SkiErg – Page 7 – Nick Momrik's Fitness Logs

Row & Ski Intervals

Warm-up

3:00 TrueForm Run (0.56 km)
2 Sets
- 10 Hamstring Curl (w/ Sliders)
- 5 Dragon Flags

Conditioning

5 Rounds

2:00 Row
1:00 Rest
2:00 SkiErg
1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

20 alt V-ups
20 alt Renegade Rows (40# DBs)
10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

2x30s Dead Hang Partner Push
Butcher’s Block (35#)
- 2×10 reps
- 2x30s holds

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

10:00 TrueForm Run (1.72km)
10:00 SkiErg (2,180m)
10:00 BikeErg (5,018m)
10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

5:00 TrueForm Run
2 Sets
- 10 DB Shrugs (40#)
- 10 Kip Swings (wide grip)
- 5 Strict Chin-ups

Back

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Rope Face Pull (49#)

4 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

4 Sets

8 Lean Back Lat Pulldowns (93#)
10 Reverse Seated BTN Lat Pulldowns (93#)
10 Underhand Lat Pulldowns (93#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 External rotation pull down (38-49-49-49#)
10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

20 PVC Sit-ups (feet anchored)
10 Strict Hanging Leg Lifts
20 alt V-ups
1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

The Same

Warm-up

5:00 SkiErg (1,013m)
80′ Lateral Monster Walks
80′ Monster Walks
2 Sets
- 10 PVC Passes
- 10 Push-ups
- 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

8 G2OH (95/65#)
10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

10/10 Side Plank Bounces (35# DB)
30 Russian Twists (35# DB)
12 OH Crunch (35# DB, 2s pause)
30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

2x20s Dead Hang Partner Push
4×5 Handstand Kick-ups
4 Eagle Arms

The kick-ups went well after nearly a week break.

Learning Curve

My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!

It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.

Out in the garage at 4:30 today.

Warm-up

3:00 TrueForm Run (530m)
Eagle Arms
Butcher’s Block
Back to Wall Shoulder Opener
Dead Hang Partner Push

Conditioning

30:00 AMRAP

300m TrueForm Run
20 Squat Jumps
24/16 cal Row
20 Ball Slams (30#)
24/16 cal Ski
20 1-Arm DB Push Jerks (50#)

That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.

Midline

3 Sets

20 Lying Leg raise to DB (30#)
20 Leg Lifts over DB
20 Overhead DB Sit-ups (30#)
20 alt Hip Dips
10/10 Plank Toe touch + knee to elbow + knee cross body
1:00 Rest

We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.

Balance with Hand Swaps

Can’t wait to see a result of this damn election so it can stop affecting my sleep. Workout at 4pm today.

Handstands

Wrists
1:00 Handstand 45° Hollow Hold
3×20 Wall-facing Handstand Sponge Shifts
3×5 Kick-ups (balance)

Strength

Bench Press

10×45
5×95
5×135
5×165
5×185
5×205
5×225

Conditioning

5 Rounds (each) – I Go You Go

12/8 cal SkiErg
10 Ring Dips
5 C&J (135#)

I went 2×5 every round of ring dips. Cycling the barbell didn’t feel the greatest and I was cautious with the way my back has been feeling this week. Did them all unbroken though. I went first and Brandi finished at 15:45.

Midline

3 Rounds

30s Superman Hold
10s Rest
30s Star Plank Hold
10s Rest
30s Star Plank Hold
10s Rest
30s Single Leg KB Balance Hold (35#)
10s Rest
30s Single Leg KB Balance Hold (35#)
10s Rest

For the single leg balances, we kept swapping the kettlebell between hands during the hold. Definitely more difficult.

