Muscle-up – Page 9 – Nick Momrik's Fitness Logs

2015 CrossFit Games Open Workout 15.3

I was happy to see what Castro announced for 15.3. Was pretty excited to give it a shot today. Got to the gym a little after 5:15 to start warming up.

Warm-up

1,000m Row
Crossover Symmetry Activation
PVC pass-thrus
Bottom Squat Holds
1 Muscle-up
5 Wall Balls

Wanted to get that one rep in there since sometimes I fall through on my first one in a workout.

2015 CrossFit Games Open Workout 15.3

14:00 AMRAP

7 MU
50 Wall Balls (20#, 10′)
100 DU

My goal was to get 2 rounds plus at least another muscle-up. I planned to go 3-2-2 on the first set, get a double on the second set and then do doubles or singles, whatever I could do. Planned for 15-15-10-10 on the first set of wall balls or 5 sets of 10 depending how I felt coming off the rings and then sets of 10 for the other round. Hoped to cut myself off at 40 double unders and do 3 sets each round.

Things played out a bit differently and mostly for the better. Easy muscle-ups the first round with 3-2-2, so I went 15-15-10-10 on wall balls, but missed more than I’d like on the rope. Was done in under 5:00 I think when I figured 5:30 was a best case scenario. Went 2-2-2-1 on the rings and 5 sets of 10 on the wall, then a little struggle on the rope again, but 5 sets I think. Finished that second round at 11:37, way ahead of where I expected. Felt decent up there so busted out 3-2-2. Not sure where that came from. I guess I should have trusted all the muscle-up work more because it sure paid off. Then I just tried to get as many wall balls as I could before time ran out and got 27 for 348 total reps. Pumped!

That was a fun workout and one I’ll try again in a few months.

Oh, and get this, about 15-20 minutes after the workout I did a strict muscle-up for the first time with no problem. WTF! Guess I just need those muscles really warmed up to do it.

Lighter Reps

Went in for the 9am. Warmed up my shoulders with Crossover Symmetry Activation.

Strength

Shoulder Press

10×45#
5×75#
5×95#
3×125#

Figured I’d wait to use the legs until I needed to. Build more upper body strength through the warm-up sets.

Push Press

3×155#
3×175#
3×195#
E30S 5:00 (10 sets) – 1×215#

Rough going on those 10 singles.

Gymnastics

E30S 5:00

2 MU

E30S 5:00

5 HR Push-ups

Conditioning

15-12-9

C&J (95#)
Ring Dips

Thrusters were programmed in the workout, but I’m still staying away from squats, so I did clean & jerks instead. Most reps were actually a push press. All sets were unbroken. Went 5-5-5, 4-4-4, and 5-4 on the ring dips and finished in 5:23. Not so fun doing the ring dips after all the muscle-ups and push-ups fried the needed muscles. It was fun doing some C&J at a lighter weight for a change of pace.

I rested a little and then stuck around to get in some more work since my Air Dyne is still broke and it’s so damn cold out I don’t feel like warming up the garage later. Nice to be done for the day too.

20 Rounds
Air Dyne (AD2)

30s @ faster than 10:00 pace (>80 rpm)
30s slow

I was going 85 rpm and higher every round. Racked up 515 calories and went 6.76 miles. Did Crossover Symmetry Recovery before I left.

Midline

Took a break from work in the evening and knocked out some planks. Did these on my elbows because after the workout this morning my shoulders and wrists didn’t need the extra strain that comes from doing them on your hands. After seeing Michelle hold a 6 minute plank without even struggling, I’ve become a little obsessed with these. Body size probably helps her a lot because I start shaking 45 seconds in. No excuses though! Improving core strength is never a bad thing.

2:15 Plank
3:00 Rest
2:00 Plank
3:00 Rest
1:45 Plank
3:00 Rest
1:30 Plank

Better at the End

Just the 10am class for me today. I’m starting to cut back on volume and try to push my intensity leading in to the Open.

