SkiErg – Page 10 – Nick Momrik's Fitness Logs

Wednesday Cable Work

I guess I can support the CrossFit brand again, since Greg Glassman is selling to a real CrossFitter and a guy who knows how to run a business. Worked out at the usual 4pm.

Warm-up

8:00 BikeErg (4,078m)
10 PVC Passes
2×10 Kip Swings
10 H2H KBS (35#)

Conditioning

30 T2B
40 cal Row
50 H2H KBS (53#)
30 T2B
40 cal Ski
50 H2H KBS (53#)

When I came up with this one, I wrote “GRIPPY!!” in my notes.

I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.

Accessory

4 Sets

10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press

Used 45-95-105-115#, which is the same as last time we did this.

3 Sets

10/10 Cable Pull Down & Across (handle, 20#)

3 Sets

10/10 Cable Tricep Cross Body Extension (handle, 20#)

4 Sets

10 Overhead Tricep Cable Extensions (rope, 35#)

Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!

Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.

Warm-up

5:00 SkiErg (1,076m)
160′ Lateral Monster Walks
160′ Monster Walks
20 Monster Squats
2 Sets
- 20 Lateral Hops
- 10 Tuck Jumps
Calf Stretching
10 Shoulder Press (45#)

Strength

4 Sets

12/12 Single Leg RDL with foot on wall (53# KB)
10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.

Conditioning

4:00 AMRAP
- 30 Double Unders
- 10 Push Jerks (95/65#)
4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.

Midline

4 Sets

10 Hanging Leg Raises (5# ankle weights)
10 Pike-ups (5# ankle weights)
15/15 Mountain Climbers (5# ankle weights, feet elevated)
10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.

When the Bike Bites Back

They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.

2020-06-18-walk

Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.

Warm-up

5:00 Ski Erg (1,033 cals)
Monster Walks
10 PVC Passes

Skill

Jumping Bar Muscle-ups

3-3 singles
5-5-5 unbroken

Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.

Conditioning

5 Rounds

15 cal BikeErg
10 DB Reverse Lunges (50#)
20 Plyo Lunges
20 Curtsy Lunges
2:00 Rest

Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.

In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!

2020-06-19-pedal-bite

It swelled up immediately.

Accessory

5 Sets

10 Hammer Curls (30# DBs)
20 Shoulder Taps (facing wall)
30s Handstand Hold (facing wall)

The combination of taps and hold is really bad.

Man Down in the Third

Out in the garage at 4pm.

Warm-up

5:00 SkiErg (1,058m)
Monster Walks
10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

16 Back Rack Reverse Lunges (95-115-125-135-145#)
16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

20 alt V-ups (20# MB)
10 Renegade Rows (50# DBs)
10/10 Partner Banded Rotations/Holds (red)
20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

10-8-6
- Thruster (95/65#)
- Burpee Pull-ups (normal height)
Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.

Single Linda

I can feel my hamstrings and ass a bit from yesterday. Out in the garage at 4pm.

Warm-up

5:00 SkiErg (1,094m)
20 PVC Passes
Steamboats
Deadlift (right)
Deadlift (left)
Floor Press (right)
Floor Press (left)
Hang Squat Clean (right)
Hang Squat Clean (left)

The lifts were done after the handstand push-ups test, using with a 35# dumbbell.

Gymnastics Test

MAX HSPU

My old PR was 23, done three years ago. Was feeling good and got 30!!

Conditioning

Single DB Linda (50/35#)
10-9-8-7-6-5-4-3-2-1

Deadlift (right)
Deadlift (left)
Floor Press (right)
Floor Press (left)
Hang Squat Clean (right)
Hang Squat Clean (left)

Got this one from @ibex_training. I had just written my own version of DB Linda the night before they posted this. Mine was doing 20-18-16… so same number of overall reps, but with two dumbbells. My version would have been horrible!

I was a little worried about so much bending forward with my back so I kind of took it easy on the first few rounds of squat cleans. I took a short break between sides on the cleans through 8 or 7 and then switched arms to go unbroken the rest of the way. Once you get through 8 you’re basically halfway done with all the reps and can turn on the gas the rest of the way without even resting between the cleans and deadlifts. I finished in 14:19. That was a fun one! Will be interesting to retest it later in the year, trying to go unbroken all the way.

Strength / Gymnastics

5 Sets

10 Lateral Raises (behind back, 10# plates)
20 Shoulder Taps
30s HS Hold

I did the first set facing away from the wall and then wall walked up for the other four sets. It’s so much easier to stay in a good position, keep balance, and get my hand to actually touch my shoulder when facing the wall! This was a good little combo.

