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

warmup x 3:

10 OHS, 45#
10 hip and back extensions
10 deadhang pullups, chest to bar
10 GHD situps
10 HSPU's, from floor

Bench Press x 10

135-155-185-205-215

"Annie"

5:26 (PR)

Sweet, I really needed a PR this week.

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

Yesterday

warmup x 3:

10 OHS, 45#
10 hip and back extensions
10 deadhang pullups, chest to bar
10 GHD situps
10 HSPU's, from floor

"Randy"

75 power snatches, 75#

5:59

Not a good effort. I over-strategised and cost myself at least a minute by stopping to frequently. I did the first 25 in a straight set, then did 5's after that. The first third of the workout only took one minute. All of my sets should have been for maximum reps. I should be able to do this in 4 minutes or less.

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

warmup x 3:

10 OHS, 45#
10 hip and back extensions
10 kipping pullups, chest to bar
10 GHD situps
10 HSPU's, from floor

"Frianebeth"

21 thrusters,95#
21 pullups
15 squat cleans, 135#
15 ring dips
9 deadlifts, 225#
9 HSPU's

4:29

I really need to work on my squat cleans. That was what killed me. I got winded and had to break up every set after that, except for the HSPU's. This should be a sub 3 workout.

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

Yesterday

warmup x 3:

10 OHS, 45#
10 hips and back extensions
10 deadhang pullups, chest to hang
10 GHD situps
10 ring dips

20 min AMRAP

10 pullups
30 situps
50 double unders

8 rounds

My cardio level is still lagging. I was able to maintain a 1:30 per round pace for the first two rounds, then it started to fall off. 10+ rounds is very doable for this.

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

Yesterday I did some snatch practice, but didn't really work up to anything particularly heavy. The workout didn't follow my usual structure, and I never really felt warmed up. Although, they may have been do to the fact that I was snatching barefoot, and CrossFit BWI isn't heated.

warmup x 3:

10 OHS, 45#
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 HSPU'S, from floor

"Jason"

100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

23:10

Not real happy with this time. Muscle ups continue to be a weakness, but the squats felt a lot harder than they should.

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

warmup x 3:

10 OHS, 45#
10 hip and back extensions
10 deadhang pullups, chest to bar
10 GHD situps
10 ring dips

Press x 1

145-155-165-175-185

Push Press x 3

165-175-185-195-205

Push Jerk x 5

185-195-205-215-225

I was very pleased with this workout today. All these lifts are in the neighborhood of my PR's for each. I feel like my energy level is getting back to where it should be. Tomorrow, "Mr Joshua".

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

warmup:

1k row

3 x each:

10 forearm to instep lunges
5 muscleups
10 burpees, 12" target

"Mr Joshua"

5 rounds

400m run
30 GHD situps
15 deadlifts, 255#

34:50

For some reason high rep GHD situps kill my lower back. I don't know why. I do three sets of ten in my regular warmup, so I do them almost every time that I walk into the gym. It's not a form issue either. I had some form problems when I first started doing them, which resulted in a psoas injury. I've since put a lot of work into perfecting form on them. However, anytime I have to do a high volume of GHD situps, my lower back starts singing by the end of the second set. I can't figure it out and it ****es me off, because it kills my times on a lot of workouts.

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

3 x warmup:

15 OHS, 45#
15 swiss ball hyperextension
12 deadhang pullups
20 abmat situps
20 pushups

Bench Press x 5

185-195-205-215-225

10 walking lunge steps, 50# each hand
15 dumbell swings, 50#

5:44

I'm switching to a strength and metcon system that I use with my intermediate clients, where each workout starts with a single strength element followed by a short (5-15min) and intense metcon.

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

Friday

3 x 10 each:

OHS, 45#
hip and back extensions
pullups
GHD situps
HSPU's

Back Squat x 5

315-345-365-385-405(4)

30 Muscle-ups

6:16 PR

Back squats were a little rough. I got stuck at the bottom on the last rep of 405 and had to dump. My 5 rep PR is 425, so I'm getting close. Muscle ups felt okay. I started off with a set of 10, which is the most I've ever done consecutively. PR'd by 16 seconds.

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

Yesterday

500m row

2 x each:

10 pvc dislocates
10 ring pushups
15 abmat situps
10 OHS, 45#
10 handwalks

Press x 3

145-155-165-175 PR-185 (1)

15 OHS, 115#
15 L-sit pullups
15 push jerks, 115#
15 knees to elbows
15 hang squat cleans, 115#
15 hip and back extensions

3:46

Presses were good...would have liked to hit 185. The metcon was the CrossFit BWI WOD from Friday. Fun stuff.