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
8/8 Landmine Curtsy Lunges (45#)
Bottom Squat Hold
10 alt Cossack Squats
4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

8/8 Landmine Curtsy Lunges (45# + 90)
20 alt Cossack Squats

Conditioning

4 Rounds

2:00 cal Row
2:00 cal BikeErg
~1:00 Rest
2:00 cal SkiErg
2:00 Box Step Overs (20″)
~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)

Handstands

Wrist Warm-up
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

30 Double Under
10 Devil Press (30/20# DBs)
1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

20 alt DB Curls (35#)
10 EZ Bar Skull Crushers (71#)
8-12 Inverted Bar Rows (supinated)

Hold for a Gold Star

My back is a little tight and my shoulders and elbows still feel pretty beat each morning. Didn’t get out of bed until 8, which is extremely rare these days. Workout at 10am.

Warm-up

10:00 BikeErg (4,925m)
20 PVC Passes
Wrist Warm-up

Handstands

4 Rounds (NFT)

10/10 Bottoms Up KB Press (15#)
20s Handstand 90° Hover
16 Wall-facing Handstand Sponge Shift

Really nasty combo after yesterday.

Conditioning

To warm up my bench I did 10×45, 10×95, and 5×135.

20:00 EMOM (alt)

10 Bench Press (155#)
12/8 cal SkiErg
15/10 cal BikeErg
12 Broad Jumps

After two tough days I wanted something that wouldn’t be crushing. I picked up the pace on the machines each round, which got me a good sweat. Bench was easy to start but I think I would have been failing at the end if I’d done 10 more pounds.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Superman Hold
10s Rest
20s Star Plank Hold
10s Rest
20s Star Plank Hold
10s Rest
20s Single Leg KB Balance Hold (70#)
10s Rest
20s Single Leg KB Balance Hold (70#)
10s Rest

Back in January I could not hold a star plank and I was able to every singe one today without falling. I really like the glue activation in those.

Push-ups with Hands

Warm-up

3:00 SkiErg (693m)
80′ Lateral Monster Walks
80′ Lateral Monster Walks
3:00 Wrist Warm-up
20 PVC Passes

Conditioning

12-9-6
- Strict HSPU
- Box Jump (24/20″)
4:00 Rest
15-12-9
- HSPU
- Box Jump Over (24/20″)
4:00 Rest
18-15-12
- HR Push-up
- Box Jump (30/24″)

I felt good through most of this. Did 6-6, 5-4, 6 for strict handstand push-ups and finished that part in 2:40. Then went 9-6, 7-5, 9 for kipping handstand push-ups, taking 3:31 for part two. The hand release push-ups felt rough, but I did them slow and unbroken and finished part three in 4:24. Overall time of 18:35.

Midline

3 Rounds

20s Weighted Hollow Flutter Kick (10# plate)
20 Weighted alt V-Ups (10#)
20 Weighted OH Crunches (10#)
20 Russian Twist (10#)
20 Seated Leg Lifts

Slower than the 7:20 I did almost three weeks ago, with 7:58 today.

More Conditioning

2 Rounds

4:00 Row
4:00 BikeErg
4:00 SkiErg

I did 1,044 and 1,049 meters on the rower, 2,096 and 2,113 on the bike, and 961 and 970 on the skier.

Handstand Kick-ups

5 bad leg
5 good leg
2×5 finding balance

Lactic Burn

Warm-up

6:00 BikeErg (3,052m)

Handstands

Wrist Warm-up
20 Shoulder I-Y Band Drill
3 Rounds
- 30s Handstand 45° Hollow Hold
- 30s Hollow Hold
- Switch & Rest
- 30s Handstand Tuck Balance
- 30s OH Plate Hold (35#, flat palms under plate)
- Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

6 Rounds (each)
- 15/10 cal BikeErg (standing)
- 15 Squat Jumps
6 Rounds (each)
- 15/10 cal SkiErg
- 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

16 Floor Wipers (55# plate)
12 Barbell Curls (45#)
30 Plank Jumps
12 Superman Rocks
8/8 Half Kneeling Bottoms Up KB Press (25#)