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

3 x 10 each:

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

Front Squat x 1

135-225-315-335-355-365(PR)

Front Squat PR's is tasty! I'm adding a new goal to my program; I want a four wheel front squat.

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

Nice PR! i watched a few O lifters finish off with 400+ Front squats, the bar bounces nicely at that weight.

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

Thanks Tom.

3 x 10 each:

45# OHS
35# dumbell swing
situps
pullups
pushups

10 x 250m row, 1 min rest between intervals

55.4-55.8-55.5-53.0-51.9-53.8-58.0-56.1-58.6-53.9

No PR attempts here, just going for consistency.

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

3 x each:

forearm to instep lunge, 10 each leg
15ft. legless ropeclimb
10 frogleg situps
10 pushups

"Helen"

3 rounds
400m run
21 kettlebell swings, 1.5 pood
12 pullups

12:43

I don't know what it is about this WOD. I hit my PR (8:something) about a year ago, and since then my time has gotten progressively worse. Honestly, all of my running related times have gotten worse over the past year.

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

yesterday

3 x 10 each:

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

Bench Press x 5

135-185-205-225-245-255

Pullups

BW x 10
25 x 8
3 x 5 reps @45#

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

3 x 10 each:

forearm to instep lunge
situps
dislocates
pushups

10 x 200m sprint, 1 min rest between intervals

33.03-32.26-36.84-37.24-37.42-39.39-44.68-40.47-38.12-42.83

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

Friday

Fight Gone Bad

297

Better than last time, but nowhere near my PR. This wasn't a planned workout, it was part of a going away party for my friend Glory.

Today (back on schedule)

3 x 10 each

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

"Grace"

30 clean and jerks, 135#

2:15

22 seconds over PR, but I made it to 16 reps without dropping the bar. My new aim is to go the whole workout doing controlled reps.

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

3 x 10 each:

forearm to instep lunges
hip and back extensions
frog situps
dislocates
pushups

3 rounds
5 min rowing, alternating intervals
-30 seconds relaxed pace
-30 seconds full sprint
1 min rest
repeat twice

83 kcal-72 kcal-71 kcal

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

Hurt my back last Tuesday, took the rest of the week off, then did the Running/Endurance Cert on Saturday and Sunday. A little burned out the last two days, since I lost my day off to the Cert. Back in action today; trying out the CrossFit Football WOD's, one cycle behind.

15 min AMRAP
110 yard sprint
ME pullups

110 pullups

This is just a few reps shy of my "Nicole" PR, which is pretty sweet. I did the WOD on the field at my old high scool, which wasn't really condusive to tracking rounds (my guess is around 12-15), so I just kept a running tally of my pullups.

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

Okay, I'm really starting back up now. Injuries, car troubles and other issues will no longer stand in my way.

20 meter sprint
50 knees to elbows
40 meter sprint
40 knees to elbows
60 meter sprint
30 knees to elbows
80 meter sprint
20 knees to elbows
100 meter sprint
10 knees to elbows

19:34

Took a lot longer than I expected. I hate knees to elbows, and doing them on a wobbly goal post didn't make them any more enjoyable.