push-up – Page 28 – Nick Momrik's Fitness Logs

Kiss My Ass Barbara

Sunday!

Warmed up with some stretching, 10×45# shoulder press, 5×95# thruster, and 3×135# clean thruster.

E3M 15:00

1.1.1 Clean Thruster
3 Evil Wheels

* Take 5-10s between clean thruster reps.

Worked out to about 2 minutes of rest between rounds, which is what I was going for with the design. I used 155, 175, 195, 205, and 225#. That was fun. My max clean thruster was 240# the last time I tried, so 225# for 3 reps was tough.

“Barbara”
5 rounds

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3:00 Rest

Went out hot, which turned out to be really dumb. My rounds were 3:37, 4:12, 4:29, 4:59, and 5:07 for a total time of 22:24. That’s 9 seconds slower than the only other time I’ve done this benchmark, though I was 22 pounds lighter back then. I went 20, 20, 20, 14-6, and 12-4-4 on my pull-ups and I think I did 3 sets of 10 for the first 2 rounds of push-ups. If I had broken up the pull-ups and push-ups more in those first two rounds I think I would have been able to keep a more consistent pace. Last time I did “Barbara” my rounds were almost all exactly the same time (4:23, 4:26, 4:26, 4:33, and 4:27). My head was a little too big today.

Wore gymnastics grips but they don’t protect the thumb. Glad it’s not very deep. Better to have it there than somewhere on my palm.

Back Feels Good

Recovery day today after a tough few days. My back is feeling great after the deadlifts yesterday. Makes me excited!

Jumped on the Air Dyne (AD2) for 30 minutes in zone 1 and went 14.66km.

Trying something new today. Filling up a 6×6 grid with sets of push-ups throughout the day. A set can be as low as 1 push-up. Got the idea from End of Three Fitness and seems like a good way for me to get in some volume. Upper body strength is definitely a big weakness. It’s also a great way to focus on perfect reps since it’s not about speed or volume in one set.

Ended up with 250 total push-ups by 6:20pm.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

2 Rounds NFT
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Bench Press
- 10×45#
- 5×115#
- 5×165#

XWOD

4-4-4-4-4-4 Bench Press (205#)
2-1-2-1-2-1Plyo Push-up
- 2s: 18″
- 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

8 Wall Balls (20#, 10′)
8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

5 Box Jumps (24″)
5 Burpees
25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

3×45#
3×75#
3×95#
3×115#
3×135# (with 1 fail)
3×155#
3×175#
3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year.

Snatch

3×95#
3×115#
3×135#
5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

So Much Oxygen

Traveled back from Estes Park, CO yesterday. Was great to get a solid night of sleep in my own bed. Made it in for the 10am class. Warmed up with a few minutes of jump rope and 3/3 Turkish Get-ups with a 30# DB.

10:00 EMOM

2 Turkish Get-ups (53# KB)

Partner Chipper

100 DU (50 each, can work at the same time)
150 American KBS (62#, Kevin used 53#)
100 Wall Balls (20#, 10′)
75 Push-ups
50 Ring Dips
100 DU (50 each, can work at the same time)

We finished in 15:59. Ring dips sucked! Wasn’t too bad of a workout, especially coming back down from elevation all week.

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

400m Row (1:39)
15:00 Stretching & Mobility
4 Rounds NFT
- 10 American KBS (35#)
- 6 Wall Balls (20#, 10′)
- 2 Burpees
- 2 Good Mornings (PVC)

Conditioning

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!

Full of Grace

Enjoyed the extra hour of sleep, even though I was in bed by 11. Feeling better about myself now that I’m waking up at a decent time again. Super Sunday at 11am.

Warm-up

1000m Row (4:21)
2×50 Band Pulls (red)
5×45# C&J
5×95# C&J

Benchmark Test

“Grace”

30 C&J (135#)

Last August I did a 3:03. Was hoping to get under 2:30 today. Did 10 unbroken and then all singles. Had 15 reps in at 1:00 and finished in 2:17, which is a 46 second PR! I attribute a lot of that to the Thruster Attack, but also to the combination of Kevin’s CFi programming and the extra work I do. I’ve been making huge progress the last few months.

Gymnastics

1/2 of “Tabata Something Else”

4 Tabata Pull-ups
4 Tabata Push-ups
4 Tabata Sit-ups
4 Tabata Air Squats

I did 43 pull-ups, 45 push-ups, 42 sit-ups, and 58 air squats for a total count of 188. Originally had planned on doing the full benchmark workout, but when several people showed up late to delay Grace I adjusted. At the end of the day it turned out to be a great call.

