Ring Dip – Page 6 – Nick Momrik's Fitness Logs

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

10×45#
5×135#
5×205#
5×245#
5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

3x40kg
3x60kg
3x80kg
3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

2x60kg
2x65kg
2x70kg
2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

3x40kg
2x60kg
1x75kg
1x80kg
1x85kg
1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

Buy-in: 8 Rounds (4 each)
- 40′ OH Plate Carry (35-45-45-45#)
- 40′ Run
Start Clock…
- 4 Rounds
  - 16 HSPU
  - 16 Ring Dips
  - 16 Pull-ups
- 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

7 Weeks of Squats

Had everyone warm-up with 100 walking lunges today since it’s been so beneficial for me.

Squat Every Day

2 Front Squats + 5 Back Squats

45#
135#
205#
245#
275#
295#
315# (PR)

That ends 7 complete weeks of squatting every day. 49 days! Planned to go 310# for 5# over last week but bumped to 315# and I don’t think it was a great idea. Tweaked my SI joint on the very last rep. Fuck! Made it all the way through 7 weeks with the back feeling great and on the last rep gets me. Hopefully won’t be anything serious. Chiro Dan was just to roll it out a bunch and get some movement in there. The 315# is 20# more than I had done for this complex when I started this “program” or whatever you want to call it, since I was making things up as I went. 315# used to be my max front squat too.

Squatting every day sure was interesting and I think it paid off for me big time. Lifting more than 300,000 pounds over the 7 weeks. These last two weeks were fucking heavy with PRs on 14 of the last 15 days and a Murph PR on that other day. More than ready for a deload!

Gymnastics

I was planning to do some muscle-ups but not with the way my back was feeling. I did 4 sets of 5 strict ring dips every 30 seconds. Then thought that was dumb with 100 push-ups coming up. So I did a 1:30 plank, rested 30 seconds, and did a 1 minute plank.

Conditioning

1,000m Run
100 Push-ups
10 Snatches (135#)

Went hard on the running, finishing at 3:38. Caught my breath a little and then starting doing sets of 5 push-ups at a time. Somewhere around 60-70 I had to cut back to 3s and 4s. Did all singles on the snatches but was pretty quick to get back on the bar. Finished in 9:29.

15.4 + Super Sunday

Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.

Warm-up

1,000m Row
Crossover Symmetry Activation
Bottom Squat Hold
Roll back
PVC Pass-thrus
Cleans
- 5×45#
- 5×95#
- 3×135#
- 3×185#

2015 CrossFit Games Open Workout 15.4

8:00 AMRAP

3 HSPU
3 Cleans (185#)
6 HSPU
3 Cleans (185#)
9 HSPU
3 Cleans (185#)
12 HSPU
6 Cleans (185#)
15 HSPU
6 Cleans (185#)
18 HSPU
6 Cleans (185#)
21 HSPU
9 Cleans (185#)
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.

Was a little crazy in the gym this morning so got a later than normal start for the regular workout.

20:00 AMRAP

20 Box Jumps (24″)
20 Burpees
20 Sit-ups
20 Walking Lunges
20 Push-ups

With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.

6 Sets

30s Bottom Ring Dip Holds
100′ Farmer’s Carry (62# + 70# KBs)

Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.

250m Row
~2:00 Rest

My times were 45.1, 45.4, 46.2, 45.1, and 44.4.

A lot of work overall, but nothing that really destroys you.

Retest After 2 Years

I am feeling those wall balls from 15.3 in my hamstrings and ass! Good turnout today even with several people away and some running St. Patrick’s Day races in Bay City.

Warm-up

1,000m Row
Bottom Squat Hold
Shoulder Stretching
Cleans
- 3×95#
- 3×135#
- 3×165#
- 3×185#

Conditioning

7 Rounds

3 Cleans (205#)
21 Unbroken DU

Did this one 2 years ago at CrossFit Full Strength and it took me 9:14. Today it only took 5:24 and I had a miss on 2 sets of dubs! Did all singles on the bar, but never really took a rest.

