Muscle-up – Page 4 – Nick Momrik's Fitness Logs

TEN!

My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.

Warm-up

3 Rounds

250m Row
10 PVC Pass Thrus
10 PVC OHS
10 KB Glute Bridges (35#)
20s Handstand Hold

3 Sets

5 OHS (45#, 3111 tempo)

Strength

10:00 EMOM

3×95#
3×115
3×135
3×145
3×155
3×165
2×165
3x3x155

I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.

Conditioning

5 Rounds

30 Ball Slams (30#)
20 Bear Hug Lunges (30#)

Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.

Gymnastics

Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.

E3M – 4 Sets

MAX Unbroken Muscle-ups

My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.

There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.

30 Muscle-ups!!

Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.

Warm-up

2 Rounds
- 15 Jumping Jacks
- 10 Groiners
- 10/10 Arm Circles (Front/Back)
- 10 OHS (15#)
- 5 Broad Jumps
3 Sets (45-75-75#)
- 1 Snatch Deadlift
- 2 Hang Power Snatch
- 1 OHS
- 1 Hang Squat Snatch
5 Snatch Grip Deadlifts (75#)
5 Snatch Pull (75#)
5 High Hang Muscle Snatches (75#)
5 Overhead Squats (75#)
5 Hang Power Snatches (75#)
5 Hang Squat Snatches (75#)

NCFit programming really likes the extended warm-ups!

Conditioning

15:00 EMOM (alt)

7 Hang Squat Snatches (95#)
25 Sit-ups
15 cal Row

Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.

Gymnastics

We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.

E45S – 10 Sets

3 Muscle-ups

After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.

This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻‍♂️

32 on the Rings

Had a blast at the Sky Zone Trampoline Park yesterday and managed to stay injury free except for a few dings on my hand from the obstacle course. Legs seem fine from all of the jumping too.

Strength

Bench Press

8×45#
8×95
8×115
8×135
8×155
8×175
8×185
8×195

That was 10 pounds heavier than a month or so ago. Might have been able to go up one more set.

Conditioning

4 Rounds

8 Muscle-ups
50 Air Squats

Went infinitely better than I expected; I thought for sure I’d end doing singles in the 3rd or 4th round. I was able to do 2×4 every round with 20-30 seconds of rest! Dips got tough at the end. I held a controlled and steady pace for the first three rounds of squats, knowing I couldn’t jack up my heart rate for the rings. First round was done a little bit under 3:00 on the clock and slowly drifted off that pace for the next two rounds. Then I pushed the pace on the last 50 air squats to make up a lot of time and finish at 11:46.

Maybe there is something to the power of the Sunday pancakes!

Midline

50 V-ups
30s L-hang
50 Twisting Crunches
30s L-hang
50 Lemon Squeezes
30s L-hang
50 Twisting Weighted Sit-ups

Pretty terrible with the high reps. I did all of the hangs in two sets of 15 seconds they were so bad after the V-ups that kicked it off. Took around 12 minutes.

Heading out to buy a used Concept 2 rower I found for $500. I’ve been keeping my eye out for a long time, but they rarely ever get listed for sale and even more rarely under $700.

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Beat the Nasty

Body feels good. The usual 4pm class.

Warm-up

4 Rounds
- 20s Hollow Hold
- 10s Rest
- 20s Superman Hold
- 10s Rest
2 Rounds
- 20 Air Squats
- 15 PVC Passes
- 10 Hang Power Cleans (45#)

Pretty sure I could warm up my squat in the first 50 reps. 🙂

Conditioning

“Nasty Girls” – 3 Rounds

50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135#)

Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.

Accessory

3 Sets

10/10 Kroc Row (50#)

Midline

50 Sit-ups

I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.

Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

1:30 Row
10/10 Bulgarian Split Squats
15 Air Squats

Strength

Back Squat

6×45#
6×115
6×165
6×195
6×215
4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

5 Muscle-ups
8×60′ Run
10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

18.3

I was hoping to see ring muscle-ups come back this year but didn’t expect to see them on the bar as well. After noodling on this one I didn’t think I’d mind it. I was thinking it would be all about how good of a day I could with the rope and how much I could limit my rest on the rings. I figured I would be thrilled if I could miraculously get through 1 round.

