SkiErg – Page 19 – Nick Momrik's Fitness Logs

Midline Metcon

I have full range of motion back in my left leg/hip! Chest is sore, probably from the bench pressing I did Saturday and maybe even a little from the push-up holds yesterday. Lats and upper back or sore from the bar work and ring rows yesterday. Hadn’t really been on the pull-up bar in 2 weeks. Out in the garage at noon to do the workout from the gym.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5 Scap Wall Slides
- 10 Narrow Grip OHS (45#)
- Hip Impingement Corrective Exercises
  - 10/10 Sidelying clam (small red band)
  - 10/10 Sidelying hip abduction
  - 10/10 Donkey kick
  - 10 Bridge
5×45# Shoulder Press
3/3 Reverse OH Weighted Lunges (45#)
5×75# Shoulder Press
3/3 Reverse OH Weighted Lunges (75#)

I’ve been wanting to try reverse lunges. They are better for your knees.

Strength

E3M – 5 Sets

8 Shoulder Press (95#)
6/6 Reverse OH Weighted Lunges (95#)

Ended up being about 50s of time holding that bar! Reverse stepping into lunges is a little weird to get used to.

Next part was some strict pull-ups, but I’m still going to stay away from those for a while with my shoulder. Don’t want to push it too much too early. Being able to do ring rows and Kroc rows again is enough for now.

Conditioning

10-20-30-20-10

AbMat Sit-ups
Russian Twists (25# plate)

Little something new for CFi by using an ab circuit for conditioning. Typically this is something we would do after another metcon and without the clock. I wore a 40# weight vest to step it up a notch and it was fucking brutal! Managed to get all of the twists unbroken. Sit-ups too, but they got pretty slow with that extra 40 pounds.

10 Rounds

30s Ski Erg (hard – 90%-ish?)
30s Ski Erg (easy)

Wanted to do something more since I didn’t get the pull-up work. Might as well make more use of the Skier when I’m at home. Nothing crazy but got the heart rate up a little after I recovered from the midline circuit. Was getting down into the low 1:50/500m pace range and then around a 2:30 pace on the easy parts. Totaled 2,354 meters. Finished up with Crossover Symmetry Plyo.

Baby It

Yesterday I started doing all kinds of hip impingement corrective exercises and banded distractions. Seems to be helping. Hamstrings and quads are still pretty damn sore, so I’m hoping it’s just something minor causing the hip pain. One more day in the garage so I don’t aggravate the hip.

Warm-up

3:00 Ski Erg (645m)
Crossover Symmetry Activation
Bench Press
- 5×45#
- 5×95
- 5×135

Strength & Accessory

E3M – 5 Sets

10 Bench Press (165#)
10/10 Curls (alternating, 20# DB)

Wouldn’t have wanted to go any heavier on the bench.

E3M – 5 Sets

10 Romanian Deadlift (135#)
10 Pullovers (50# DB)

Can go heavier on the RDLs.

Conditioning – Ski Erg

4x
- 20s Sprint
- 2:40 Rest
5:00 Active Rest (after the last 2:40)
4x
- 20s Sprint
- 2:40 Rest

I got this Anaerobic Alactic Endurance workout from an OPEX template. Took me a few rounds to find a rhythm on the Skier, especially trying to get the pace up as fast as possible. In the first 4 rounds I thought it was too easy, but by the last two it was starting to get harder to hold pace and take longer to recover. I walked around the garage during the active rest period. My meters were 107-111-114-114 and 115-116-115-114. Briefly got down to 1:20/500m a couple of times.

Finished up with Crossover Symmetry Iron Scap.

Get In, Get Out

My obliques are a bit sore. Wonder if it’s from hitting golf balls for an hour on Saturday. With Monday being my recovery day during the Open I’ve been missing out on squats. Feeling pretty good today so wanted to work some in.

Warm-up

1,000m Ski Erg
Bottom Squat Hold

Strength – Back Squats

EMOM

3×95#
3×115
3×135
3×155
3×175
3×195
3×215
3×235
3×255
3×275
3×295

Didn’t want to spend a ton of time so I utilized the clock. Not much time to stand around after adding the 20# each set or exchanging plates for wheels. Wanted to get to 275 and see how it felt since I wasn’t using a belt or lifters. Felt good so did one more set. Done in 11 minutes.

Conditioning – Recovery

20:00 Air Dyne (AD2)

Went 6.24 miles.

Rotation of Five

Pretty sore around my scaps and tight in the back of my legs. Garage time at noon. Warmed up with Crossover Symmetry Activation.

30:00 EMOM (alt)

8 Back Squats (135#)
30s Hollow Hold
10 cal Ski Erg
10 Box Jumps (24″)
20 DB Curls (15#)

Worked up a little sweat and got the heart rate up with the ski erg and box jumps being back-to-back. Did Crossover Symmetry Plyo and was in and out in less than an hour.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.

Accessory

6 Sets

5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153

Conditioning

I started the clock and started everything at set times. At 0:00…

“Grace”

30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

20-16-12 Ski Erg cals
10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.

Long MAP

Instead of sticking to one movement like the Air Dyne for a long 30-40 minutes, I mixed it up with a Maximum Aerobic Power (MAP) workout. I used to do these more often, but in the 8-10 minute range and maybe a few of them with rest between. Went long today.