5:00 AMRAP
2-4-6-8…

Hang Power Snatch (95#)
Box Jumps (24″)

Got nasty pretty quick! I finished the 10s and then 12 snatches.

Gymnastics

10 Sets

3 Strict C2B Pull-ups
3 Strict Pause Ring Dips (5s)

Really focused on keeping a tight hollow position in both movements. Wanted to be explosive with my pull-up. Got tough with the longer pause on the dips.

Midline

MAX Weighted Plank (45#)
~2:00 Rest

I went 2:15, 1:30, and 1:25.

15.2 Again

Rested yesterday so I could take another shot at this. Got up early to get it in so that I could participate in Super Sunday. Got to the gym at about 8:30. Totally forgot about the stupid time change and I was up until after 11 watching the Duke-UNC game, so not much sleep. 🙂

Warm-up

1,000m Row – 4:33
Crossover Symmetry Activation
Stretching & Mobility
Bottom Squat Hold
5×45# & 5×75# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:
- 10 OHS (95#)
- 10 C2B pull-ups
From 3:00-6:00, 2 rounds of:
- 12 OHS (95#)
- 12 C2B pull-ups
From 6:00-9:00, 2 rounds of:
- 14 OHS (95#)
- 14 C2B pull-ups
Etc., following same pattern until you fail to complete both rounds

I wore a pair of the Natural Grips instead of the leather gymnastics grips, thinking they are thinner so would be better on the grip. Not sure either set made any big difference. Just didn’t want to rip at all costs.

Much better plan of attack today. All c2b were kipping today instead of butterfly, which I think fatigues me more. I did 5, rested 5 seconds on the back, then 5 more on both sets of 10 OHS and all singles pull-ups. Had 30-40 seconds of rest I think. Went 12 unbroken OHS and all doubles on the first set of C2B I think. Then 12 OHS again or possibly 6, rest 5 seconds, last 6. I don’t really remember. I think I did a couple of doubles, then all the rest singles. Had 23 seconds to rest. I know I could finish those no problem. I just died then. Dropped the bar 4 times during the set of 14 OHS and did all single chest to bar pull-ups. Finished them with like 3 seconds left and fell to the floor. 116 reps, which is 8 less than last year, but it’s all I had on this day. I’ll take it. Bring on 15.3!

Went home, got some food, and rested. Back for Super Sunday at noon.

Warmed up with some stretching, rumble rolling, bottom squat holds. Then some 45# and 95# pendlay rows.

10:00 EMOM (alt)

10 Pendlay Row (115#)
4 Banana Rolls

We were having a good time talking about P90X and the Superman-Banana that Tony Horton does. Did a few reps with 135# before loading up with 225.

10:00 EMOM (alt)

5 Strict Pause Ring Dips (3s count in bottom)
8 Stiff-legged Deadlift (225#)

Really like the pause dips. Need some work on the hammies.

Team WOD
3 Rounds

2:00 Row
2:00 Burpee Box Jump Overs (24″)
2:00 C&J (95#)

Paired up with Dan. He would start getting off the rower after 55 seconds and by the time I was on and ready to go I had 55 seconds left. We split up the other two movements in 30 second chunks. I didn’t count anything, just went for it when it was my turn. Dropped the bar early on the c&J, but then ended each interval going the last 10-12 seconds touch-n-go. I didn’t think I’d have much left in the tank to push, but I did and it felt good. Didn’t keep track of any reps or anything, which was nice to just do work.

Stuck around to judge some 15.2 scores. I can definitely feel my quad now, about 90 minutes after the workout.

Rest day tomorrow, but probably with some active recovery.

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

Arm Dominant Cleans

Warm-up

Bottom Squat Hold
500m Row – 2:08

Strength

Good Mornings

10×45#
5×95#
5×135#
5×145#
3x5x155#

No back squats for me. 😦

Accessory

5 Sets

8 Strict Ring Dips
20s L-Sit

My L-sit quickly becomes a battle to hold my knees up.

