Muscle-up – Page 12 – Nick Momrik's Fitness Logs

Little Victories

When I rolled out of bed I was feeling beat up all over, but that went away after moving around. Maybe it was from the sprints last night.

Headed over to Kevin’s garage for some work.

Warm-up

5:00 on the Air Dyne (AD2)

Olympic Lifting

I worked of the blocks set to about mid-thigh. Was doing a series of 2-3 snatch deadlifts to get the feel of knees coming back under the bar and hips meeting the bar, with knees still bent. Then I took that into 3 snatches on the blocks.

Started light and moved up really well. 35# for multiple sets, 65# for multiple sets and then I think it was one set each of 85#, 95#, 115#, 125#, and 135#. I just started meeting the bar with 135# on Thursday and it felt better off the blocks. I like the progress!

Strength

Bench Press – 5/3/1 Cycle 2 Week 1

5 @ 85# (40% of training max – warm)
5 @ 110# (50% – warm)
3 @ 130# (60% – warm)
5 @ 140# (65%)
5 @ 160# (75%)
5+ @ 185# (85%)

I didn’t use the Reactive Slingshot at all today. Much harder without it, but I didn’t have too much of a problem with my right arm until the end and was still able to push through the reps. I was able to get 9 reps with 185# for an estimated max of 240#. Much more realistic than when I had used the slingshot.

Reverse Hyper

3 x 10 with 120#

I should really get over there more often to do these.

Then we headed over to Survival Fitness Bay City for open gym.

Gymnastics

Worked on muscle-ups. First I wanted to see if I could do a MU without needing to 3 swings in. Was able to get them on the first swing. Then my next goal was to finally string 2 MU together and I knocked that out too! I did three doubles over the course of the work I think, but never tried for 3 in a row. I probably did about 15 total muscle-ups and was trying to help Kevin get his first one kipping. He gets plenty high enough, but doesn’t attempt to get his head through. He’ll get it soon!

WOD

“Fran”
21-15-9

Thrusters (95#)
Pull-ups

I had yet to do an Rx “Fran” which was a little embarrassing considering I’m coming up on 2 years of CrossFit. Shit, the last time I did any “Fran” was at the Level 1 Cert last year in September. I used 75# there and did it in 5:36. Did a 4:50 today without a problem. I now know that I don’t have to pace and rest as much as I did. I was worried I’d burn out on the thrusters or pull-ups by the round of 9.

Later at night I went out to the garage for some more training since I’ll be golfing tomorrow in the first round of our end of the year tournament.

Snatch Balance & OHS

Weight	Snatch Balance	OHS
45#	5	5
95#	5	5
115#	3	3
135#	2	3
155#	1	2
175#	F	–
175#	1	–
185#	F	–

I’m not sure what happened but my OHS has gone shit. I could do a 175# snatch balance back in the winter too. Weird.

Bottom Squat Snatch Presses

I figured these would help my stability overhead.

5 x 45#
5 x 55#
5 x 65#

Wow, these are ~~different~~ difficult.

Snatch Presses

MOAR!

5 x 65#
5 x 75#
5 x 85#
5 x 90#

Shit balls I’m weak in these positions.

Conditioning

I did a really easy 15 minutes on the Air Dyne.

Sweat & Steel 2013

Went down to CrossFit Deviate in Rochester for a 6 person team competition with Casey, Kevin, Michelle, Breanne, and Katy.

Event 1

Follow the leader style:

25 Burpee Pull-Ups (8’/7′)
500 Meter Row
25 Wall Balls (30#/20#) ball must hit the black line (10′)

Not too bad for us guys since we could all jump most of the way up on the pull-up. The gals really struggled with the wall balls. I did mine in 10-10-5 because I had plenty of time. We finished at exactly 18:00 (the time cap) and were 7th out of 16 teams in the open division.

Event 2

3×3 Min AMRAP

3:00 AMRAP Shoulder-to-Overhead (135#/95#)
1:00 rest to change plates
3:00 AMRAP Clean (185#/115#)
1:00 rest to change plates
3:00 AMRAP Deadlift (275#/185#)

You paired up a guy and a girl for each movement. Kevin and Michelle did out SH to OH, Casey and Breanne on the cleans, and Katy and I on deadlifts. We crushed this one finishing 5th. I did all of my deadlifts in sets of 5s until the end where I did a set of 9. I completed something like 45 reps in the 3 minutes!

Event 3 & 4

Completed as one 16 Min event, but scored independently.

4:00 AMRAP

6 Muscle-Ups (3 each) One male and one female

I did the 3 MU and them Michelle attempted for the next 3 minutes to get her first one. Hurt us not having a girl who could do any. Tied for last with 3 other teams that also didn’t have a female with MU.

