouldn’t kill me and nailed them pretty well. The handstand push-ups were the only thing that were close to failing. Didn’t want to stress the back by touching the ground on the GHD sit-ups. Walked from station to station and kept moving. Finished in 13:09. Good way to get in some strict work with a decent heart rate pumping.

Had a chiropractor appointment at 4, so went to the 4:30 class after. We warmed up with some bottom squat hold, shoulder pass-thrus, PVC snatch progressions, etc.

Weightlifting

5 Muscle Snatch (45#)
5 Muscle Snatch (95#)
3 Muscle Snatch (115#)
2 Power Snatch (135#)
2×2 Power Snatch (155#)

I was just not feeling it after the 135# kind of lit up my low back. Made me not commit to the lifts because I was a little scared.

6:00 EMOM

3 Power Snatch

Coming to class, I planned to go with 155#, but because I felt off, I figured I’d use 135#. Started feeling good with TnG, so after 2 rounds I bumped up to 145# for the next 3 rounds, and then went 150# for the final round. All touch-n-go reps. Felt good too! Confidence can be such a weird thing with the lifts.

Conditioning

3 Rounds

1:00 Sit-up
1:00 Burpee
1:00 Row (cal)
1:00 Slam Ball (20#)
1:00 Thruster (75#)
1:00 Rest

I got 107-108-97 for reps. Not entirely sure that last round is correct because I kind of lost my thought process during the burpees. Felt like I might have made up some reps in the later movements, so if anything the count is low. No biggie.

Since missed out on most of the plank work, I got some it at night.

3 Rounds

MAX Plank Hold
3:00 Rest

I did them on my hands with arms extended for a change of pace and so it would work the wrists. Went 3:15, 2:15, and 2:15. Damn, it’s a different ball game on your hand; wrists and shoulders really start to burn.

Able to Pull Big Again

Got in a quick garage workout early this morning. Started around 7:30 I think.

Ski Erg

4 Rounds

1000m @ 3-6 seconds faster than 2k pace (1:58-2:01)
2:00 Rest

Tough when you’re not really awake yet. I started off shooting for the bottom end of the pace goal, but realized that would be harder than I wanted to work so early in the morning, so I backed off and ended up with a pace right around the middle of the goal overall. My times were 4:00.9, 3:59.9, 3:59.3, and 3:58.5. I like to try for improved times over each round in something like this.

Gymnastics

5:00 AMRAP

5 Strict Ring Dips
10 GHD Sit-ups

Wasn’t going at any crazy pace. Just wanted to get in some work and use the clock instead of doing 5 slow sets or something like that. Got through 5 rounds plus 5 dips, with all sets being unbroken.

Went to the 5:30 class and got there early so I could get in a good warm-up before deadlifts.

Warm-up

3 Rounds NFT

350m Row
10×210# Reverse Hypers

Strength

Deadlifts

5×155#
5×225#
3×265#
3×315#
3×355#
3×385#
3×405#
3×425#
3×445#
3×465# (PR)

Puts my estimated max back over 500#. Booyah! I haven’t been able to pull weights like this in over a year. Deadlift is fun again.

Conditioning

3 Rounds

3:00 AMRAP (“Cindy” rounds)
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:30 Rest

I was at 4+5 after the first round, then 8+2 after 2 rounds, and 11+28 total.

Accessory

20 Turkish Get-ups (44# KB)

I did 2 per arm and then switched sides, so 5 sets per side.

Deceptive

Tired this morning after going to see American Sniper last night and getting to bed really late. Needless to say, wasn’t going to make it for the 9am class, so I hit this in the garage around noon.

Air Dyne (AD2)

12 minutes @ 95% of 10:00 pace (76 rpm)

On the edge of being uncomfortable. Racked up 7.3km.

Strength

Back Squats

10×45#
5×95#
4x5x135#
5×165#
5×205#

When I got to 135# I set the clock and did the last 6 sets E2M. Deloading squats for a week after the Super Squats. Didn’t wear a belt or lifting shoes either for some variance.

Conditioning

10:00 AMRAP @ 80%

30 DU
3 Strict Ring Dips
6 GHD Sit-ups

Nice combination. Missed way too many dubs. Got through 8 full rounds plus 18 double unders.

