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

Nicole is run first.

[QUOTE=FAQ]Nicole
* Run 400 meters
* Max rep Pull-ups
As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round. [/QUOTE]

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

You see, I should know by now to double check anytime Ryan tells me I did a workout wrong.

3 x WU:

25 double unders
15 hips and back extensions
15 GHD situps
10 burpees
5 muscle ups

5 x 5 push jerks

135-185-205-225(4)-205

4 rounds
run 400m
50 squats

11:57

I played two games yesterday, in the pouring rain (the best weather for football), and didn't have time for the WOD before work. However, I couldn't skip on the run/squat WOD, so I doubled up today. I'm not too happy with the push jerks; I've definitely done better. The run squat time isn't my best time, but it isn't my worst either. Honestly, I wasn't expecting to set any PR's today. I was feeling pretty beat down. We were shorthanded yesterday, and I was in on every single play (offense, defense and special teams) of the second game. I also didn't eat very well yesterday, which I could definitely feel today.

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

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 parrallete HSPU's

5 rep Back Squats:

135-225-315-345-365-385-405

tabata pushups:

15-15-15-15-15-15-13-12

I love squats! 405 was the goal walking in the door, and I hit it pretty solid. I might have tried 425, but I was short on time. Tabata pushups were an improvement of 5 reps for the tabata score and 13 reps for the total.

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 med ball plyo pushups

"Nate"

20 min AMRAP
2 muscle ups
4 HSPU'S
8 KB swings, 2 pood

15 rounds

First time doing "Nate". I was hoping for more, actually started out gaming for 20, but 15 isn't bad.

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

Bah, your squats **** me off!

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

[QUOTE=Anthony Bainbridge;413916]Bah, your squats **** me off![/QUOTE]

Pretty much how I feel about your deadlifts. :D

3 x WU:

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

"Death by Grace"

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

11 rounds + 9 reps

Would have loved to get that 12th round complete, but 86 reps in 12 minutes isn't bad. I think I may have given up on it a little bit, which kind of ****es me off. I finished the round of 11 with only 8 seconds to spare, and that little doubting voice started to creap in and whisper, "You're not going to get the next one." I have to learn to tell that mofo to shut the **** up.

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

5'4/170/30m

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 parrallete HSPU's

deadlifts

225x5-275x3-315x3-365x1-405x1-445x1

"Barbara"

2:23-2:30-3:08-4:47-4:26

Total=16:14

Too much caffeine and not enough food on rest day. By round 4 my head was pounding. Not good, Mid-Atlantic Hopper Challenge is a week away; I should really be digging in right now.

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

3 x WU:

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

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

16:06

This workout sucked a lot more than I expected. I didn't get to do it the first time around, because I was gearing down to recover for the Games. I should have looked at some of the previous times, because looking at it on paper I was thinking this would be a 5-7 minute WOD. I really thought that I was going to get through this one without taking my hands off of the bar. Man, was I wrong.

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

3 x WU:

25 double unders
15 hip and back extensions
15 GHD situps
10 burpees
5 muscleups

1 rep weighted pullups

45-70-90-115-125-135-135-135-135

1 Cindy round

28 seconds

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 parrallete HSPU's

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

22:06

Gearing down to recover for the Mid-Atlantic Hopper Challenge on Saturday, so intensity level was about 75% today. Still, this one was tough.

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.

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

Thanks for the encouragement Anthony. Not working out is TORTURE!! The doctor still hasn't called me with the test results. There's nothing more frustrating than sitting around doing nothing, especially when it's because you don't know what to do.

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

I'm back!

warmup x 3:

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

power cleans x 1 rep

135-155-185-205-225-245(x)-235-245(x)-245(x)-235-240-240-245(x)-245

Just say no to mono. Four weeks gone and I'm finally cleared to workout. Today was a nice way to start back in. I didn't hit any PR's, but it was a nice way to shock the CNS and start cranking my energy level back up. I just can't believe it took me so many attempts to hit 245. I haven't done heavy cleans in months, and my 3rd pull has much rust on it.

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

Glad to hear it!!

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

3 rounds
25 inverted burpees
25 pullups
25 burpees

30:36

No big surprise, but my cardio output is shot. I guess that's to be expected after being on the shelf for almost a month. I had every intention of completing the full five rounds when I started. However, when it took me 30 min to finish the first three, I decided to cut it off. It's probably not the best idea to do a 50 min metcon on my second day back. Also, I'm not sure how I feel about the inverted burpees. They're interesting, but I don't really see them as "functional". I'm not sure if I'll do this WOD again, if it ever comes back around. I think I may go back to doing my own programming for a while, so I can focus a little more on recovering my stamina.

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

Going on a 2 on, 1 off schedule until I'm back up to speed.

warmup x 3:

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

5k row

21:17

This is a little over a minute slower than my PR.

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

"Cindy"

20 min AMRAP
5 pullups
10 pushups
15 squats

21 rounds

7 rounds below my PR... Uggh!

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

warmup x 3:

10 elbow to instep lunges
10 good mornings, 45#
10 deadhang pullups, chest to bar
20 abmat situps, unanchored
20 pushups

Press x 5 reps

135-145-155-160-165

Not bad, for the moment. I don't actually know what my PR is for 5 reps. I think it's 175, but not sure. I'll take 10# shy, in my current condition.

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

2:30

1 mile hill run

untimed (forgot my watch)

5:00

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

Deadlifts x 3

225-315-405-415-425-435(f)

100 pushups for time

3:34

The deadlifts felt horrible. I hit 465 (PR) for three reps a couple days before the mono hit me. When I tried to get 435 today, I was seeing stars just trying to get it off the ground. Pushups sucked too; I should be able to do 100 without stopping. I think I'm going to spend the next few weeks focusing on regaining my strength level.

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

After taking a break from deadlifts, the first few sessions always give me stars. You'll be back in no time, just be patient!

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

Thanks Anthony. After today's session, combined with yesterday and Saturday, it's starting to look like I've lost about 10% off of each of my lifts. I think it's mostly CNS response. I don't feel like my muscles are failing me so much as my ability to deliver energy to them. The big thing that I had trouble with today was getting under the bar. I could get the bar to go up just fine, but on my attempts at 245 and 235 I just couldn't get under the bar fast enough. On the bright side, my 2k row wasn't far off my PR.

warmup x 3:

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

Push Jerk x 1

135-155-185-205-225-245(x)-235(x)

2k row

8:02

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.