12:00 to find Max Weight Front Squat (remaining 4 members)

Everyone set or tied a PR but we finished down in the pack on this one as well in 10th or 11th I think. Somehow despite these two workouts we managed to stay in 9th place and get into event 5 for the top 10 teams.

Event 5

For Time – 12:00 Time cap

90 HSPU
90 C2B Pull-ups
90 Pistols
90 T2B

Teams were divided into 3 men and 3 women, with the men completing 2 of the movements and the women completing the other 2. Our guys did HSPU and pistols, which was different from most teams, but we had to because our girls would have died on HSPU and their pistols would have been way too slow. This hurt us because even though they got through the C2B, they were slow. We were the first team in our heat off of the wall by quite a bit, but quickly fell behind in the C2B. Our ladies got done withe 37 of the T2B before time ran out. We held on to 9th place, even moving up a bit in the points.

It was a really fun team event and I couldn’t believe we were in 6th place after the first two events against some top-level teams. I knew of at least 3 teams that went to Regionals and several other competitors went as individuals.

Playground as a Box

Drive over to Hinks School a little before 8am to beat the heat.

For a warmup I did a 400m run, band pass-thrus, Band pull aparts, and band walks with a red band.

Then I was going to do a bunch of muscle-ups and try stringing 2 together. But on my first try at a double a had an awkward fall out forward and got scared to commit after that. Only managed to do 3 total MU. Just not my day for them.

10:00 EMOM

Odds: 5 Fat bar chin-ups (strict)
Evens: 10 Bar dips (feet on ground)

“Brenton”
5 rounds

Bear crawl 100 feet
Standing broad-jump, 100 feet.
Do three Burpees after every five broad-jumps.

Did this in a field next to the school and measured out 100 feet with a tape measure. Was starting to heat up so hurried to get it over with. Finished in 9:23, besting the 10:16 from a year ago. Big difference being able to go 100 feet straight Instead of looping back and forth on 25 feet. I only had to do 6 burpees each round.

This was the first WOD where I felt normal since the Tough Mudder.

Around 3pm I jumped on the Air Dyne for some intervals. Warmed up with 5:00 easy first. This is another form of MAP.

10 Rounds

30s @ 90-95%
30s @ 50%

At high intensity I was going 90+ rpm and 45-50 at low intensity. Racked up 286 calories and 3.5 miles.

After golfing 9 holes with Dad (we ride due to heat), I went out for a sled drag after 8pm. Only loaded 125# because the 10# bumpers were on the bar and I didn’t feel like messing with it. Went 0.58 miles in 17:03 with only a short water break at the turnaround point. Was much easier than a couple days ago.

Finally Some Muscle-ups

Went over to the new Survival Fitness Bay City at 5pm, which opens on Monday. Really sweet setup there with a Rogue rig and all brand new equipment.

Warm-up

3:00 Jump Rope
2 Rounds
- 20/20 Band Walks
- 10 Band Presses
- 10 Ys & Ts (5.5# plates)

Those band walks and Ys and Ts are such sneaky burners.

Strength

Push presses today. Do a 5×3, working up to a heavy weight, then take 90% and do 3×3 with it.

4 @ 45#
3 @ 115#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 186#
3×3 @ 166#

Why the weird weights ending in a 6? Because Jason had brought is some of his from home and there were in kilograms. The last time I did a 1RM push press was so long ago, but it was a 190. Today 186 for three was no problem.

Olympic Lifting

7 Sets

High Hang Snatch
Hang Snatch
Snatch

Working the squat on all of them. I used 95#, 100#, 105#, 110#, and then the last 3 sets with 115#. Legs are feeling a bit fatigued from Super Squats and wanted to keep trying to get in quality reps.

WOD

2 Rounds

500m Row
4 MU
10 Hang Power Snatches (95#)

Did all of the muscle-ups as singles, but did both rounds of snatches without putting the bar down. Finished in 8:41. It was fun to get in some muscle-ups after not having done them since the Open workout back in March. With the 1 rep I did when we got to the gym and then 8 in the WOD it was 9 total for the day, which is the most I’ve done. Before it was 7 from the Open workout. I finally started to feel the turnover of my hands and wrists better on my 2nd round, since I don’t use the false grip. Didn’t miss any reps today either.

Oh, I forgot to mention yesterday that I got a couple pain of the Reebok CrossFit Nano 3.0 shoes. Wore them last night and today and love them. They are a nice improvement over the 2.0.

nano3-0

2013 CrossFit Games Open Workout 13.3

Originally a few of us planned to do 13.3 on Friday, but our quads were still blown up from Wednesday’s squats. Better to take the extra day of rest and hit it hard today. Adam and I did it side-by-side, which helped us to push each other throughout the entire workout.

