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

3 x 10 each:

45# OHS
hip and back extensions
kipping pullups
GHD situps
ring dips

"CrossFit Total"

Squat

405-425-455

Press

185-195x-195x

Deadlift

425-475-495(PR)

Total= 1135 (PR)

I'm a little disappointed that I didn't hit 195 for the press. That's the only pre-mono PR that I still haven't hit. The 495 deadlift was money, though. I've been wanting to hit that for a while. 3 x BW, here I come!

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

3 x 10 each:

45# OHS
hip extension to glute-ham raise
kipping pullups
GHD situps
HSPU's

"Barbara"

5 rounds

20 pullups
30 pushups
40 situps
50 squats

rest 3 min between sets

2:52-3:00-3:47-3:48-4:18

"Barbara" kills me more than any of the other bodyweight workouts. The first two rounds are easy, but by the fifth I'm just trying to stay standing.

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

3 x each:

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

5 rounds
30 GHD situps
25 back extensions

14:51

GHD situps are starting to feel better. My back didn't start to bother me until the last set.

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

Yesterday

3 x 10 each:

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

Thruster x 1

135-155-175-195-215-225x-225

Probably could have continued on and gotten 235 or more, but I was short on time.

Today

same warm up as above

"Elizabeth"

21-15-9
squat cleans, 155#
ring dips

8:06

I can do better than this. My ring dips were sloppy, and I felt a little twinge in my right elbow on the first set. It was just once, but it left me a little apprehensive. I've also been battling a cold the past couple days, so my breathing's a little congested. Not a horrible time, though.

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

3 x 10 each:

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

"Nicole"

20 min AMRAP
400mrun
max effort pullups

6 rounds (PR)
25+25+21+20+17+1=104

This was a PR for rounds but not for reps. However, this was the first time doing all reps chest to bar and (I think) only the second time I've actually done "Nicole". When I set my reps PR I actually rested for a full minute between my last run and my last set of pullups. This time I focused on getting in as many rounds as possible, to the point where I just barely made it back to the bar to get 1 rep and complete the 6th round before the timer went off.

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

3 x 10 each:

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

"Kelly"

5 rounds
400m run
30 box jumps, 24"
30 wallball, 20#

37:34

Lousy time, almost 9 minutes over my PR. Wasn't really feeling it today. Couldn't get a rhythm on the wallball and eventually just lost interest. Still a little congested too; had to stop a few times to blow my nose.

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 parrallete HSPU's

30 muscle ups for time

5:45 (PR)

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

Saturday

3 x 10 each:

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

Squats x 5

225-275-325-365-395

The plan had been to do a 415 and 425 set as well, but I was feeling pretty tired and the 395 set left me seeing stars.

Monday

same warmup as above

5 rounds
25 kb swings, 2 pood
25 GHD situps
25 hip extensions
25 knees to elbow

35:04

A pretty decent time, though a little dissapointing. The first time I tried this workout I finished the first three rounds in under 17 minutes, putting me at a sub-30min pace. Early in the fourth round I started having back spasms and had to stop. I was hoping to finish on the same pace this time, but I'll settle for just finishing.

Today

3 x each:

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

Press x 1

155-165-175-185-195

Push Press x 3

175-185-195-205-215

Push Jerk x 5

195-205-215(4)-205-215

The press and push jerks both equal PR's and are each 10# PR's for this particular workout. Unfortunately, I ran out of gas on the push jerks.

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

3 x 10 each:

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

20 min AMRAP

250m row
21 SDHP, 115#
15 pullups

5 rounds

Felt a little sluggish; SDHP's sucked. I'm taking a cycle off, then kicking it up a gear to get ready for the qualifiers.

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

"Fran"

21-15-9
thrusters, 115#
pullups

5:44

Pretty disappointed with this time. I wasn't expecting to set a PR or anything, what with the extra 20# and doing all pullups chest to bar, but I was hoping for something under 4 min.