Conditioning

3 Rounds

15 Bar-facing Burpees
1 Round “DT”
- 12 Deadlifts (155#)
- 9 Hang Power Cleans (155#)
- 6 Push Jerks (155#)

The cleans get so terrible and even in the first round due to bar-facing burpees being the worst. I was arm-bending and arm-pulling way too much and can already feel it an hour later. If I dropped too low in the catch of the clean I could feel a nice jolt of pain in my quad too. I broke up the rounds of DT into my usual breaks of 11, 1+8, 1+6 to get rest between movements and not do extra reps. Took me 10:35. I tried to push it on the barbell movements, but knew I needed significant rest in order to not break them up into more sets.

Cool Down

2,000m Row (9:13.5)

Strict Morning

Low back is still pretty spiced up from the back squats. That weight vest walk wiped me out yesterday. In bed by 10 and got over 9 hours of sleep. Out in the garage at 9am.

Conditioning

Air Dyne (AD2)

17:00 @ 80% of 10:00 pace (68-70rpm)

Kept a consistent pace and went 9.34km.

Gymnastics

8 Rounds

3 Strict HSPU
3 Strict C2B Pull-ups
3 Strict Ring Dips
6 GHD Sit-ups (parallel)
6 Back Extensions

Tried to pick rep counts that wouldn’t kill me and nailed them pretty well. The handstand push-ups were the only thing that were close to failing. Didn’t want to stress the back by touching the ground on the GHD sit-ups. Walked from station to station and kept moving. Finished in 13:09. Good way to get in some strict work with a decent heart rate pumping.

Had a chiropractor appointment at 4, so went to the 4:30 class after. We warmed up with some bottom squat hold, shoulder pass-thrus, PVC snatch progressions, etc.

Weightlifting

5 Muscle Snatch (45#)
5 Muscle Snatch (95#)
3 Muscle Snatch (115#)
2 Power Snatch (135#)
2×2 Power Snatch (155#)

I was just not feeling it after the 135# kind of lit up my low back. Made me not commit to the lifts because I was a little scared.

6:00 EMOM

3 Power Snatch

Coming to class, I planned to go with 155#, but because I felt off, I figured I’d use 135#. Started feeling good with TnG, so after 2 rounds I bumped up to 145# for the next 3 rounds, and then went 150# for the final round. All touch-n-go reps. Felt good too! Confidence can be such a weird thing with the lifts.

Conditioning

3 Rounds

1:00 Sit-up
1:00 Burpee
1:00 Row (cal)
1:00 Slam Ball (20#)
1:00 Thruster (75#)
1:00 Rest

I got 107-108-97 for reps. Not entirely sure that last round is correct because I kind of lost my thought process during the burpees. Felt like I might have made up some reps in the later movements, so if anything the count is low. No biggie.

Since missed out on most of the plank work, I got some it at night.

3 Rounds

MAX Plank Hold
3:00 Rest

I did them on my hands with arms extended for a change of pace and so it would work the wrists. Went 3:15, 2:15, and 2:15. Damn, it’s a different ball game on your hand; wrists and shoulders really start to burn.

Schedule Switching

Due to the quad I’m switching up my schedule so that I can squat heavy on Mondays and then be able to rest it on Tuesdays. We got a nice storm yesterday so I spent the morning getting the snow blower running and then clearing the driveway. Out in the garage in the afternoon.

Warm-up

1,000m Ski Erg – 4:36.4

Back Squat

10×45#
5×135#
5×185#
3×225#
3×265#
3×285#
EMOM 10:00 – 2×305#

Haven’t done these in a long time. Used to call them rapid fire squats if doing a single or double. Was a good weight to use.

Accessory

5 Sets

5 Good Mornings (135-155-165-175-185#)
10 Strict Ring Dips
~2:00 Rest

I had thought about doing some hard conditioning work, but since the schedule is something new I figured I’d take it “easy”.

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.