Open Workout 13.3

Muscle-up Bruising — Bruising from the rings. Is much darker than the picture shows.

12:00 AMRAP

150 Wall Balls (20# MB, 10′ target)
90 DU
30 MU

My strategy going in was to do sets of 25 to start, then drop down to 20s, 15s, and 10s when I needed to, depending on feel. I think I did 2 sets of 25, a set of 20, and then the rest was a blur. When I broke a set, I stood up against the wall with the ball on my chest, in order to rest my arms and not have to do extra work to pick the ball back up. My strategy couldn’t have worked any better and my splits were even better than I was expecting.

I crushed my “Karen” PR by over 2 and a half minutes, finishing in 6:14. Grabbed a quick swig of water because my mouth was so dry, and knocked out 40 DU. I think I did 3 more sets to finish them out with a split of 8:19. More water and deep breathing. I didn’t even get up on the rings until close to 9:00 on the clock because I wanted to rest and make the most of every attempt. A failed MU is really taxing on the system. I managed to get 7 MU with one failure. After I got my first one I was so happy and the rest was gravy! I’ve never even done 7 MU in one day, let alone in a WOD. Hell, this was my first time even doing a MU in a WOD. Last year I had about 10 or 15 seconds to attempt a MU so this is a huge improvement for me.

On to 13.4…

Hike

Went out for a quick 1.83 mile hike in 31:08, hoping it limits the typical “Karen quads” that can be brutal for 2-3 days.

Fuck the False Grip

All of the squatting from the last two days is catching up to my legs. After the announcement of 13.3 and looking at some videos, I knew I needed to give no-false grip MU a try, so I went in around 8am this morning to open gym.

Warm-up

50-40-30-20-10 DU
30-25-20-15-10 Sit-ups

They were doing “Annie” in class today but doing that many sit-ups would wreck my core a bit, so Emily suggested I cut the number of sit-ups. I only missed a DU near the beginning of the 50 and right away in the 20, otherwise all unbroken. Finished in 5:30, so would have been a PR “Annie” for me had I done the extra 50 sit-ups.

Skill

I raised the rings and jumped on! First I did some hip to ring pulls with a kip to get a feel for the motion I’d need. Felt good. Then I went for it and tried the no-false grip MU. Got up there no problem and felt a lot easier than when I’ve done them with the false grip. I have a hard time supporting myself in the false grip, and even more so when I start swinging with the kip. I did a total of 4 or 5 singles and never had a miss. The only thing that sucks a bit is my wrists are in a bad position when I’m over the rings, so then I have to adjust. But I have the strength now where it’s not a huge deal to do. I’ll live with that instead of having to fight with the false grip.

Gymnastics WOD has a great 4 part no-false grip muscle-up progression series that I highly recommend checking out.

WOD

500m Row
2m Rest
500m Row

The class was doing 4 but I decided to call it quits after 2. I don’t want to burn myself out with having to do 13.3 tomorrow.

Working on Muscle-Ups

Feeling good today. Pecs are still sore from the competition. Was up early so headed in to work on muscle-ups before the 9am class.

I started out with rings hanging low from a pull-up bar so I could get in some reps working the transition with my feet bent under me and on my toes. Then I moved over to a set of rings I could grab on to while standing flat-footed and worked the strict transition. I kept missing because I’d let the rings get too wide and I was too slow in the turn-over. I nailed a few of them though. Just from that bit of work, my wrists started to rub raw. Need to try to do this once or twice a week.

Warm-up

4/4 World’s Greatest Stretch
15 No Push-up Burpees
200m Run
100m Run Backwards
200m Carioca (100m each direction)
300m Run
3 Rounds:
- 10 Evil Wheels
- 5/5 Glute Bridge March
- 10s Glute Bridge Hold

I worked up quite a sweat with the evil wheels.

WOD

30 Box Jumps (30″)
20 Full Cleans (155#)
30 K2E
20 Single-arm Push Press (53# KB)
30 Sit-ups
20 Alt Pistols
30 Burpee Box Jumps (30″)

Damn those cleans sucked ass and then the burpee box jumps at the end were pretty killer as well. Everything else was smooth sailing for the most part. I did the box jumps unbroken, the K2E in 12-10-8, push presses in sets of 5 per arm, sit-ups unbroken, and pistols with 2 short breaks mainly to get back to balanced. Really had to concentrate on the box jumps at the end. Finished in 16:36.