40:00

1:00 Ski Erg
1:00 Jump Rope
1:00 Air Dyne
1:00 Box Step Overs (12″)
0:30 Ring Plank
0:30 Single-arm OH Carry (25# DB, aka Waiter’s Walk)

I tried to switch at those times, so total work time was shorter due to transitioning. Nice and easy conversational pace. I wore the Garmin Forerunner 235 I bought last week and while it did a much better job tracking HR than when I rowed 5k, it still seems very wrong in some places.

Stayed Home

Woke up this morning with no improvement in my low back. The morning is the worst part of the day though because it’s hard to get out of bed. Have been icing a few times a day to try and help. Planned to go to the class at CrossFit Intuition today, but decided to stay home so I wouldn’t try to deadlift in the programmed metcon. Went out to the garage around 5pm and warmed up with Crossover Symmetry Activation.

Strength

5 Sets

10 Seated DB Press (50# DBs)
10 JM Press (60# – safety bar)

I had looked up this video but forgot how to properly set up with that bar. Oh well, I’ll fix it next time. I’m sure I still got some use out of it. Those seated presses were rough for the 10 reps.

Conditioning

Saw a neat VO2 Max workout on Aerobic Capacity this week with options for running or rowing. Easy enough to use on the Ski Erg as well, so that’s what I did.

Part 1 – 4 Sets
- 500m (@ 2k PR pace)
- 1:00 Rest
5:00 Rest
Part 2 – 4 Sets
- 125m (@ 100%)
- 15s Rest
5:00 Rest
Part 3 – 4 Sets
- 250m (see below)
- 30s Rest

The meat of this workout comes in part 3. To figure out the pace, you take the average pace from part 1, add the total time from part 2, and divide by 2. So for me it was 1:55.3 + 1:40.3 / 2 = 1:47.8.

My 500s were 1:55.3, 1:55.1, 1:55.3, and 1:55.3. I went below my best recorded 2k because I’m sure it’s not very accurate. The 125s were 24.7, 24.7, 25.5, and 25.3. Those 15 second rest periods were way too short! Finally the 250s were 53.8, 53.7, 53.7, and 53.5, all below the goal pace. I thought I might end up outside puking. This workout was much harder than I was expecting. Didn’t adjust the rest periods though maybe should have since can’t go as fast as the rower.

Finished up with 2 sets of 10 Heel Drives on the GHD.

Safety Ski

Out in the garage after lunch.

Warm-up

Crossover Symmetry Activation
3×15 GHD Heel Drives

Strength – Safety Bar Squats

6×65#
6×135
6×205
3×255
3×285
3×305
3×325

That’s the heaviest I’ve had the safety bar.

Conditioning

10 Rounds

0:30 Ski Erg
1:30 Rest

Nothing crazy. Started out relaxed but still a good pace and aimed to increase each round. Meters were 141-144-146-147-147-148-150-152-156-158.

Finished up with the Recovery protocol with Crossover Symmetry.

Benchin’ Bro

Power went out on the entire side of town by the gym, so no evening class like I had planned. Headed out to the garage around 5:30

Warm-up

Crossover Symmetry Activation
Bench Press
- 10×45#
- 5×95#

Strength-ish

100 Bench Press (135#)

Saw this on Instagram the other day and figured it would be fun to try, just wasn’t expecting to do it so soon.

As recommended I started out doing 5 reps every 30 seconds. In the beginning it was consistently like a reverse tabata but then it started to get hard around 50 reps and I could feel myself slowing down. I was getting closer and closer to 15 seconds of work. I made it to 85 reps with the sets of 5 and decided to try and push a little to see if I could get ahead of the E30S pace. So I switched to sets of 3 with shorter rests. Wasn’t easy, but got those 5 sets in to finish at 9:37 on the clock.

Accessory

6 Sets

10 Pendlay Rows (95#, supinated grip)
10 Back Extensions (30#)

Chest and back bro!

Conditioning

Through the 17 weeks of Rowing WOD I was staying away from the Ski Erg. Time to hop back on.

E3M 15:00

300m Ski Erg

Just what the doctor ordered. Times were 59.2, 58.4, 58.8, 59.7, and 59.0. The Fitbit says my heart rate only got up to 131. haha Yeah right! I’ll have to try wearing it higher on my wrist.

Fat Curls

Legs are a little weak and traps are sore for sure. Headed to the garage around 5pm.

Warm-up

5:00 Ski Erg – 1,004 meters

Overhead Squats: 5-5-X-1 Tempo

2×45#
2×75#
2×95#
2×115#
2×135#
2×145#
2×155#
2×165#

Decided to switch up the reps and tempo this week since it was pretty rough with 155# for a triple at 33X3 last week. Started in with the grip again. Very rough with 45 and 75 in close near jerk grip. Can’t get the bar back in that position. Gets so much easier by the 4th set. Not fully out to the collars again with the last set. Didn’t kill my wrists either.

Accessory

5 Sets

12 Fat Gripz Barbell Curls (45-45-45-45-55#)
15 Weighted GHD Sit-ups (15# Slam Ball)

I don’t think I’ve use these blue babies since I bought them. Might as well try to give these curls a boost since I feel so weak with them. My upper abs were sore for days after the weighted GHDs last weeks so keep up with them but switched up the stimulus a bit with more reps at a lighter weight.

Done in less than an hour and didn’t rush through anything.