All About That Pressing Life

All kinds of things started getting sore yesterday and more so today. My body was feeling beat up the times I woke up in the middle of the night. Yesterday was a rest day but I did some rehab stuff that focused on the hip and butt, which took almost an hour. Went to the 4pm class today.

Warm-up

  • 2:30 Run
  • 3 Rounds
    • 10 Jumping Jacks
    • 5 Push-ups
    • 10 PVC Passes
    • 5 Shoulder Press (45#)
  • Bench Press
    • 5×45#
    • 5×135

Strength Endurance

4 Cycles

  • 3:00 AMRAP
    • 20 cal Echo Bike
    • 10 Strict HSPU
    • MAX Bench Press (135-145-155-165#)
  • 2:00 Rest

All kinds of modifications for me today and for the next week as I try to let my back and calf rest. I did the bike instead of rowing, made the handstand push-ups harder by going strict, and benched instead of doing push jerks. This got really tough. I was pretty consistent with about 73-75 RPM on the bike. I was able to get through three sets of the HSPU unbroken and then 6-3-1 on the final set. My reps per round were 22-17-12-8 for bench press.

Conditioning

EMOM: 5 Burpees
Until the follow is finished:

  • 75 Air Squats
  • 75 Walking Lunges
  • 75 Push-ups

Here’s my modified version instead of 50 reps each of snatches, cleans, and push presses all with 45# dumbbells. When I went down for that first burpee I could already feel the fatigue in my shoulders and chest! It took me 11:55 and it was at about the same time as a couple of other guys so my choices worked out well.

I had planned to stay and practice handstand walking, but a rib in my back felt out of place or something. Plus there was so much pressing that I wasn’t up for it.

Back at the Whip

Holy shit, by 7pm last night my back was twitching all over the place (and still is doing it some this morning) from concentrating on better movement with the Kroc rows! I got another 9+ hours of sleep last night, but this cold is still lingering. I’m limping a little on both calves instead of only the right one. My back is a bit aggravated. I got to the scale for the first time in weeks and as expected my weight is up. Was just over 206 pounds, so it’s time to cut.

Today CrossFit Whip reopened in the basement, which will be where the less skill focused “Sweat” classes will be held. The CrossFit area upstairs isn’t ready yet. I went to the 4pm class.

Warm-up

3 Rounds

  • 5 Hand Release Push-ups
  • 10/10 Arm Circles
  • 10 Air Squats
  • 10/10 Leg Swings

Conditioning

35:00 AMRAP

  • 50 Push-ups
  • 50 Dumbbell Thrusters (20# DBs)
  • 50 cal Row
  • 50 Overhead Walking Lunges (20# DBs)
  • 50 Step-ups (24″)
  • 50 H2H KBS (53#)
  • 50 Burpees
  • 50 H2H KBS
  • 50 Step-ups
  • 50 Overhead Walking Lunges
  • 50 cal Row
  • 50 Dumbbell Thrusters
  • 50 Push-ups

I did 5×10 push-ups, 5×10 thrusters, and averaged around 1,200 cal/hr on the rower the first time. It was 12 steps for me to get across the floor, which was a good place to rest and then I took two extra steps on my fourth length. Alternated lead legs every five step-ups, did the swings unbroken and kept slowly moving through the burpees. My second row was more like 1,000 cal/hr or lower. I think I started with 10 thrusters, and then did some fives with holding the dumbbells at my sides for a quick rest, then held on for 15 final reps. I ended up getting through 45 thrusters, so only had five left and the 50 push-ups. I subbed step-ups instead of box jumps because of my calves and hand-to-hand swings instead of American swings because of my back.

I can’t remember the last time a chipper like this was programmed. I bet this didn’t come from the Chalk Online – CrossFit program, which is what we usually follow. Looks like one of Ryan Fischer’s Chalk Online – Sweat! workouts.

Midline & Gymnastics

3 Sets

Stayed after for some extra work.

Seventy Seven

No issues with my back after yesterday. 👍 Went in at 3pm for muscle-up work with Molly.

Warm-up

  • 50 cal Echo Bike
  • Bottom Squat Hold
  • Ring Swings

Gymnastics

Muscle-ups

  • 6×3
  • 6×4

**Rest as needed

Felt good and I easily hit every set.

Gymnastics Conditioning

20:00 EMOM (alt)

  • 10 cal Echo Bike
  • 3 MU
  • 8 Burpees
  • 4 MU

I’m not calling this conditioning because the bike and burpees weren’t at a fast pace. It was all about getting the muscle-ups done. 77 muscle-ups in a day is a huge number for me, so happy that I was able to hit all of my sets unbroken. I did have to start focusing more on my kip and a strong pull though. My 1st rep catches got iffy on several of these too. My grip is blown and I’m going to have some nice burns on my arms from the ring straps.

Accessory

4 Sets

  • 8 Strict Ring Pull-ups
  • 8/8 Kroc Row (60# DB)
  • 90s Rest

This might have been the worst part because my hands were hurting so much and I had no pull left.

Three Years of the Sissy Test

Third year in a row doing this on Thanksgiving. Started at 10:15am.

