Ring Push-up – Nick Momrik's Fitness Logs

Sabbatical is Over

First day back to work after my three month sabbatical. The kitchen isn’t finished, but is looking pretty good! Warmed up with 10×45 and 10×95 bench.

Chest

MAX Bench Press (120/60#)

Got 41, which beats the first time through the program by 1 rep.

MAX Ring Push-ups

Did 28, which is 2 reps better.

3 Sets

10 Seated DB Shoulder Press (45#)

75 DB Bench Press (40/20#)

Went with all sets of five and tried resting the dumbbells on my chest most of the time instead of sitting up. Finished in 2:36 to beat my 2:48.

Conditioning

15:00 AMRAP

50 alt Plank Knee-to-Elbows
50 Jump Rope
25 Air Squats
50 Mountain Climbers
25 alt Side Crunches
25 Russian Kettlebell Swings (53#)

Got through 4+50.

Chest Week 2

This is the second week of the chest workout, so the weights go up.

Warm-up

20 PVC Passes
10 Bench Press (45#)
10 Bench Press (75#)
5 Bench Press (100#)

In between some of the parts, we’d jump on the BikeErg. I did 2:30, 1:00, and 5:00.

Chest

MAX Bench Press (120/60#)

Was able to knock out 40 reps.

MAX Ring Push-ups

A bit of a struggle very early here. Only got 26.

3 Sets

10 Seated DB Shoulder Press (elbows out, 45#)

It’s so much harder with elbows out and the dumbbells facing forward.

75 DB Bench Press (40/20#)

Felt pretty good here, doing 5×10 and 5×5 to finish in 2:48.

Weightlifting

Squat Cleans

2 Squats Cleans + Bottom Squat Hold + 2 Front Squats (45#)
4×95
2×135
2×165
2×185
2×205

I belted up at 165 or 185. The squats felt heavy!

E15S – 5:00

1 Power Clean (185#)

This was tough, but very doable. Wore my belt.

Midline

4 Rounds

50m Uneven Farmer Carry (45+60#)
8 Parallette Shoot Throughs
10/10 Banded Rotations & Holds (red)

Then we spent 3-4 hours working on the outdoor gym and I mowed my lawn.

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

5:00 Echo Bike (50 cals)
30 PVC Passes

Strength

Shoulder Press

10×45#
6×95
3×125
2×145
1×165
1×175
1×185 (PR match)
1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Power 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

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.

Paying a Visit to an Old Hero

After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.

“Coe”

10 Rounds

10 Thrusters (95#)
10 Ring Push-ups

This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!

Midline

Tabata Sit-ups

I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!

Figured out Bar Muscle-up Cycling

Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.

Warm-up

Shoulder stretching and body twisting
1,000m Row
17.1 Movement Testing

I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.

Weightlifting

2 Hang power Snatch + 3 OHS

2 sets 45#
2 sets 95
115
135
145
155
165

Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.

Strength – Back Squat

5×45#
5×135
5×205
5×245
3x5x265

Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.

Conditioning

20:00 AMRAP

20 Walking Lunges
15 cal Row
4 Bar Muscle-ups

Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.

Gymnastics Strength

10:00 EMOM (alt)

15 Ring Push-ups
7 Ring Rows

I still suck at ring rows.

On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

5×45#
5×95
5×125
3×150
2×175
1×185
1×200
AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

4 Strict C2B Pull-ups
10 Ring Push-ups
16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

10s Zeus DU
20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

5x20kg
5×60
5×80
3×93
2×109
1×118
1×125
AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

2x20kg
2×40
2×50
60
65
70
75
80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

4x100kg
4×106
2x4x111

Used straps for all 4 sets. Felt easy.

Gymnastics

E30S 5:00

2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

An Inch An Hour

Another storm rolling through today and it’s really dumping on us. Worked out in the garage around 2:30. Warmed up with Crossover Symmetry Activation and then I started a running clock…

Gymnastics Strength

@ 0:00

Strict Handstand Push-ups

MAX Set
2:00 Rest
5 Sets
- 50+% of MAX
- 2:00 Rest

I got 11, which ties my PR, so used 6 for my other sets.

Conditioning

@ 15:00

50 Burpees

Didn’t look at the clock until I was done. Took me 2:18, beating my old PR by 11 seconds.

@ 25:00

30-20-10

Dumbbell Snatch (50#, alternated every 5 reps)
Ring Push-ups

Finished in 6:36.