More Grace

Still unbelievably sore from Monday’s WOD, but I don’t think I’m anymore sore than yesterday. Went in for the 5:30pm and did an alternate WOD since the people who didn’t make it Monday were doing 30 reps of the Bear Complex.

Warm-up

30-20

PVC Pass-thrus
PVC OHS

Strength

5×5 Shoulder Press

8 @ 45#
5 @ 75#
5 @ 95#
5 @ 105#
5 @ 115#
5 @ 130#

Everything felt good and 130# was pretty easy. It would have been nice to know in advance what we were doing because I would have looked up what I did last time and known to go heavier.

WOD

10-9-8-7-6-5-4-3-2-1
- Russian KBS (53#)
- Floor Presses (40# DBs)
“Grace”: 30 Clean & Jerks (115#)

Since I know I’ll be working on the clean and jerks tomorrow in OLY class I went a little easy on myself with 115#. Had also just done “Grace” with 125# on Saturday, so this seemed like an odd choice to put in the WOD. I probably should have went Rx with 45# DBs for the floor presses because I flew through them with the 40s. Finished everything in 9:42.

Finisher

100 Quarter Get-ups (40# KB)

Most of the challenge for me with quarter get-ups is in keeping a stable shoulder as I get up to 10 in a row with one arm. Towards the end of the 100 it did get tougher to actually get up off the ground though.

After class I jumped on the rings and did a kipping muscle-up for the first time since my very first one back in July. This one was actually pretty fluid and I didn’t have to reposition my wrists and arms.

Garage Epicness

I went over to Kevin’s tonight to do some bench pressing. With CrossFitters it always turns into more than planned. I wanted to do a 5×5 on the bench and ended up doing:

10 @ 135#
5 @ 155#
5 @ 175#
5 @ 185#
5 @ 195#
3 @ 205#

A week and a half ago I set my 1RM PR of 215# after not having benched in 5 years. Today I put up 205# three times!

We started screwing around with some of the other stuff Kevin had in his garage. I’ve wanted to go for a max height box jump for quite some time now and never did it. He has a 30″ box and just built some platforms for box squats and deficit deadlifts, so we stacked them up and it came out to 44″. I couldn’t get myself to even attempt it so we started with the 34″. I’ve done 32″ an Survival Fitness so that wasn’t a big deal, but helped to build confidence. Swapped boxes to get up to 40″ and got up there without much trouble. Finally got to the 44″ which wasn’t bad either. We couldn’t stand all the way up though because the garage isn’t high enough.

So of course we had to throw a WOD together! We only used the 40″ height though, which is plenty high enough for reps.

5:00 AMRAP

4 Box Jumps (40″)
5 Burpees
6 GHD Sit-ups

I got through exactly 5 rounds. The box jumps get a little scary towards the end as you get tired.

After resting a bit, I jumped on his rings and knocked out a strict muscle-up like it was nothing. No idea where that came from but it was the first time I’ve ever done a strict one! I tried a couple more times and couldn’t get it again. Not even sure how the first one happened after doing ring dips this morning.

Epic night for a garage WOD!

Hero WOD “Brenton”

As mentioned in my plan this morning, I ended up going for a 2 mile trip in the kayak. I went each mile without stopping, just kept a steady pace and kept paddling. When I reached the halfway mark at a point on the lake, I took a swim and drank some water.

Since the rings were still up from the morning WOD, I decided to see if I could get a muscle-up. After a couple of scary attempts (I’m not sure how I didn’t dislocate both shoulders), I managed to get one! It wasn’t pretty, but it counts. I posted a video over on my main blog. Now I’ll have to concentrate on doing some drills to improve my technique.

After dinner settled, it was time to tackle “Brenton”. It didn’t look bad, so I decided to skip a warm-up and jump right into it.

WOD

“Brenton”
5 rounds

100 ft Bear Crawl
100 ft Broad Jumps

* Every 5 broad jumps, do 3 burpees.

They did this WOD yesterday at Survival Fitness by doing 4 lengths of 25 feet for each 100 feet, so I did the same. My time was 10:16, but I grossly underestimated “Brenton”. I should know better than to think a Hero WOD would be easy. I think I did 9 burpees during each round, but it probably would have only been 6 if I was going 100 feet straight. Having to stop and start makes this WOD more difficult.

Finisher

Death by Pull-ups, by 3s, on the rings

I got through the round of 12 plus 10 reps in the round of 15. Pretty disappointing since I’ve gotten through the round of 15 before, but my shoulders are absolutely wrecked. I’m guessing the few muscle-up attempts (particularly the failures) really took a toll. It could be the kayaking or push presses from either the WOD last night or this morning.