Reverse Hyper – Page 19 – Nick Momrik's Fitness Logs

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

Damn Back

It was so good to sleep in my bed last night after 9 nights on an air mattress. But the left side of my low back started acting up last night. For half the night it was extremely painful to roll over. Been getting better throughout the day, so hopefully it’s just something aggravated and not a new tweak. The back tweaks I’ve had recently affected the right side, so this is definitely something new. I’ve been using e-stim on it all day.

I went to CFi at 5:30 to work on a few things and then try some things with our team before a local competition on Saturday.

Warm-up

5 Rounds NFT

10 Reverse Hypers (210#)
200m Row
10 Shoulder Press (20kg)

Split Jerks

5x20kg
5x40kg
2x50kg
2x60kg
2x70kg
2x80kg
2x90kg
2x95kg

Felt ok. Didn’t want to push it with my back and not having worked on them for almost 2 weeks. Rest day tomorrow. Hopefully this issue clears up or a 2RM front squat and max clean are going to be pretty tough events.

New set of bumpers I picked up during their Matte Black Friday Hundo specials.

Sub 200

Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.

Warm-up

Bottom Squat Hold
2×10 Reverse Hypers (210#)
Knee to Chest Pulls
Zombie Kicks
Good Mornings (PVC)
High Knees
Butt Kicks
PVC Stretching

Strength

Deadlifts

7×155#
7×245#
7×315#
7×345#
7×365#
7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

8 Good Mornings
20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

Row (calories)
Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.

5 Rounds

12 OH Jumping Lunges (45#)
200m Ski Erg
50s Rest

Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:

1:03
1:09
1:10
1:08
1:09

That sucked!

Complete rest day tomorrow, with a massage.

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

3 Rounds NFT
- 10 Reverse Hypers (210#)
- 250m Row
Jerk footwork
10×45# Shoulder Press

Weightlifting

Split Jerks

5×45#
5×95#
2x3x115#
3x3x135#
2x3x155#
2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

High Hang Clean
Hang Clean
2 Front Squats
Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

1:00 MU
1:00 Rest
1:00 Burpees
1:00 Rest
1:00 Row
1:00 Rest
1:00 DU
1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

10 Reverse Hypers (260#)
10 Weighted GHD Sit-ups (20#)

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

500m Ski Erg
1:00 Rest
300m Ski Erg
3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

15 GHD Sit-ups
15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

1,000m Row (3:58.1)
2×10 Reverse Hyper (210#)
Bottom Squat Hold

Strength

Deadlifts

5×155#
5×245#
4×315#
2×365#
2×385#
2×405#
2×425#
2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

Conditioning

10:00 AMRAP

8 T2B
8 Deadlifts (185#)
16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

1,000m row (4:00)
2 Seated Box Jumps (24″)
5 OHS (45#)
2 Seated Box Jumps (30″)
3 OHS (95#)
2 Seated Box Jumps (34″)
3 OHS (135#)
2 Seated Box Jumps (38″)
3 OHS (155#)
2 Seated Box Jumps (41.5″)

XWOD

3-3-3-3-3 OHS
- 165#
- 175#
- 185#
- 195#
- fail 200#
2-1-2-1-2 Seated Box Jumps
- 2s: 45″
- 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

30 Snatches (75/45#)
30 Snatches (135/75#)
30 Snatches (165/100#)
30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

1:00 Bar-facing Burpees
1:00 Rest
1:00 Air Squats
1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

2:00
1:13
1:14

Accessory

Reverse Hyper

3x8x260#

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!

Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

3×15 Reverse Hypers (140#)
Air Squats
Bottom Squat Hold
30 Mountain Climbers
500m Row

Strength

Back Squat

10×45#
5×135#
4×205#
2×245#
2×265#
2×285#
1×305#
1×315#
1×325#
1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

10 OH Walking Lunges (45#)
10 MB Cleans (20#)
5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Plank
10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

250m Ski Erg
15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.

Show Up

Went in for the 5:30pm class. Started with some bottom squat hold and stretching.

Warm-up

5 Shoulder Press (45#)
8 Front Squats (45#)
5 Shoulder Press (95#)
8 Front Squats (95#)
5 Push Press (135#)
8 Front Squats (135#)

Strength

12:00 EMOM

Odds: 4 Push Press (185#)
Evens: 8 Front Squats (185#)

Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.

Accessory

3 Sets

10/10 Kroc Rows (62# KB)
10 Ring Push-ups

Conditioning

5:00 AMRAP

8 KB Snatches (44#)
10 Sumo Deadlifts (44# KB)
12 Wall Balls (20#, 10′)

* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.

I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.

Walked 200m outside since it was so nice out. After class I stayed for some extra work.

Weightlifting

5 Hang Muscle Snatches (45#)
5 Snatch Presses (45#)
5 Hang Muscle Snatches (65#)
5 Snatch Presses (65#)
5 Hang Muscle Snatches (75#)
5 Snatch Presses (75#)
5 Hang Muscle Snatches (85#)
5 Snatch Presses (85#)
5 Hang Muscle Snatches (95#)
5 Snatch Presses (95#)

I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.

Back

Reverse Hyper

3x10x230#

Could feel my back tight from the class so figured these were a good idea.

I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.

2,263

Planned to go at 9am, but didn’t get up until 8:30 and that was only because I got a text from my Dad after DnD turned off on my phone. Guess I needed the sleep. Went to the 4:30 class instead.

Warm-up

300m Row
Shoulder Pass Thrus
Bottom Squat Hold

Strength

Deadlifts

6×155#
6×245#
6×315#
6×335#
6×345#
6×355#
6×365#
6×375#

Hadn’t done anything more than 205# since September 12th, especially with the back tweak in the middle of that period somewhere. Felt solid.

Conditioning

Thruster Attack!

thrusters-are-coming

Every 1:30 for 5 sets

15 Thrusters (95#)

It was a fight, but made every round unbroken. It was actually easier than on Sunday when it was every 1:45, so that’s 1:00 of less rest overall. Shows how sick I must have still been. Really felt a burn in the quads, which were probably working a little extra after the deadlifts trashed the posterior chain.

That completes the 10 week thruster program. I’m glad it’s over! Next up is to test out “Fran”. I was planning to do it Sunday, but might wait until next Sunday to let my body fully recover. We’ll see how the next two days go. Over the 10 weeks I did a total of 2,263 thrusters (not counting warm-ups).

Midline

100 Sit-ups

Went unbroken in 3:34. Not blazing by what I’ve done before, but was pretty tired after the deadlifts and thrusters.

After class I jumped on the Reverse Hyper for 3x10x230#.