Sit-up – Page 6 – Nick Momrik's Fitness Logs

18.4 / Diane

Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.

Warm-up

Bottom Squat Hold
PVC Passes
5 Inchworms
5 Sumo Inchworms
High Knee Walk
Butt Kick Walk
5 Shoulder Press (45#)
10 Deadlifts (45#)
2×5 Deadlifts (135#)
2×5 Deadlifts (185#)
2×2 Deadlifts (225#)
HSPU

CrossFit Game Open Workout 18.4

In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.

21 Deadlifts (225#)
21 HSPU
15 Deadlifts (225#)
15 HSPU
9 Deadlifts (225#)
9 HSPU
21 Deadlifts (315#)
2 Handstand Walks (25′ in 5′ sections)
15 Deadlifts (315#)
2 Handstand Walks (25′)
9 Deadlifts (315#)
2 Handstand Walks (25′)

On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.

I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.

I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.

Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.

12:00 EMOM (alt)

Row
Battle Ropes
Russian KBS (53#)
Sit-ups

Didn’t count my reps.

Used To

Active Life – Single Leg Bias

Warmup

10 Sumo Inchworms
10 Sumo Good Mornings (45#)

Workout – 5 Rounds

20 Sumo Deadlifts (135#)
10/10 Sciatic Nerve Flossing

Lotta reps!

Conditioning

6:00 AMRAP

10 Pistols
6 Ring Dips

I used to be pretty good at pistols. Seems not anymore. Did 6+4.

Active Life – Back Max

10:00 EMOM

10 Sit-ups
40s Plank

Yuck.

Angie & Active

Upper body is a little sore from Friday.

Conditioning

Angie

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

Haven’t done this in over 3 years. I was able to butterfly through 52 reps and then switched to a regular kip. Kept sets of 5 through 90. On rep 91 I felt my left hand so I finished with quick singles. Was done with the pull-ups at 8:18. Was able to do all 5s on the push-ups and finished at 14:28. Sit-ups completed at 18:40 and final time was 22:27. A bit over 90 seconds slower than my PR, but my 2nd best time.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit Ups (40#)
8/8 Kneeling Torso Row (44#)
8 Evil Wheels
8 Sumo Stance Good Morning (115#)
30s Front Rack Hold (115#)

Scaled back the weights from what I’ve been using to ease my back in.

Still Not Squatting the Olympic Lifts

My chest is still sore. Low back felt a little tight this morning. Last night working in my shop I did feel a few things going on in the low back when I was moving a shelf around inside a table. I’m not feeling any kind of tweak effects today though. 👍

Active Life – Single Leg Bias

Warm-up

10 Eccentric Knee Flexion (30#)
10 Paused Wall Balls (20#, 10′, 3 second)

Workout – 3 Sets each arm

30m One Arm Farmer Carry (110#)
1:00 Rest between arms

It was supposed to be 60m but I had to screw around with my DIY Farmer handle too much and it was awkward so I only went side to side in the gym. Good enough for today.

Warm-up

5 Sets

3 Hang Snatch High Pull
3 Hang Power Snatch
3 OHS
3 Hang Squat Snatch
40 Jump Rope
15 Double Unders

I did 2 sets with 20kg and then 25, 30, and 35. Worked up a sweat!

Weightlifting

Snatch High Pull + Hang Power Snatch

45kg
55
65
75
70
70

I wish I felt comfortable enough with my back to start squatting these. I much be tired though because I almost didn’t get under 75kg!

Conditioning

12:00 AMRAP

1 Snatch (135#)
3 C&J (135#)
30 Double Unders

The snatch was supposed to be a squat and the Rx weight was 155. Scaled back and even this got my back really tight. Was able to keep moving but ran into some trouble with dubs in the middle rounds otherwise I think 12 rounds was within reach. I finished 10+4.

Active Life – Back Max

10:00 EMOM

10 Sit-ups
Plank (rest of the minute)

Not at bad as I was expecting. I did all planks on my elbows today.

Ready for a rest day tomorrow!

Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

5 Scap Pull-ups
5 Bar Taps
10 Supinated Pendlay Rows (95#)
20 Lateral Bar Hops

Some light movement prep for the workout.

Conditioning

I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.

“Cindy on Roids” – 20:00 AMRAP

5 Bar Muscle-ups
10 Handstand Push-ups
15 Squat Box Jumps (20″)

I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.

For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.

Midline

2 Rounds of 45s/15s

Leg raises
Sit-ups
Bicycles
Flutter kicks
Plank

Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.

Active Life – Back Max

3 Rounds

20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!

Devil is in the Details

My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.

Active Life – Single Leg Bias

2 Rounds

1:00/1:00 Sciatic Nerve Flossing
1:00 Cat Camel
20 Box Hamstring Curls
20 Alternating Reverse Lunges (15# DBs)
10 Alternating Kossacks

I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.

Conditioning

I saw this one from Miranda and saved it to my list as on option for the holidays.

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A post shared by Miranda Alcaraz 🔑🕊 (@fearlessmiranda)

5 Cycles

2:00
- Buy-in: 30 Hop Overs
- AMRAP Devil Press (15# DBs)
1:00 Rest

Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.

Active Life – Back Max

6 Rounds

15 Sit-ups
30s Plank

Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

10/10 Lateral Step Overs
3 Sets
- 8/8 Eccentric Ankle Dorsiflexion

Workout – 3 Sets each arm

10 One Arm KB Front Squat (53#)
10 Groiners
1:00 Rest

I was out of breath from this.

Conditioning

** EMOM – 7 Wall Balls
- 25 Burpees
- 25 Power Cleans (135#)
- 25 Burpees
5:00 Rest
21-15-9 Thruster (75#)
42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

10 Alternating Bird Dog
10 Alternating Dead Bug
20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

Me & Box Squats

Feel good after the rest day. Out in the garage around 1pm.

Active Life – Single-leg Bias

Warm-up

10/10 Eccentric Ankle Dorsiflexion
30s/30s Foam Roll Quads
5 Squat Press Outs (25# plate)

Workout – Box Squats

6×45#
6×95
6×135
3x6x185

Ugh. I’ve never been strong with these. Weak hammies! This was heavy enough for a start. I didn’t want to get stuck on the box and risk bailing the weight back towards my car!

Conditioning

Warmed up jerks with:

10×45#
5×95
5×135
5×165

5 Rounds

50 Double Unders
10 Push Jerks (185#)
1:00 Rest

Not sure what I was thinking but I stopped spinning my rope at 40 reps in the first round. Every other round was unbroken dubs. I used the jerk blocks and did all singles. Was expecting the jerks to get near failure a few rounds in, but I was able to get faster and faster. Round times were 2:04 – 2:03 – 1:55 – 1:46 – 1:36 to finish at 13:22. That was my jam. Found it in the heavy section of the BTWB Fitness Level workouts.

Active Life – Back Max

6 Rounds

15 Sit-ups
30s Plank (elbows)

Ended up with a nice upper ab burn starting in round 4. Finished in 5:57.

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!

Get This Halloween Candy Out of Here

Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.

Warm-up – 3 Sets

10 Russian KBS (35#)
5 American KBS (35#)
4 Pause Power Cleans (45#)
3 Hang Squat Cleans (45#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.

Conditioning – Partner WOD

150 American KBS (25/20/15/10/5 reps)
150 cal Row
150 Burpees (25/20/15/10/5 reps)
75 MB Chest Pass (3-5 yards apart, 20#)
75 Synchro Sit-ups

Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.