Midline

@ 35:00

50 GHD Sit-ups

I could feel my mid back locking up right away in the first 10 reps. Over-extended some in the HSPU resulted in this. So I had to adjust to more of a straight-back sit-up using my abs instead of forcing my knees closed and using my hip flexors. A lot of short breaks too. Still timed it at 3:40, but not worth using as any gauge of any kind.

Time to clear the driveway again!

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

5x20kg (muscle snatches, snatch presses, and ohs)
2x3x40
3×50
3×60
3×65
3×70
3×75
1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

9×5
1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

1x60kg
1×70
1×80
1×90
1×100
1×110
1×115
1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

400m Run

Strength

16:00 EMOM (alt)

10 Goblet Squats (70# KB)
10 Ring Push-ups

Conditioning

200m Run
10 Burpees
10 Russian KBS (70#)
200m Run
8 Burpees
8 Russian KBS
200m Run
6 Burpees
6 Russian KBS
200m Run
4 Burpees
4 Russian KBS
200m Run
2 Burpees
2 Russian KBS
200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

Could there be pistols in the open this year? I hope so!

Fun Garage Sesh

Slept in again. Out to the garage around 11.

Weightlifting

5 Squat Snatch + 5 Snatch Press (45#)
4 Squat Snatch + 4 Snatch Press (75#)
3 Squat Snatch + 3 Snatch Press (95#)
2 Squat Snatch (115#)
2 Squat Snatch (135#)
1 Squat Snatch (155#)
1 Squat Snatch (165#)
10:00 EMOM
- 5:00 – 1 Squat Snatch (175#)
- 5:00 – 1 Squat Snatch (185#)

Planned all 10 minutes at 175# but it was feeling pretty good, so after 3 I decided I’d bump it up for the back end. Got a little iffy on the last couple with 185#, but no misses = a good day. I miss doing stuff like this.

I wish I had set the camera better so I could get the full bar path. It looks like it gets out a few inches from the starting point, but pretty good for not working on it in months.

Conditioning – “Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders

I’ve been wanting to test this one out for a while since I haven’t done it in more than 2 years. Perfect day for it. Went all the way up with no misses. Started taking breaks after sets around 30 or 35. On the way back down I missed once on the 40 and twice on the 30. Cruised home with no rest when I got to 25. Finished in 9:30 which is a PR by 4:05!!

That was a fun session.

Went to the chiropractor at 5 and then to the 5:30 class at CFi.

Warm-up

Bottom Squat Hold
400m Run
PVC Pass-thrus
PVC Good Mornings
Air Squats

Strength – Deadlift

10×45#
5×155#
5×225#
3×265#
3×295#
3×325#
3×355#
3×375#
3×395#

Haven’t really pushed the weight with deadlifts in months. Wore my belt for the last 4-5 sets and figured I’d see how it felt. I survived.

Conditioning

100 Wall Balls (20#, 10′)
EMOM – 5 Burpees

Also known as Wall Ball Kalsu I guess. First minute was free for all wall ballin’ this time, compared to starting with burpees back in March, when I did 5:54. My minutes ended with 28-45-62-80, so I had to bust my ass with 20 reps left in the final minute. I usually get 10 reps in a Tabata round so I knew it was possible, especially if I was already descending into the squats as the ball hit my hands. The 100th rep was in the air as time hit 5:00 so that was good enough for me. 🙂 My rep counts during burpee minutes were 2-3 reps higher than that version we did earlier in the year.

Accessory

3 Sets

14/14 Kroc Rows (70#)
14 Ring Push-ups (feet on short box since rings were up about 6-8 inches.)

14 Kroc rows at a time is rough if you’re trying to keep a solid back position. I was sweating more from these than the metcon.

Low Key Sunday

Yep, still sore. Hurts to much of any pressure on my quads. Did a round of the stretching in the morning, then to the gym for Super Sunday at noon.

Warm-up

3 Rounds NFT
- 15 Reverse Hypers (210#)
- 250m Row
Crossover Symmetry Activation
Bottom Squat Holds

Conditioning

3 Rounds

1:00 Walking Lunges
30s Rest
1:00 Burpee Broad Jumps
30s Rest

Pretty easy day. Still didn’t want to do anything nuts while still recovering from 15.5. Lunges actually felt good to work the quads some. Did 149 total reps.

Gymnastics

E2M 30:00

10 Ring Push-ups
10 V-ups

I did both movements back-to-back and was able to do all of the sets of both unbroken.

Midline

3 Rounds – Partner MB Pass Complex

10 Chest MB Passes
10 OH MB Passes
10/10 Side MB Passes
10 Up MB Passes

Knocked out Crossover Symmetry Plyometrics and did some extra stretching. I’ll do another round of the back stretches tonight.