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Old 02-01-2010, 11:50 PM   #1001
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

2.1.10

Back Squat
10 x 45
10 x 95
5 x 145
5 x 195
3 x 5 x 245

Press
10 x 45
5 x 95
3 x 115
3 x 5 x 135

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

Rest 120 seconds between sets.

2 Rounds with 95
3 Rounds with 105

Feeling a bit beat up from the weekend. Last week's 3 x 5 x 255 were HARD, so I reset to 245. It was heavy, but not too bad. Presses were heavy today. The last rep from each set was a grind. I'll probably repeat 135 next week to be safe. Snatches were fast and explosive.
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Old 02-02-2010, 03:30 AM   #1002
Eric M Pirrone
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Re: Justin McGinley - I want to be a Monster

Hey Justin!

Just googled CrossFit 101 and your posts popped up!

Stopping in to say HI! and keep on it.. your numbers a looking great!

Dr. Eric
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Old 02-02-2010, 08:40 AM   #1003
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

Heya Eric! How are you?

Alycia and I are long overdue for another visit to Newtown/Lambertville.

How's the gym doing?
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Old 02-02-2010, 06:29 PM   #1004
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

2.2.10

Deadlift
10 x 45
5 x 135
5 x 225
3 x 275
1 x 325
3 x 345

As many rounds as possible in 12 minutes of:

Max Rep Pull Ups
100-120m sprint

16 Rounds
104 Pull-ups (25 12 9 5 5 6 5 5 3 5 4 4 4 4 3 5)

Deadlift was HEAVY. 5 x 335 next week. Conditioning workout felt good. Total grip killer.
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Old 02-04-2010, 04:43 PM   #1005
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

2.4.10

500m row.

a lot of foam rolling and dynamic mobility movements for tight traps and sore legs.

Back Squat
10 x 45
10 x 95
10 x 145
10 x 195
3 x 5 x 250

Bench Press
10 x 45
5 x 95
5 x 145
1 x 195
3 x 5 x 210 (+5 PR)

Came into the gym tired, and my lats/shoulders are SORE. Warmed up for awhile. Took some time to get into things. Squats were heavy, but not too bad. Each set was easier than the previous. Bench felt good. Last rep of each set was slow. No conditioning today. Letting the body heal up.
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Old 02-05-2010, 12:30 AM   #1006
Stephen R. Lampl
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Re: Justin McGinley - I want to be a Monster

Great work lately, Justin! Numbers are really coming up.....props to you, Man!

Glad you are taking it (slightly) easy when you are not feeling 100% - - keeps the injuries down. Take care.....
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Old 02-06-2010, 04:36 PM   #1007
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

Heya Steve. I always listen to my body and rest as needed. It is why I am not hurt, and it is also why I am not elite.

2.6.10

3 Rounds

15 115 lb Thrusters
15 53 lb KB Swings (Russian)
15 Burpees
15 Double Unders

21:20ish

Horrible. I've never wanted to quit during a metcon as much as I did today. I just wasn't into it at all, and I was out of breath early. But I soldiered on.

I really need to get my conditioning up! 115 Thrusters were easy. I was just so damn out of breath doing them.
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Old 02-06-2010, 04:58 PM   #1008
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

2.6.10

90 minutes of shoveling snow.
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Old 02-08-2010, 05:21 PM   #1009
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

2.8.10

Overhead Squat
5 x 45
5 x 95
3 x 115
3 x 135
1 x 145
1 x 155
1 x 165
1 x 175
1 x 185 (+10 PR)
1 x 195 (+20 PR)
F x 205 (got jerk, lost weight forward on ascent)

Press
10 x 45
5 x 95
3 x 115
5 x 135
4 x 135
4 x 135
3 x 135
4 x 135

5 Rounds
250m Row
5 155 lb Power Cleans

untimed. Rows were all under 2:00 pace. Cleans were done quickly. Most certainly under 10 minutes, but no clue about the time.

OHS felt great. I should have made the 205. Next time! OHS interferes with presses apparently, hah. Should have done 5x5 at 125 or 130.
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Old 02-09-2010, 01:14 PM   #1010
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

6 1/2 weeks until sectionals.

Time to focus training a bit more.

Goals:

- Eat better. I've been good, but I can do better. I need to eat more fat and fewer carbs in general. Also more veggies.
- Less / No Booze.
- Sleep more. In bed and lights out before 11pm (sometimes before 10pm)
- Maintain strength. Switching to Collegiate strength workouts on CF Football. Slightly lower volume, and easier to recover from, which leads to...
- Improve metcon. 2 CF Endurance WODs a week. Shorter ones. One on the rower, one sprinting based. Hit all metcons HARD. If I am doing a metcon, it is going to count
- Oly lifts and HSPUs. Getting better, but not good enough yet.
- C2B pull-ups. I NEED to get better at these. That last inch of ROM really lowers how many reps I can get in a set.
- Warm-ups. Make them longer. More foam rolling, more mobility work.
- Recovery. Stretching, massage, contrast showers, etc.
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