3:00 Rest

10:00 AMRAP @ 80%

5 Burpees
10 Russian KBS (53#)
1 Wall Walk
30s HS Hold (Wall facing)

I was sweating bullets by the end of this one. Didn’t expect that, but the handstand holds were pretty rough. I had my hands in closer than usual due to the mat I was using. Finished 5 rounds plus 5 burpees, 10 swings, the wall walk, and 24 seconds of a hold.

Then I hit the bacon truck for some fuel. 🙂

275# Super Squats

Woke up with a headache, so went back to sleep and skipped the 9am class. Out in the garage around 3pm.

Warm-up

1,500m Ski Erg

Felt good. Took me 6:47.6.

Gymnastics

10:00 EMOM

Odds: 10 T2B
Evens: 15 HR Push-ups

All unbroken. The push-ups got slow at the end of the last two sets, but I never stopped.

Strength

Back Squats

10×45#
5×115#
5×185#
3×225#
3×255#
20×275# (PR)

Super Squats are brutal and make you dig deep. I have a love/hate relationship with them. This was a 15# PR over this summer.

Accessory

3 Sets NFT

15 MU Pulldowns (blue, 7’3″ bar, 5.5″ seat)
15 GHD Sit-ups
15 GHD Reverse Hypers

In just 2-3 weeks the pulldowns have improved a ton. I smacked myself in the forehead on one today I was being so explosive with them. Excited to try a strict muscle-up again now. Only went to parallel on the sit-ups and didn’t use a band for resistance on the reverse hypers. After the squats I didn’t want to put much more stress on my back.

Where Did 2014 Go?

Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.

Warm-up

2 Rounds NFT

300m Row
10 Shoulder Pass-thrus
10/10 Arm Circles

Strength

Shoulder Press

10×45#
5×95#
3×115#
3×135#
10:00 EMOM – 3×145#

Turned very rough is the last few sets, especially the first rep of each set.

Accessory

4 Sets

8 Weighted Push-ups (60#)
15 GHD Sit-ups

Talk about a tricep burn after the presses!

Conditioning

10:00 AMRAP

10 OH Walking Lunges (45#)
10 KB Deadlifts (62#)
20 Mountain Climbers

The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.

Skill

3 Sets

20 MU Pulldowns

Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.

Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.

Tall Snatch

3×45#
3×75#
3×95#
3×115#
1×125#
1×135#
✘ 140#
1×140#
1×145#
1×150#
1×155#
✘ 160#
1×160#
✘ 165#

I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.

Back Squat

10×45#
5×95#
4×155#
4×205#
4×225#
4×245#
4×265#
2×275#
2×285#
2×295#
2×305#
2×315#
2×325#
2×335#

Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!

I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

500m Ski Erg
1:00 Rest
300m Ski Erg
3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

15 GHD Sit-ups
15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

1,000m Row (3:58.1)
2×10 Reverse Hyper (210#)
Bottom Squat Hold

Strength

Deadlifts

5×155#
5×245#
4×315#
2×365#
2×385#
2×405#
2×425#
2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

Conditioning

10:00 AMRAP

8 T2B
8 Deadlifts (185#)
16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

CrossFit Estes Park

I’m in Estes Park, CO for the week. Had a rest day yesterday while traveling, but was up and headed in to CrossFit Estes Park this morning at 7am for open gym. It’s 1.5 miles above sea level, so more training at altitude.

They seem to follow the main side programming most of the time, so it was “Fran” today. No thanks after doing it a week ago and being at altitude here. I did my own thing…

Warm-up

1,000m Row (4:23)

Strength

Back Squat

10×45#
5×135#
5×205#
5×245#
5×265#
5×285#

Not sure why I got up there in weight so fast. Felt good, but didn’t want to push it and risk tweaking the back again, especially as a guest.

Conditioning

5 Rounds

10 GHD Sit-ups
10 Box Jumps (24″)

Figured I’d better stick to something short as I get used to the lack of oxygen. Took me 5:17.

2,000m Row

Nice easy pace to do it in 9:04.

Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

3×15 Reverse Hypers (140#)
Air Squats
Bottom Squat Hold
30 Mountain Climbers
500m Row

Strength

Back Squat

10×45#
5×135#
4×205#
2×245#
2×265#
2×285#
1×305#
1×315#
1×325#
1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

10 OH Walking Lunges (45#)
10 MB Cleans (20#)
5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Plank
10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

250m Ski Erg
15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.