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

3 x each:

45# OHS
hip/back ext.
GHD situp
pullups
parrallette HSPU's

Deadlift x 5

225-315-405-425-435(3)-435(f)

"Annie"

50-40-30-20-10
double unders
situps

7:52

Discouraging day, still stuck at 425 for my 5 rep Deadlift. I'm going to have to apply a new strategy for this, maybe some 5x5's. Also, posted my worst Annie in as long as I can remember. I'm blaming it on the rope though. I took the one I usually use (customized for short mother ****er's) to the cert with me this weekend and left it at the house in my bag. I used one of the ropes at the gym, but didn't do a very good job of setting it before I started. It took me until the round of thirty to find a good hand position.

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

Trail Run- Long Course

1:00:18

Nowhere near my best time, although the end of this route is so convoluted that I'm never sure if I've run the same route twice. The heat and humidity were oppressive today, and I had to stop and walk a number of times in the back half of the run.

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

2 x each

20 forearm to instep lunge
15 kettlebell swings, 1 pood
15 frog leg situps
10 muscleup transitions
10 dislocates

15 barbells cleans (155 lb)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups
30 push presses (40# DB's)
30 double-unders
15 thrusters (135 lb)
30 pull-ups
30 burpees
Overhead walking lunges (45 lb plate) x 100m

29:23

Not happy with my time on this at all. Definitely need to start cranking up the calories. I've lost almost half of the weight that I wanted to drop, but I've been feeling the bonk pretty bad this week.

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

Sunday

Snatch x 1

55-75-95-115-135-155-175-185-195-205(f)

Had some form issues today. 185 and 195 took three attempts each, because I kept ending up with the bar slightly out in front. By the time I got to 205, I was gassed.

Today

3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
ring dips

4 rounds
max pushups, 1 min
max squats, 2 min
max double unders, 3 min

pushups 53-35-33-30=151
squats 99-67-60-59=285
double unders 106-115-119-96=436

Total=872

Stole this workout from Rachel Medina, who stole it from some guy who's name I can't remember. I should have done a lot better on the double unders; for some reason, they've been giving me trouble lately. In all fairness, Saturday and Sunday were a nutritional nightmare, and I definitely have not gotten enough sleep the last three nights. I felt fuzzy coming into the workout and had a lott of trouble staying focused. I can't wait to sleep in tomorrow, and I can't wait for fall weather.

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

[QUOTE=Christopher G. Woods;645967]and I can't wait for fall weather.[/QUOTE]

Amen to that. Hit 104 with +80% humidity today. Same scheduled for tomorrow. Not very fun to train! :mad:

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

[QUOTE=Anthony Bainbridge;645991]Amen to that. Hit 104 with +80% humidity today. Same scheduled for tomorrow. Not very fun to train! :mad:[/QUOTE]

Whew, I didn't know it got that hot up there. Yeah, that's pretty par for the course down here, temps in the 90's (heat index over 100) and humidity in the 80-90% range, from the end of June until mid-September. Honestly, this summer has been cooler than most, but the past week or two has been brutal.

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

3 x each:

20 forearm to instep lunges
15 frogleg situps
15 kettlebell swings
10 muscleup transitions
10 dislocates

Weighted Pullups

25x5
35x5
45x5x5

2k row

8:16.3

Not a great row time. It probably wasn't a good choice after the pullups, but I didn't feel like running in the rain.

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

3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrellette HSPU's

Hang Squat Snatch

95x5
135x5
185x5x5

In 10 min complete a 400m run followed by:

AMRAP
7 thrusters, 95#
7 burpees

6 rounds

DOO DOO!! I went with 80% of my 1 rep PR for the HSC's, but I probably could have easily done 195#. When I do these again in 4 weeks, I might try 205#.
I sould have been able to get 7 or rounds on the AMRAP. This is my own fault, though. I should have started working out earlier than I did, which would have allowed me more than 10 minutes to rest between the HSC's and the metcon.

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

400m run

3 x each:

20 reverse lunges w/ twist
15 kettlebell swings, 1 pood
15 frogleg situps
10 muscelup transitions
10 dislocates

20 min AMRAP
275# Deadlift, 5 reps
12 pullups
30 double unders

9 rounds

This was the WOD that we designed in during the programming talk at my Lv. 1 cert. This may be the most awful 20 minute AMRAp I've ever done. On paper I was thinking it looked like a 15+ rounds WOD. In action, it starts to suck real fast. Your hands hurt from the deadlifts when you go to get on the pullup bar, you're winded from the pullups when you strart the double unders, and you're still catching your breath when you start the deadlifts. I think I can up this to 10-12 rounds next time I do it; I definitely got caught off gaurd.

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

500m row

3 x 10 each:

45#OHS
hip/back ext.
GHD situp
pullups
ring dips

Bench Press

135x5
185x5
235x5x5

20 x 40yd sprints, 30 sec interval start

BP's felt strong, probably could have done another set or two without failure. 40's felt easy, only a couple over 6 sec and some sub-5; focused on movement being fluid rather than powerful.