Warm-up

Crossover Symmetry Activation
Calf stretching
6 Rounds
- 20s DU
- 20s Rest

I got 200 DU.

Skill

I was helping out some people with MU swings and got in a few sets of my own. Did 6, 1, and 4 I believe and should have had a strict one I was so damn close.

Conditioning

14:00 AMRAP – Partners
4-8-12-16-20-24-28-32…

G2O
Box Jumps

Split up the reps however you want. I used 95# and did all snatches. We did 2s, 4s, 6s, 8s, 10s, 8-4, 8-6, 8-8. I split up my snatches on the round of 8 into 4-4 and my 10 into 6-4 I think with a quick breather before picking the bar back up. Everything I did in unbroken sets. Box jumps were easy. We finished the round of 28 and the 32 reps on the bar. For the first time I can ever remember, I actually felt better with snatches as the rounds went on and doing 8 unbroken wasn’t an issue for me, so something must be working.

More Than I Bargained For

Needed that rest day yesterday, but it’s so hard not to do anything. Got a massage in the afternoon. In early this morning before the 10am class to get in some extra work.

Warm-up

2k Row – 7:55.5

Gymnasty

E30S until fail

2 MU

Made it through 14+1 and failed on muscle-up #30. I wanted that last one so bad. Smoked the total number of reps from doing 1 every 15 seconds. One big chunk of rest makes a big difference.

Accessory

5 Rounds

5 Seated Good Mornings (165#)
10 Weighted GHD Sit-ups (20# MB)

Yuck. Took 7:11.

Had a little rest time before class got going.

Row

3 Rounds

3:00 slow (~2:25-2:30/500m)
1:00 @ 90% (~1:45/500m)

Then another 2:00 slow to cool down, so 14:00 total. Went 3,115 meters.

Conditioning

Partner WOD

Buy-in: 50 Burpees
4 Rounds
- 12 C&J
- 40 Wall Balls
Cash-out: 50 Burpees

Paired up with Dan. We alternated 5 burpees each, 3 C&J each, and 10 wall balls each through all of our sets. I used 155# for the C&J for a challenge, doing quick singles in the first 3 rounds, then I did 3 TnG and 2-1 in the 4th round. We finished in 15:44.

Midline

3 Rounds NFT

Partner MB Pass Complex
- 8 Chest MB Passes
- 8 OH MB Passes
- 8/8 Side MB Passes
- 8 Up MB Passes
8 Back Extensions

I used a 20# medicine ball for the complex. We did 2 times through the complex, then switched over to the back extensions, where I used a 45# bar for my second and third set. Then we went back for our final round of the passes.

Repping Singles

Got to the gym early to put in some extra work.

Row

2,000m @ 1:55 pace

Half way through I wanted to cut back to 1:57, so I know it was a good pace to have. Held on and was just under with a time of 7:39.8.

Gymnastics

I took this slomo before getting started.

E15S until fail

1 MU

Got through 23, or 5:45, before missing. Amazing how hard they get just doing singles. Back in August I got 21 at 5# lighter bodyweight.

I was going to do some C&J EMOM work, but Kevin told me he’d do a partner workout with me if I created it, so I threw them in the metcon instead. We worked on goats for 20-30 minutes.

HSPU

3 @ 2.5″ Deficit (Strict)
2×3 @ 3.5″ Deficit (Strict)
2×3 @ 4.5″ Deficit (Strict)

Conditioning

20:00 Partner AMRAP

20 C&J (135#)
30 Burpees
40 T2B
50 Russian KBS (62#)

Kevin used 95#. We split the clean & jerks, burpees, and toes to bars up into sets of 5 each for the first two rounds and the kettlebell swings into 15-10 each. I did my sets of 5 unbroken in the first round and my first set in the 2nd round, then quick singles. He hit the wall in the 3rd round during C&J so I started doing more than half the reps and some bigger sets of burpees and T2B, then I did 30 swings before letting him finish out. We had 1 swing left when time ran out.