Sissy Test

  • 25->1 Burpees
  • 1->25 Russian KBS (53/35#)

Previous results and my time from today:

• 41:38 – 2012/04/19

• 38:16 – 2012/11/22

• 43:34 – 2017/11/23

• 39:32 – 2018/11/22

• 41:07 – 2019/11/28

I did all jump back and jump up on the burpees. Split the 22-23 swings in two sets and the 24-25 in three because there was so much sweat and my forearms were blowing up.

40 Inches

My back is feeling better. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 1:00 Airdyne
  • 2:30 Rest

My goal was 95+ RPM. My rounds were 50-51-52-51-52-51-53-52 calories and 0.77, 0.77, 0.77, 0.75, 0.77, 0.76, 0.77, 0.77 km. Happy with the consistency. Yeah, I definitely should have been doing more intervals on the bike throughout the program. The leg burn is real.

Went to the 4pm class.

Warm-up

  • 1:30 Assault Bike (20 cals)
  • 3 Rounds
    • 10 Air Squats
    • 5 HR Push-ups
    • 10 Good Mornings (45#)
  • Box Jumps
    • 5×20″
    • 5×24
    • 5×30
    • 3×37

Conditioning

2 Cycles

  • 40 cal Assault Bike
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Box Jump (40″)

The single rep movement was programmed as a heavy (315#) deadlift, which I obviously was not doing in my condition. I stacked a couple of 20″ boxes up against the wall, which worked great and was a lot of fun. I did the first bike in less than 2:30 and took the second one nice and easy, somewhere in the 3-3:30 range I think. Finished in exactly 26:00 and felt good with the cardio aspect to it. During the 15 round portions my heart rate was 155+ the entire time.

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40” box jumps!

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Trade-Off

Definitely getting sore from squatting. Out in the garage during lunch.

Year of the Engine – Polarized

32:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

I did 883 calories and 18.7 km.

Went to the 4pm class.

Warm-up

4 Rounds

  • 10 PVC Passes
  • 5 HR Push-ups
  • 5 Ring Rows
  • 10 Jumping Jacks

Strength

5 Sets

  • 10 Strict HSPU
  • 10/10 Kroc Rows (53# KB)

I’m benching tomorrow, so I did these strict handstand push-ups instead of 5×10 bench press. Had a good 2-3 minutes of rest between each set, but it was still surprising to get all five sets of HSPU unbroken. I went wider with my hands on my last set, which was a lot easier.

Conditioning

15:00 AMRAP

  • Buy-in:
    • 10-20-30-40 H2H KB Swings (53#)
    • 3-4-5-6 Muscle-ups
  • AMRAP
    • 6 Burpees
    • 30 Double Unders

It was programmed as American swings and 10-20-30-40 pull-ups. The Rx+ version was muscle-ups and I really wanted to do some. I knew I’d get done with the muscle-ups much faster than doing 100 total pull-ups, so I was going to have the joy of a lot more time doing the AMRAP. Win-lose? I finished the buy-in at 6:11. Felt good on the rings and was able to do each set unbroken, even with all the hip fatigue from the swings. Started out a little slow on the burpees, but then, I think, in the third round, Michelle (who was coaching) joined in to push me. I figured she’d drop out soon enough, so didn’t pick up my pace much. When it was clear she wasn’t going away and I saw there were only a few minutes left I was able to speed up my burpees. I ended up doing nine rounds plus the six burpees.

I don’t think 18 muscle-ups is a good sub for 100 pull-ups. There is no way I would have done the 30 and 40 pull-ups unbroken, so I should have been forced to break up larger numbers of MU. Around 30 total MU would have been pretty solid. Doing 3-6-9-12 would have stuck to the 1x-2x-3x-4x pattern and forced me to break 9 and 12 in to 2-4 sets.

Gym to Garage

Yesterday I walked 18 holes on a very sloppy golf course from all of the rain. When the conditions are like that it really takes a lot more out of me than you’d think. Went to the 4pm class at the gym.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)

4 Rounds

  • 10/10 Leg Swings
  • 10/10 Arm Circles
  • 10 PVC Passes
  • Front Rack Stretch

Hang Power Snatch

  • 2x3x45#
  • 3×75

Hang Power Clean

  • 3×95#

Conditioning

  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (95#)
  • 7:00 EMOM
    • 7 Burpees
    • 3 Hang Power Cleans (125#)
  • 5:00 Rest
  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (125#)
  • 7:00 EMOM
    • 7 Burpees

I was able to get all 14 sets of pull-ups unbroken! I was starting to feel my back when bringing the bar down between reps during the 125# snatches. When I’m resetting like this is when it’s bothered me the most over the last year or so. Then I almost lost my grip on the barbell during the last two sets of that second round of snatches. I went to pick up 165# for the hang cleans, deadlifted it, and decided not to push my back, so I just did the burpees to finish. Lifts from the hang and especially stringing them together affects my back a lot more; I probably should have done singles from the ground.

Year of the Engine – Time Trial

10:00 Airdyne

Jumped on the bike when I got home from the gym. Could I beat 400 calories? Close, but no cigar. I got 396 calories and 6.95 km. It was the middle section again where I start to really slow down. Solid effort after being at the gym.