Sit-up – Page 12 – Nick Momrik's Fitness Logs

Back at Work

Moving a little slow this morning. My back, shoulders, and arms are all sore from the weekend. Needed the rest day yesterday and was back to work after 2 weeks off. In for the 9am class.

Shoulder Press

5×45#
5×95#
3×115#
3×125#
2×135#
2×145#
2×155#
2×160#
2×165#
2×167.5# (PR)

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Wanted to get 8 as long as I could. Made it through 6 rounds and then did 7 the last two. Maybe could have pushed it hard and made all 8. Next time. The most I’d done before was 4 rounds of 8 and then 7s, so I’ll take that improvement. Seemed to hurt less than the 6 rounds of 10 on Sunday. How does that make sense? More burpees in a lot less time.

2 Rounds

1:00 Ball Slams (25#)
1:00 Wall Balls (20#, 10′)
1:00 Sit-ups
1:00 Plank

Holy shit that wall ball felt heavy in the first round. Nobody in class expected it and I think we all dropped it after 1 rep. I did 28-24 on the ball slams, 18-18 on wall balls, and 24-24 on the sit-ups. Was a fight to hold the second plank all the way.

Headed out to the garage at night. Warmed up with 5 minutes on the Air Dyne for 2.36km.

2015-01-16-heater

Back Squat

10×45#
5×115#
5×185#
5×225#
5×245#
5×265#
3×280#
3×290#
3×300#
3×310#
3×320# (PR)
3×330# (PR)

Oh yeah! I’m liking the high volume and feeling good while doing it, though it might have something to do with how tired I’ve felt lately. Will keep an eye on it. My low back definitely feels like the weak point, especially as I get to the last few sets.

4 Rounds NFT

10 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
10 Back Extensions (45# plate behind head)

Over a 4″ difference from Saturday for the pulling distance so I dropped the reps. Once I got going they felt good with a focus on speed through the pull and sitting up into it. With my garage setup I can’t use a barbell on the GHD so I have to hold a plate behind my head. Much different! My back was feeling a pump after the second round.

Double A

Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.

Warm-up

PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
10 Good Mornings (45#)

Strength

OHS

10×45#
3×95#
3×135#
3×155#
3×175#
2×195#

Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.

Conditioning

They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.

“Amanda”
9-7-5

Muscle-ups
Snatches (Full, 135/95#)

*10:00 cap

First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!

Rest 5:00

“Annie”
50-40-30-20-10

Double Unders
Sit-ups

Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.

Did a little shoulder and hip mobility after.

Almost Back

Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.

Row

This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.

7:00 at 1:58-2:00/500m
2:00 Rest
2x 3:00 at 1:55-1:57/500m (2:00 Rest)
2:00 Rest
2x 1:00 at 1:47-1:48/500m (2:00 Rest)

Not really hard. My meters were 1,759, 777, 779, 282, and 284.

Strength

Front Squats

5×45#
5×135#
3×185#
3×215#
3×235#
3×255#
3×275#
3×285#

Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.

Conditioning

“Annie”
50-40-30-20-10

DU
Sit-ups

Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.

Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.

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.

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.

Early

Went to bed early and got up early. Headed in at 8am to do some lifting with Kevin before class. I jumped on the rower for an easy 1,000m in 4:16. Also warmed up with 10×45# shoulder press, 10×45 good morningis

Warm-up

1,000m Row – 4:16
10 Shoulder Press (45#)
10 Good Mornings (45#)
5 Power Cleans (45#)
5 Jerks (45#)
5 Power Cleans (95#)
5 Jerks (95#)

Weightlifting

Power Clean & Jerk

3×115#
2x3x135#
2×155#
3x2x175#
2x2x195#

Strength

Deadlift

4×155#
4×245#
4×315#
4×335#
4×345#
4×355#
4×365#
4×375#
4×385#
4×395#

Little scary getting back up 400, but it felt good.

Conditioning

8 Rounds (Tabata)

20s Wall Balls (20#, 10′)
10s Rest

I got all 9s, which seems like I was going slower than normal.

15-12-9-6-3

Burpee Box Jumps (24″)
Sit-ups

Finished in 5:56.

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#.

High & Heavy

Not feeling very energized this morning, but in for the 9am at CFi.

Warm-up

Crossover Symmetry Activation
Band Pulls & Pass Thrus
20 Air Squats
Shoulder Press
- 5×45#
- 5×95#
- 3×115#
- 3×135#

XWOD

3-3-3-3-3-3-3-3 Shoulder Press (150#)
2-1-2-1-2-1-2-1 Wall Balls
- 2s: 20# MB to 13′ target
- 1s: 25# Slam Ball to 13′ target

That’s a new 3RM on my shoulder press again and for 8 sets! Took some getting used to throwing the 25# ball so high, but was getting the last couple.

Conditioning

2 Rounds

2:00 AMRAP
- 10 Burpees
- 10 Box Jumps (24″)
1:00 Rest
2:00 AMRAP
- 10 Goblet Squats (53# KB)
- 10 Russian KBS (53# KB)
1:00 Rest

All GO in these little AMRAPs. I went unbroken through everything, never having the kettlebell touch the ground. I got 2+5, 3+11, 2+3, and 3+8, so only fell off the pace a little the second time through.

Midline

3 Rounds NFT

20 Russian Twists (53# KB)
20 Sit-ups

Hit an afternoon snatch session in the garage. Warmed up with

5×45# Muscle Snatch
5×45# Snatch Press
5×45# OHS
3×75# Muscle Snatch
3×75# Snatch Press
3×75# OHS
3×95# Power Snatch

Then I did a little complex of:

Power from floor w/ 2s pause at knee
Squat from hang at knee

I started at 115# and went up 5# at a time until I hit 160, so 10 sets.

Then I was planning to do an EMOM with a double squat snatch with 165#. Missed the second attempt in the first minute and then missed another attempt at it. So I started over. 🙂

10:00 EMOM

2×155# Squat Snatch

I had one miss on the 2nd rep in round 6 but took a breath, concentrated, and hit a second make right after the miss. From that point on I really had to focus. My thoughts were on being explosive through the second pull and finishing strong to punch the bar overhead. I think a lot of my misses are because I’m not aggressive with the bar at the end and I lose tension.

Walked about a half mile after.

Dripping

I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.

Warm-up

5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.

Strength

Back Squats

20×45#
5×135#
5×185#
3×205#
3×225#
3×245#
3×265#
3x3x285#
3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.

Conditioning

Ski Erg

Easy 600m, including a few surges at the tempo to be used for the 400s
2:00 Rest
5x400m w/ 30s rest between
5:00 Rest
4x400m w/ 30s rest between
5:00 Rest
3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.

Warm-up

Shoulder Pass-thrus
30 Mountain Climbers
20 Jumping Jacks
10 Push-ups
5×45# Shoulder Press
Plyo Push-up (12″)
5×95# Shoulder Press
Plyo Push-up (14″)
5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦

XWOD

5-5-5-5-5-5-5 Shoulder Press (137.5#)
2-1-2-1-2-1-2 Explosive Push-ups
- 2s: Clapping Push-ups
- 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.

Accessory

8 Rounds (Tabata)

20s Wall Balls (20#, 10′)
10s Rest

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.

Conditioning

7:00 AMRAP

10 Air Squats
20 American KBS (53#)
30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.

Midline

3 Rounds NFT

20 Russian Twists (53#)
20 Sit-ups