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

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

3 rounds of "Erin"
15 split cleans, 40# dumbells
21 pullups

10:27

50% intensity, pullups broken into sets of 7 to avoid ripping before Saturday. I had intended to do the full 5 rounds, but I got into the second and said to myself, "This is pointless." I can't stand doing workouts when I don't feel I can let myself go at full intensity. It kind of ****es me off that "Ryan" and "Erin" showed up the last two days. I really would have rather seen them next week, when the MAHC is over and done with and I don't have to worry about being 100% in 2 days. Hopefully, they'll come back around soon.

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

Today was the first Mid-Atlantic Hopper Challenge, at CrossFit BWI (in cooperation with CrossFit Alexandria). We had a really great turnout, with competitors coming from as far as New York and Ohio.

Morning WOD:

1/2 Bodyweight Front Squat, 30 reps
1 mile run

8:01

Not a great time in the scheme of things. I knew I was in trouble when the run came out of the hopper. The top time in this event was 6:50 by Russell Greene.

Afternoon WOD:

10 Burpees
5 SDHP, 135#
25 Double Unders
20 Burpees
5 SDHP, 135#
25 Double Unders
30 Burpees
5 SDHP, 135#
25 Double Unders
20 Burpees
5 SDHP, 135#
25 Double Unders
10 Burpees
5 SDHP, 135#
25 Double Unders

8:51

I took first in this event, beating the next closest competitor by 20 seconds.

I took 3rd overall, behind Charles Dunifer(sp?) from CrossFit Legacy in Ohio and a kid from Brooklyn named Sal, whose last name and affiliate escape me right now. Obviously, I would have liked to have taken first place, especially with the event being held on my home turf. However, I'm well aware that running is my achilles heel. I should have been working harder to improve that in my preperation. Now, I have about 6 months to work on it before the qualifiers for the 2009 Games. 3-2-1 go!!

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

5'4/170/30m

3 x WU:

25 double unders
15 hip extensions
15 GHD situps
10 burpees, 12" jump
5 muscle ups

deadlifts

135x5
225x5

3 reps

315-365-405-435-455-465

7 rounds
75# shoulder press, 21 reps
21 back extensions

14:14

Took yesterday off, after the Mid-Atlantic Hopper Challenge, so I was playing catch-up today. I kind of regret not going for 475 on the deadlifts, since it's my current 1 rep max, but 465 was a fight and I still had the other WOD to do.

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

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

22:13

Ouch, the last time I did this WOD, I got it in 12:03. WTF!!! I was definitely hurting from the double dip yesterday, catching up with the previous days workout, but damn. I did hit a minor equipment snag. I took my shoes off after the first round, because I decided I'd rather do the squat cleans barefoot. I soon discovered that this was a bad move, as I had a great deal of trouble keeping my bare feet from slipping out of the rollers on the GHD. Oh well, lesson learned. I also got this pounding headache that started in round 3, probably because I missed a meal yesterday (forgot to take food with me to work). Then, by round 4 my lower back was hurting so much that I could only do 3 or 4 situps at a time. Rest day is going to be very welcome tomorrow.

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

Taking a few days off. My problem with the WOD on Tuesday became very apparent, as I was bed-ridden with fever by the end of the day. I haven't quite gotten over the bug and I'm about due for a rest, so I'm taking this cycle off.

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

Rest up. The time to beat on King Kong is 3:57 by another Canadian in Ottawa (body weight of 181). I'll be giving it another shot in a week or two.

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

Nice job at the Hopper :highfive:

Strong work going on here... I like it!

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

4 x 500m hill run
2 1/2 min rest between

2:05
2:43(reverse course)
2:39
2:31(reverse course)

First day back from being sick (still an outside chance I have Mono, been slacking on getting the bloodwork done), and it shows. I've done the 1000m version of this hill run in under 4 min before.

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

Waiting on the results of my Mono test, but I'm pretty sure I know the answer. Saturday I couldn't even finish my workout. It was supposed to be 800m run-150 wallball-800m run. I got to 100 wallball shots and had to stop, and three days later I'm still sore. Even if the mono tests come back negative it's just going to mean more tests, because there's obviously something wrong. It's really frustrating; I've made so much progress in the last three months, and now I feel like it's all going to be wiped out. Hopefully, I can start doing some lower intensity workouts within the next few days and, at the very least, minimize my losses.

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

Here's the thing. Time off is NOT going to wipe out your progress. Strength comes back fast enough and you know that metcon is easy to bring back. But if you keep pushing this without a full recovery, you are going to bring on a world of hurt that isn't so easy to recover from.

Take time off. No strength, no metcon, just stretch, foam roll, and figure out what the hell is going on.