Strength

5 Sets

10 Good Mornings (95#)
4/4 Barbell Step-ups (95#, 20′)

Went right from the good mornings into the step-ups since the bar was already on our back. Nothing super heavy.

Monostructural Conditioning

250m Row
~3:00 Rest

I busted ass on the first one, seeing a new low of 1:15/500m on the pace at one point. Couldn’t keep up that pace for the remaining 3. Times were 40.4, 43.3, 43.5, and 43.8. Quads and ass were burning up at the end of those last two intervals.

Nowhere for any body part to escape today. Walked out feeling pretty beat.

Year 4 Begins

Solid sleep again! I could get used to this. In for the 9am class.

3 years ago I did my first CrossFit workout and almost didn’t make it out the door. I was hooked and I love it just as much as I ever have, maybe more. CrossFit has changed my life in many great ways and I can’t see myself doing anything else.

Power Cleans

5×95#
3×135#
2×155#
2×175#
2×195#
2×215#
1×225#
1×235#
1×245#
1×255#
1×265# (PR & matches my best clean)

I didn’t have any second thoughts about 245# or 255#, but add that extra 10# and it starts to get in my head. I was confident I’d hit it without much trouble, but still it was still scary. Fitting for Halloween I guess.

4 Rounds NFT

8 GHD Sit-ups (14# MB)
10 Reverse Hyper (210#)

20:00 AMRAP

5 Power Cleans (185#)
7 Push-ups
9 Air Squats

Decided to go heavy as a way to pace this out. If I had used something like 95# it would have been all gas on the cleans. I did the first round pretty fast and then settled into a relaxed pace until there was about 3 minutes left on the clock when I picked up the pace. Did the air squats pretty slow, with a focus on pushing my ass back first. Finished 12 rounds and 2 more cleans for a total of 62 power cleans!

Down for the Count

Had every intention of making it to 9am this morning and was even in bed at a decent time. But didn’t wake up until almost 8. So went to 5:30 class instead.

Warm-up

2 Rounds

5 Strict Pull-ups
10 Push-ups
15 Air Squats

Strength

Bench Press

10×45#
5×95#
5×135#
3×185#
3×205#
3×215#
3×225#
3×230#

Not too much of a struggle, but I think it was a good decision to only jump 5# for that last set. It wasn’t too long ago that I would ask for help unracking 230# for 1 and now I have no problem unracking it myself for a triple.

Gymnastics

8:00 EMOM

Muscle-ups

Can tell I haven’t been doing these! I got 4-4-3-2-3-2-2-2. The push away at the top seemed to wear me out more in those early rounds. I haven’t done too many reps with that method of cycling. About halfway through I switched back to reversing the dip and then dropping into the next rep. Was feeling pretty out of breath already at this point.

Conditioning

3 Rounds

1:00 Wall Balls (20# MB, 10′ target)
1:00 Ball Slams (25#)
1:00 Burpees
1:00 Rest

I got 27-26-26 wall balls, 26-20-19 ball slams, and 13-14-14 burpees. Going from wall balls to ball slams was brutal. I had to take some breaks during the second and third set of slams. I was out of it after this one, feeling a little light-headed and shit.

No Excuses When Traveling

Slept better last night, finally finding a sweet spot with the temperature in my room. We are staying at the Canyons Resort, which is really nice. I’m in the Grand Summit Hotel and they have a decent fitness center, which I hit up at about 7am. No excuses while traveling; you can get in a workout anywhere. Do something!

7 Sets

10 Incline DB Bench Press (45° incline, 20-25-30-35-40-45-50# DBs)
10 Russian Twists (35#)

5 Rounds NFT

5 Strict Wide Grip Pull-ups
5 Strict Bar Dips

They had one of those dip/pull-up/push-up/ab stands, which wasn’t very stable or very tall, but it got the job done.

5 Rounds

15 Push-ups
20 Lunges
25 Air Squats

My legs were burning something fierce during the air squats after the first round. Brutal combo with the lunges. Never really stopped moving and finished in 9:18.

Pounding

Woke up with a headache, but hit the pavement around 8am. Went for a 30 minute active recovery run, covering 3.14 miles. Then I walked about a half mile to get home.

Switching up from strict pull-ups on this rest day to some different sets of push-ups. Did one big set for each type of push-up, stopping a few reps shy of failure. Undefined rest between sets as I did them during breaks from working. Was done over the course of a few hours.

20 Clapping Push-ups
30 Wide Push-ups
25 Diamond Push-ups
20 Ring Push-ups
30 Push-ups

Can you tell I like pretty numbers? I cut the ring push-ups pretty short because I didn’t want to get strap burns on my arms. Next time I’d be sure to put on my shin skins.