Plus One Muscle-up

My hamstrings are spicy! Thrusters always seem to get me. Headed over to Bay City Survival Fitness at 1pm and started with Crossover Symmetry Activation.


  • 45# Positions
  • 3×75#
  • 3×95#
  • 2×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • 2x1x175#
  • 1-F-1 x185#

Was only planning on 4 singles with 175, but the first two felt good so I went for 185. I’ll take 2/3 over 90%.

E2M 10:00

  • 4 MU

Four unbroken is a new PR and I did it 5 times!

A few hours later I headed out to the garage. Hit the CS Activation again to prep my shoulders for 200 reps.


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

I hadn’t done this benchmark in over 2 years and I can always use the bodyweight work. It sucked, but I managed a 59 second PR with a time of 22:42 at a bodyweight 17 pounds heavier. Started out doing 5 pull-ups at a time and resting 10 seconds, but couldn’t keep that up and had to switch to alternating between 3s and 2s. Got through the pull-ups in about 8 and a half minutes. Push-ups pretty much went the same way except I wasn’t looking at the clock for pacing early on. I think it took me about 7 minutes (give or take) to knock out the push-ups. Sit-ups were slow, but didn’t stop. The air squats were so much harder than I was expecting. Every time I tried to speed up and knock out some fast ones I got a horrible burn in my quads. Even at the end, in the last 10 reps, I couldn’t speed through them. So nasty!

I hope Kevin doesn’t program anything pull-up related after 59 C2B, 20 muscle-ups, and 100 pull-ups this weekend.

Took about 10 minutes to catch my breath then got on the Air Dyne (AD2) for 15:00 at about 55%. Got 220 calories. Finished up with Crossover Symmetry Plyometrics.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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