Cool Down

10:00 Row

Nice and easy with a pace around 2:18-2:19. Went 2,157 meters.

In the month of January I went almost 145 kilometers or about 90 miles.

Air Dyne – 88,200m
Row – 38,377m
Ski – 18,214m

Bear Struggles

In for the 10am class.

Warm-up

Dynamic for 11 rounds of 15s I think. Combination of jumping jacks, mountain climbers, plank, push-ups, and squat jumps.

Gymnastics

Front squats were on the board, but I’m deloading squats this week, so did my own thing here. I was planning to stay after class and do these, so worked out even better.

E2M 16:00

4 Muscle-ups

I missed the final rep on the 8th set! Then I missed a single 2 more times and called it quits before I tore up a shoulder. Was feeling good, so was kind of surprised I missed, but when I hit that point it’s just done. Most sets of 4s I’ve ever done though.

Conditioning

11:00 AMRAP of 1-2-3-4… Ladder

Bear Complex (115#)
Burpee

Paced myself right away. Not the kind of day where I want to kill myself going into Super Sunday. I dropped the bar after every bear complex and took a few breaths. Ended up completing the round of 7 and then 1 bear complex of the 8s. Glad I didn’t go with 135#. Using 95# would have been interesting.

Midline

3x with a partner

6 Chest MB Passes
6 OH MB Passes
6/6 Side MB Passes
6 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes were not bad at all compared to when we do 10 reps.

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

Crossover Symmetry Activation
3x10x210# Reverse Hyper
Bottom Squat Hold
Stretching

XWOD

5-5-5-5-5 Bench Press
2-1-2-1-2 HSPU
- 2s: Kipping HSPU
- 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

10×45#
5×95#
5×135#
5×165#
5×185#
5×195#
5×205#
5×215#
5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Snatches (95/65)
@ 10:00 – 5-10-15
- Back Squats (135/95)
- Bar-facing Burpees
@ 20:00 – 15-10-5
- Deadlifts (205/135)
- Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
- 10 T2B
- 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

Beat

Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.

Snatch

2x3x40kg
3x50kg
3x60kg
2x70kg
2x75kg
80kg (✓ ✘)
5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
70kg (✓ ✘ ✓)

Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.

Stayed for the 4:30 class.

Warm-up

3x10x210# Reverse Hypers
Bottom squat hold
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (green)
10 Push-ups

Strength

Back Squats

5×45#
10×135#
10×185#
10×205#
10×225#
10×245#

Felt good. No issues with the back.

Gymnastics

8:00 EMOM

3 Muscle-ups

All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.

Conditioning

5 Rounds

12 Burpees
20 Russian Twists (53#)

I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.

Double A

Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.

Warm-up

PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
10 Good Mornings (45#)

Strength

OHS

10×45#
3×95#
3×135#
3×155#
3×175#
2×195#

Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.

Conditioning

They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.

“Amanda”
9-7-5

Muscle-ups
Snatches (Full, 135/95#)

*10:00 cap

First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!

Rest 5:00

“Annie”
50-40-30-20-10

Double Unders
Sit-ups

Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.

Did a little shoulder and hip mobility after.

Going to Miss Sundays

Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦

Warm-up

1,000m Row (4:21)
Bottom Squat Hold
Stretching

Gymnastics

10:00 EMOM

3 MU

Felt really good today! Maybe because it was the first thing and I was so fresh. I started working more on the push away at the top while finishing the dip. I think it helped generate more momentum. No real risk of missing any reps today.

Explosive Training

10:00 EMOM

Odds: 3 TnG C&J (155# for 3 rounds, 165# for 2)
Evens: 3 Box Jumps (38″)

Repping out those weights was tougher than I expected. The box jumps weren’t really that hard.

10 Rounds

10 Plyo Lunges
8 Skater Jumps
6 V-ups

Pretty quick one and not that hard. Took me 6:01.

2:00 Burpees
4:00 Rest
2:00 Burpees

I got 40 and 39.

2014-11-23-crew