Leg Grind

Out in the garage at 8:00 since I’m meeting Dad to golf this afternoon.

Warm-up

5:00 SkiErg (1,013m)
Monster Walks
10 Monster Band Squats

Conditioning

10 Rounds

40 cal BikeErg
20 Squat Jumps

Consistent pacing on the bike and squats. Finished in 29:36 with a pool of sweat around the bike. Humid this morning! It’s awesome that you can do calorie based intervals on the PM5 monitor.

Gymnastics

5 Sets

1:00 Handstand Hold (facing wall)
1:00 Rest

This was horrible. I was almost falling off the wall in the third set, but was able to stay up for them all.

Got the lawn mowed in less than a half hour. Looking forward to getting out of town for the afternoon.

Weight on the Curtsy

News if the golf course was able to open flip-flopped yesterday morning and then eventually they opened. I took advantage of the beautiful day and it was so nice to be out on the course. Mowed the lawn in the evening too. Out in the garage at 4pm today.

Warm-up

5:00 SkiErg (1,056m)
Monster Walks
Muscle Snatch
- 5×45#
- 5×75#
Power Snatch
- 5×95#

Gymnastics / Weightlifting

10:00 EMOM (alt)

45s HS Hold
5 Power Snatch (115#)

Had to get this combo in because I had to bail out a couple weeks ago an the snatches and did seated dumbbell shoulder presses instead. I haven’t done a snatch since February 9th, when I returned from Dubai and then it led to the bad back tweak the next day. Felt ok today.

Conditioning

5 Rounds

20 Front Rack Curtsy Lunges (95/65#)
30 Plyo Lunges
20 HR Push-ups
1:00 Rest

I was going to do a goblet variation of these curtsy lunges last week but decided to go unweighted being the first time with them. Saw these front rack lunges from Eramo’s training and had to try them. My round times were 1:53, 2:12, 2:26, 2:23, and 2:28 to finish at 15:22 on the clock. The plyo lunges got real nasty in the third round, but I held on doing both lunge movements unbroken throughout. I stuck to 4×5 on the push-ups every round, but got progressively slower.

Midline

4 Rounds

6 Strict T2B
20 alt Weighted V-ups (15# plate)
10 Renegade Rows (35# DBs)
45s Rest

Finished this in 8:34.

Balancing

5:00 Frog Stands

I’m already so much better with these in this being my third session.

Area Flooding

I got some super sleep with about 9.5 hours last night and woke up to massive flooding in the surrounding areas. Luckily I’m five miles from the Tittabawassee River. My body feels pretty good. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (635m)
Steamboats

Conditioning

15:00 AMRAP – 1-2-3…

HSPU
Burpee
Power Clean (115/80#)

Thinking back, this is 3x as long with one more movement, compared to five minutes of burpees and HSPU last month, when I did 7+10. Definitely required more pacing today. I started out at a pretty solid pace though and was through round six around 5:00. I had done all my handstand push-ups unbroken at that point. Then I started breaking them up, going 4-3, 4-4, 3-3-3, 4-3-3, 6-2. Final score was 10+8. I was able to do every set of cleans unbroken, which felt good.

Strength / Accessory

4 Sets

8 DB Shoulder Press (35#)
50m Double DB OH Carry (35#)

Holding two dumbbells overhead is a real mobility test!

4 Sets

6/6 Single Arm DB Bench Press (50#, w/ rotation)
6 DB Bench Press (50#)

This was much harder than I expected.

3 Sets

12 DB Underhand Bench Press (40#)
24 Alt Seated Underhand Raise (20# DBs)

Gymnastics

Later in the evening I did five minutes of practice doing frog stands to work on hand balance. Then I also did this long hold after a bit of rest to get a video for the ‘gram.

Not a Good One

Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.

Warm-up

Monster Walks

Conditioning

3 Rounds

50 cal Ski/Row/Ski
20 T2B
25 Burpees
5/5/5/5 Hang DB C&J (50/35#)
100 DU

This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.

This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.

Damn Sleep Again

On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.

Warm-up

Monster Walks
Steamboats

Strength

4 Sets

12/12 Step Downs (15″, 35#)
12/12 Single Leg Calf Raises

Felt rough on the legs starting out, but got easier as I loosened up.

Conditioning

30:00 EMOM (alt)

cal Row
Pull-ups
cal Ski
Goblet Squats (35#)
Rest

My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.

2020-04-06-scores

Got in my floor PT exercises later in the evening.