CrossFit Open Workout 18.3

14:00 AMRAP (or 2 rounds for time)

100 DU
20 OHS (115#)
100 DU
12 Ring Muscle-ups
100 DU
20 DB Snatches (50#)
100 DU
12 Bar Muscle-ups

Managed to get the first set of double unders unbroken and then did 12-8 overhead squats. Second set of dubs wasn’t too bad. I went 3×3 on the rings with kind of long rests after those sets and then 3×1 with short rest. I was feeling I might fail so didn’t want to push the big set. Should have tried for shorter rest. Started to lose my dubs after that. The snatches felt heavier than I expected and I put it down halfway through. Weak! My 4th set of dubs was a struggle and I was getting pissed as I watched the clock tick away. I was leaning over and resting too much too. I started to worry I wouldn’t have time for any reps on the bar. Finally finished at 13:06 and did 2-2-2-1 to finish with 459 reps.

I look forward to trying this one again when my conditioning is back up.

Go Eagles!

Back to reality with snow overnight. Slowly made it to the gym today.

Active Life – Single Leg Bias – Warm-up

10 Eccentric Knee Flexion (30#)
10 Paused Wall Balls (3s pause)

Conditioning

15:00 AMRAP

5 Muscle-ups
10 Burpee Box Jump Overs (24″)
15 Back Squats (95#)

Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.

Active Life – Single Leg Bias – Workout

4 Sets (2x each arm)

100m One Arm Farmer Carry
1:00 Rest between arms

I used 28kg and 32kg. Rough with that 32!

Midline

Tabata – 6 each, alternating

Russian Twists (45# plate)
Hollow Rocks

Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.

Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

30s/30s Foam Roll quads
10 Eccentric Knee Flexion
5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

5×45#
5×75
2×95
2×115
2×135

10:00 EMOM

2 Power Snatch
- 7 sets 155#
- 2 Sets 165
- 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

Bent Knee Hollow Hold: 3-5 breaths
Side Plank: 3-5 breath hold on each side
Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

40s HS Hold
20s Rest

No met-con today, but got in a lot of good work.

Rough First Rep

Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?

Warm-up

3×10 Reverse Hyper (140#)
Bottom Squat Hold
Shoulder Stretching
2x
- 20 Air Squats
- 10 Plyo Lunges
- 20 Banded Pass Throughs
- 10 Toe Touches

Strength

10/10 Single Leg KB Romanian Deadlift

1 Set 44#
3 Sets 53#

Class was doing deadlifts so I did these. Cut them off before I tweaked something.

Conditioning

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Plyo Lunges
10 Burpees
20 American KBS (62#)
10 Burpees
10 Muscle-ups
10 Burpees
20 American KBS (62#)
10 Burpees
30 Plyo Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats

Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.

Heading to Forest Dunes in the morning for a couple of days of golf!

Weak Core

Had an appointment at the chiro and then went to the gym for the 4:30 class.

Warm-up

Bar “Hang” Stretch
Bottom Squat Hold
3 Sets
- 20 PVC Passes
- 12 Plyo Lunges
- 10 Ring Rows
Wrist Stretch
Banded Shoulder Stretch

Ring rows have never felt so easy.

Strength – Front Squat

10×45#
10×95
6×135
4×185
2×225
1×245
1×265

Started losing position with the 265 and could feel my back as I walked away, so that was enough squats for me. Live to squat another day. I think I’ve lost a lot of core strength/stability from not squatting in these last 3-4 months. Probably explains why the hollow holds were so hard on Sunday too.

Conditioning

10:00 AMRAP

3 Muscle-ups
10 Push-ups
30 Double Unders

The muscle-ups felt pretty good, but the dips started bleeding fatigue over into the push-ups, which got hard in my last 2-3 rounds. I think I missed once in 2 sets of dubs and 3 times in another set, otherwise unbroken. Scored 7+1, with no misses on the rings. I had to triple kip my 3rd dip in the 7th round, but made it. I did feel something in my left shoulder right away in round one and throughout the workout. Hopefully it’s just from not having done MU in several weeks, because my shoulders have been feeling money.