push-up – Page 27 – Nick Momrik's Fitness Logs

No Show

Went to coach the 9am with Kevin in Florida, but nobody showed up. I had no plans to workout and didn’t have any of my stuff, but at least I had on HYLETE pants I could do some things in. Since nobody was there I figured I might as well make use of the gym since I drove out.

Warm-up

Crossover Symmetry Activation
Glute activation
2×20 Reverse Hyper (120#)

2015-03-09-row

Conditioning

30:00 Row (active recovery)

Nice and easy. Went 6,358 meters.

Accessory

E20S 5:00

5 Push-ups

Got a little energy and felt like doing something more after the row. No struggle even at the end.

I did Crossover Symmetry Recovery and then 3 sets of 15 reverse hyper with 120#.

Some Squatting

Feeling fine after yesterday, other than the lingering issues I have. This stupid shoulder has been acting up for a few weeks, but luckily hasn’t been an issue for any movements.

Warm-up

Bottom Squat Hold
Dead Hangs (4-5x of about 20-30s)

Conditioning

Partner Workout

Pacer: 500m Row (4x each)
AMRAP:
- 5 Push-ups
- 10 American KBS (53#)
- 15 Air Squats

I was trying to keep my pace around 1:45 on my rows and just keep moving at a decent pace through the movements. First time really doing any squats in 2 weeks. We got done around the 17:40 mark and made it through 13+7 on the circuit.

Midline

3 Rounds

GHD MB Toss (20#)
8 Evil Wheels

Went all the way back to the ground on the first round of tosses, but only to parallel on the next 2.

Accessory

4 Rounds

30 Shoulder Taps
10 Ring Rows (feet on 20″ box)

I actually felt better than I ever have on the ring rows and it’s quite a bit harder on the box like that. Progress!

Max Reps Set

Had a dentist appointment this morning, so went to the 5:30 class so I could squat with Alex.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold

Strength

Back Squat

10x20kg
5x60kg
5x90kg
3x105kg
3x117kg
3x133kg
6x149kg (PR)

Alex has been doing some cycles of 5/3/1, so I jumped in with his program since our squat numbers are really close. My goal was 6 reps since I did 5×325# about 2-3 weeks ago and that’s about 328#. Didn’t think I was going to make it about half way through. I lost my tightness on the 3rd rep and it was ugly. Concentrated harder and had to grind out that 6th rep, but made it! Estimates my 1RM at 380#.

Oh, I didn’t mention that I created a Rep Max Calculator site. Give it a try.

Accessory

6 Sets

5 Ring Rows
8 Push-ups

Did them pretty much back-to-back since I was catching up to the rest of class. Not hard though.

Conditioning

7 Rounds

3 Curtis P (95#)
6 Push Press (95#)
30s Rest

Hot damn! Shoulders were burning up in the 4th round. Had to drop the bar in the 6th and 7th rounds, but was averaging about 30 seconds per round until then. Finished in 7:14.

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.

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.

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

CSA Activation
3×10 Reverse Hyper (210#)
Shoulder stretching
45# OHS, OH warm-up

Strength

5 Sets

10 OHS (95#)
10 Back Rack Lunges (95#)
Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
2nd: 10 C2B Pull-ups
3rd: 150m Row
4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

40 Double Unders
30 Box Jumps (24″)
20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff

Windy Cancun

Can’t believe how windy it has been here. Walked on the beach yesterday and today after breakfast. Didn’t really do anything else yesterday though. Hit up the fitness center around 12:30 today.

4 Rounds
- 25 Push-ups
- 20 Lunges
- 0.25 Mile Walk (15% incline, 3.5 mph)
Cash out: 50 Push-ups

The stupid treadmill wouldn’t stay paused enough while I was doing my push-ups and lunges, so I had to reset it after the first two rounds, which took at least 30 seconds. The pause didn’t work after the 3rd walk, so I was able to get right back on after my reps were done. Whole thing took 25:50. I did 10-10-5 for the first 3 rounds of push-ups and 15-10 on the 4th. For the 50 I was able to get in 3 sets of 10 before having to break them up. Very little rest in between all sets of push-ups. Walked 5:00 on the treadmill to cool down.

Heading home tomorrow.

In Mexico

In Cancun until Thursday. Needed that day of rest yesterday while traveling. My back feels great. I thought it would be in rough shape after the competition. Rose and I hit up the fitness center in the hotel around noon.

20:00 AMRAP

1:00 Walk (15% incline at 3.5 mph, increased a little on the last 3 rounds)
10 Push-ups

Could really call it a hike I guess. Had never tried something like that. Never had to break up the push-ups. I think I did 15 rounds plus a little time on the next walk, but lost track. Never really had to slow down on the push-ups, but that estimate should be pretty spot on. Walked 5:00 to cool down. Nothing crazy, but got the heart rate up, sweated, and worked on my push-up weakness. Mission accomplished. Walked 5:00 on the treadmill to cool down.

Go For 40

Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.

Warm-up

400m Row
Empty Bar
- 15 Back Squats
- 10 Good Mornings
- 10 Clean Shrugs
- 10 Muscle Cleans
- 5 Squat Cleans
- 10 Snatch High Pulls
- 10 Muscles Snatches
- 5 Squat Snatches

40:00 Running Clock

All we had out before starting the clock was our barbell.

Beginning @ 0:00…
- 30 Burpees (1:28)
- 3RM Hang Squat Clean
  - 3×135#
  - 3×185#
  - 3×205#
  - 2×225# – Lost grip on 3rd rep during the pull 😦
Beginning @ 10:00…
- 30 Burpees (1:38)
- 3RM UB Hang Squat Snatch
  - 3×95#
  - 3×135#
  - 3×155#
Beginning @ 20:00…
- 30 Burpees (1:32)
- 1RM Thruster
  - 155#
  - 185#
  - 215#
  - 235#
  - 245# (PR)
Beginning @ 30:00…
- 10:00 AMRAP of “Cindy” (9 + 24)
  - 5 Pull-ups
  - 10 Push-ups
  - 15 Air Squats

This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.

Played a little beach volleyball after.

18 Long Months

drink-coffee-work-out Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

1:00 DU
1:00 7-10 T2B

I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

5×45#
5×95#
3×115#
3×125#
3×135#
2×150#
2×160#
1×170# (PR)
1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

150m Row
Max Burpees

I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.

5:00 Rest

5 – 1:00 Rounds

100m Run
Max American KBS (53#)

Had to deal with a little traffic a few times. Managed 56 swings.

Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.

In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.