Re: I've got a Monster in my Pocket!!!
 

3 x 10 each:

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

21 hip-back ext.
400m run
18 hip-back ext.
400m run
15 hip-back ext.
400m run
12 hip-back ext.
400m run
9 hip-back ext.
400m run
6 hip-back ext.
400m run
3 hip-back ext.
400m run

18:20

Re: I've got a Monster in my Pocket!!!
 

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

Press x 3

145-155-165-175-185(2)

"Helen"
3 rounds
400m run
21 kettlebell swings, 2 pood
12 pullups

11:12

Re: I've got a Monster in my Pocket!!!
 

3 x each:

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

Deadlifts

225x5
315x3
405x1
455x1
485x1
515 failed twice

500 double unders

11:19

Felt off today. I could tell when I struggled to get the 485 DL up. Felt a little tired yesterday too. Might have a cold or something. Double unders were a lot harder than I thought; first time doing an extended set of them.

Re: I've got a Monster in my Pocket!!!
 

3 x each:

10 forearm to instep lunge, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb, 1 ascent
ME L-sit on rings
ME handstand

"Barbara"

5 rounds
20 pullups
30 pushups
40 situps
50 squats

2:37-2:37-2:34-2:39-2:51

2000m row

8:44

I'm still in shock from my "Barbara" score. Usually, I'm over 3 minutes by the second or third round and my last is over 4. I didn't beat my best single round (2:33), but my goal was to improve my late round scores. I just tried to do each set unbroken, at a nice steady pace that wouldn't leave me winded. The row sucked, mainly because I ripped my hands pretty good on the last set of "Barbara". Haven't ripped in a while, so I guess I'm due. Glad it happened now, and not a week out from the qualifiers.

Re: I've got a Monster in my Pocket!!!
 

3 x each:

10 forearm to instep lunges, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb
ME L-sit on rings
ME handstand

Snatch Balance

45x4
95x3
115x3
115x3
135x1

"Jackie"

1000m row
50 thrusters, 65#
30 pullups

8:08

Never done Jackie before, so I guess this is a PR. Would have liked to have been a little faster, even with the extra 20#. Row was sluggish, took over 4 min. Thruster in a set of 30, then two sets of 10. Pullups unbroken. First time working snatch balance as well. Did not feel strong at all. I definitely need to work on these.

Re: I've got a Monster in my Pocket!!!
 

Wicked Barbara time!

Re: I've got a Monster in my Pocket!!!
 

Thanks Anthony, no one was more surprised than me.

Yesterday

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

Bench Press x 5

135-185-205-225-235

3k run

20:47

Shoulder was bothering me on the Bench. I miss the days when I could press 315. Run was supposed to be a 5k, but I was short on time and sucking ***.

Re: I've got a Monster in my Pocket!!!
 

Yesterday:

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

20 min AMRAP

5 HSPU's
10 L-sit pullups
15 walking lunges

14 rounds + 5 HSPU's

10 x 250m row, 1 min rest between sets

1:00.5-1:00.7-55.3-54.0-56.1-57.0-59.2-58.6-1:00.1-58.0

Happy with the AMRAP. Got to improve on my rowing. Granted, I was a little tired from the WOD, but I should be pulling 250's in 45-50 seconds.

3 x 10 each:

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

"CrossFit Total"

Squat

225-315-405-435-465(PR)

Press

135-165-185-195x-195x

Deadlift

315-405-495x-495x-495

Total = 1135 (ties PR)

1000 single unders

7:19

Nice PR on the Squats. Press was weak, which I expected after the HSPU's in yesterday's WOD. I probably should have started lighter on the Deadlift, but I wanted to make sure I hit 1135 for my Total and still have a couple shots at a PR. My grip gave out on the first two sets; I'm guessing that's from the L-sit pullups yesterday.

Re: I've got a Monster in my Pocket!!!
 

Again - I hate your squat.

Re: I've got a Monster in my Pocket!!!
 

Anthony, your squat problem is simple. You just need to stop wearing yourself out by doing all those ridiculously heavy deadlifts. :D

3 x each:

10 forearm to instep lunges, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb
ME ring L-sit
ME handstand

30 min AMRAP

5 pullups
5 ring dips
15 situps

30 rounds + 5 pullups + 5 ring dips