Hollow Rock – Nick Momrik's Fitness Logs

Hold and Work

Warm-up

6 Step-ups (24″)
40 Hops
20 PVC Passes
10 PVC Back Squats
20 Trunk Trists
10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

20 Hang DB C&J (20#)
Double DB OH Hold (20#)
12 Step-ups (24”)
Wall Sit
10/8 Pull-ups
Farmer’s Hold (60# DBs)
500/420m BikeErg
Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.

Humid and Slick

I could feel my hips from the stretching we did yesterday and my posterior chain was a little sore. Warmed up with some PVC passes.

Arms

3 Sets

12 Single DB Curl (50#)
12 EZ Bar Skull Crushers (66#)

3 Sets

12 Hammer Curls (25#)
12 Tricep Pulldowns (rope, 71-60-60#)

Conditioning

10:00 AMRAP

10 Burpees
10 DB Push Press (40#)
50 Jump Rope
10 Renegade Rows (40#)

The mats were damp because it was so humid, and I was slipping a bit even with step back/up burpees. Got through 4+20.

Midline

4 Rounds

11 Hollow Rocks
11 V-ups
20s Rest
11 Tuck-ups
11s Hollow Hold
20s Rest

Thought I might have to bail in round one with my back, but it was ok. Just slow. Took me 5:39.

Take it up to Eleven

I’m feeling pretty wrecked.

Conditioning

10:00 SkiErg (1,930m)
10:00 Row (2,201m)
10:00 TrueForm Walk (1.07 km)
10:00 BikeErg (4,593m)
10:00 (1.1 km)

Midline

4 Rounds

11 Hollow Rocks
11 V-ups
20s Rest
11 Tuck-ups
11s Hollow Hold
20s Rest

I slowed down and struggled early today, in round two. Took me 5:38.

Run to Warm

It was about 60° at workout time today, so we made an adjustment to our plan.

Warm-up

1.72 mile Run (19:00)

Legs

3 Sets

12 Lateral Box Step Overs (24”, 20# DBs)
15 Squat Jumps

3 Sets

16 DB Reverse Lunges (40#)
16 Plyo Lunges

3 Sets

12 Cossack Squats
12/12 Lying Side Leg Lifts (5# ankle weights)

Since we warmed up with the run we removed the monostructural movements from those first two sections. It was so much worse this way, especially the lunge combo. Took us 21:45.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
20s Rest
10 Tuck-ups
10s Hollow Hold
20s Rest

Five fewer seconds of rest each time compared to about a month ago. I started to fall apart towards the end of round three. Finished in 4:52.

Kettlebell Steps

Warm-up

80’ Lateral Monster Walk
80’ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Rounds
- 20 Skaters
- 250m Standing BikeErg
- 16 Air Squats
3 Rounds
- 10/10 Single Leg Touch & Hop
- 120/140m TrueForm Run
- 10 Sumo Deadlifts (70# KB)
4 Sets
- 6/6 Lateral Step-ups (20″, 2×50# DB + 2×70# KB)

Seemed like we were cruising, but B switched up some of her movements this week which may have been a little slower. I bumped up the weight on my step-ups from 40-50-60-70. What will we come up with for the next leg cycle?

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

We smoked it in 5:25.

Kettlebell Steppin’

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Rounds
- 20 Skaters
- 250m Standing BikeErg
- 16 Air Squats
3 Rounds
- 10/10 Single Leg Touch & Hop
- 120/140m TrueForm Run
- 10 Sumo Deadlifts (70# KB)
4 Sets
- 6/6 Lateral Step-ups (20″, 40-50-60# DB + 70# KB)

Bumping up 10# on each set of step-ups was no joke, especially that 70 pounds! Took us 27:01 to finish, which is about 11 seconds faster than last week and we did have some burn time due to B starting on the wrong movement and some delays trying to get the bike moved to a more stable position.

Midline

3 Rounds

10 Hollow Rocks
10 V-ups
20s Rest
10 Tuck-ups
10s Hollow Hold
20s Rest

3:32

It’s Been a Week

One of those weeks for us, but Brandi closed on her house yesterday so that’s a big load off of us.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (over 8# DB)
250/200m Standing BikeErg

4 Sets

12 Double DB Box Step-ups (30-35-40-45# DBs)

Today we went from one section right to the next without additional rest and everything was IGYG rounds. It was challenging but not destroying. Saved a lot of time and kept up the heart rate.

Midline

3 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

4:07

Changing Time

Warm-up

20 PVC Passes
Wrist warm-up
3x30s Wall-facing Handstand Holds
10 alt DB Hang Snatch (15#)
10 alt DB Hang Snatch (30#)

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

Took me 5:50.

Conditioning

30:00 AMRAP (Partner)

10 alt DB Hang Snatch (40#)
10 alt DB Hang Snatch (40#)
10 Burpee
10 Single Arm OH DB Walking Lunge (40#)
12/8 cal Row
40 Jump Rope (singles)

Haven’t done a walking lunge like that in ages. B went first and we alternated back and forth with each thing. I got through 5+5.

10 Years!

I’ve now been doing CrossFit style training for 10 years. WOW!

Conditioning

2.06 mile Run (20:43)

Biceps

3 Sets

12 Barbell Curl (45#)

3 Sets

10 Incline Dumbbell Curl (20#)

3 Sets

20 alt Cross-Body Hammer Curls (25#)

Back

3 Sets

15 Lat Pulldowns (104#)

3 Sets

20 Straight Arm Pulldown (49#)

3 Sets

15 Dumbbell Shrugs (60#)

Midline

EMOM – 5 Sets

15 Hollow Rocks
10 V-ups

Singles

Around 11am.

Warm-up

20 PVC Passes
2×10 PVC Shrugs
4×10 Calf Raises
2×10 Kip Swings
200m TrueForm Run
50 Lateral Hops
20 Jump Rope

Conditioning

15:00 AMRAP

50 Jump Rope
10 Pull-ups
10 DB Step-ups (24”, 25# DBs)
10 DB Push-ups

I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61

Midline

3 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

We cut back from four rounds to get going with our day. Took me 4:02.