Weekly Monster Mash – 3/14/26
4 months ago
Run/Supermans - Day 37
"It is quite possible to work without results, but never will there be results without work." - Anonymous
Today's WOD is similar to yesterday's it seems. Maybe it's the opposite, though. I haven't decided whether I'll try good mornings for this. I've never done them before. I'll do a few practices and feel comfortable with them. I'll do them without any weight.
Warm-Up:
10 min. jump rope (work on DU's)
7 pushups
10 jumping pullups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization practice
WOD (scaled to Puppies):
15 supermans/good mornings x did back extensions on weight bench
Run 200 meters (0.12 mile @ 6.5mph on treadmill)
12 supermans/good mornings
Run 200 meters (@ 7mph)
9 supermans/good mornings
Run 200 meters (@ 7mph)
6 supermans/good mornings
Run 200 meters (@ 7mph)
3 supermans/good mornings
Run 200 meters (@ 7mph)
Time: 9:08
Well, I planned to do either supermans or good mornings, but got to thinking about it and figured I could do much closer to an actual back extension by using the leg portion of the weight bench. It was a little uncomfortable against my pelvis, but nothing unbearable.
Today's WOD is similar to yesterday's it seems. Maybe it's the opposite, though. I haven't decided whether I'll try good mornings for this. I've never done them before. I'll do a few practices and feel comfortable with them. I'll do them without any weight.
Warm-Up:
10 min. jump rope (work on DU's)
7 pushups
10 jumping pullups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization practice
WOD (scaled to Puppies):
15 supermans/good mornings x did back extensions on weight bench
Run 200 meters (0.12 mile @ 6.5mph on treadmill)
12 supermans/good mornings
Run 200 meters (@ 7mph)
9 supermans/good mornings
Run 200 meters (@ 7mph)
6 supermans/good mornings
Run 200 meters (@ 7mph)
3 supermans/good mornings
Run 200 meters (@ 7mph)
Time: 9:08
Well, I planned to do either supermans or good mornings, but got to thinking about it and figured I could do much closer to an actual back extension by using the leg portion of the weight bench. It was a little uncomfortable against my pelvis, but nothing unbearable.
Lunge, PU, SU - Day 36
Today's WOD is walking lunges, 100 ft. I'm going to have to figure out how much 100 ft. is:). I'm really bad with concepts like this. I guess this calls for a tape measure. I have a feeling it's going to be alot of pacing in the basement:).
Warm-Up:
10 min. jog (@ 5.5mph)
7 push-ups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD (Scaled to Puppies):
Walking lunge, 100ft. approx. (I think it was closer to 99ft.)
15 jumping pull-ups
15 sit-ups
Walking lunge, 100ft.
12 pull-ups (jumping)
12 sit-ups
Walking lunge, 100ft.
9 pull-ups (jumping)
9 sit-ups
Walking lunge, 100ft.
6 pull-ups (jumping/reverse)
6 sit-ups
Time: 11:37:15
I don't know if it's the new diet or if it's just me getting stronger, but my pull-ups were MUCH improved in this WOD. I only had to do reverses on about 8 of the reps. The rest were jumping (which for me is harder than the reverses).
Lunges seriously burned after the first 30ft. or so and I keep having to fend off my dogs who thought it would be really fun to try to trip me or play tug right in my path:).
My legs felt like logs on the warm-up run, at least for the first 6 minutes or so. Can't imagine what they'll feel like tomorrow... yikes.
Warm-Up:
10 min. jog (@ 5.5mph)
7 push-ups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD (Scaled to Puppies):
Walking lunge, 100ft. approx. (I think it was closer to 99ft.)
15 jumping pull-ups
15 sit-ups
Walking lunge, 100ft.
12 pull-ups (jumping)
12 sit-ups
Walking lunge, 100ft.
9 pull-ups (jumping)
9 sit-ups
Walking lunge, 100ft.
6 pull-ups (jumping/reverse)
6 sit-ups
Time: 11:37:15
I don't know if it's the new diet or if it's just me getting stronger, but my pull-ups were MUCH improved in this WOD. I only had to do reverses on about 8 of the reps. The rest were jumping (which for me is harder than the reverses).
Lunges seriously burned after the first 30ft. or so and I keep having to fend off my dogs who thought it would be really fun to try to trip me or play tug right in my path:).
My legs felt like logs on the warm-up run, at least for the first 6 minutes or so. Can't imagine what they'll feel like tomorrow... yikes.
Push Jerk - Day 35
Push jerks... the movement that makes me look like an idiot with no coordination:). I'm going to take some time to watch the videos before the WOD tonight to try to figure it out.
I did take the pups for a walk yesterday. I took them separately and all went smoothly. I just kept saying, "head up, shoulders back, be confident" to myself. I am going to try to start doing this more regularly as the weather improves.
Warm-up:
10 min. jog - X - did 5 min. jump rope instead (failed on DU attempts)
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
10, 10lb. push jerk practice
WOD:
Push jerk
1-1-1-1-1-1-1 reps
Load: 45# x 7 reps
I worked on form instead of trying to max out b/c I still don't feel comfortable with this movement. I went to dinner with Mom, Rachel and the girls tonight, which isn't so good for my trying to stick to the zone diet, but I tried to stick with a healthier option.
I did take the pups for a walk yesterday. I took them separately and all went smoothly. I just kept saying, "head up, shoulders back, be confident" to myself. I am going to try to start doing this more regularly as the weather improves.
Warm-up:
10 min. jog - X - did 5 min. jump rope instead (failed on DU attempts)
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
10, 10lb. push jerk practice
WOD:
Push jerk
1-1-1-1-1-1-1 reps
Load: 45# x 7 reps
I worked on form instead of trying to max out b/c I still don't feel comfortable with this movement. I went to dinner with Mom, Rachel and the girls tonight, which isn't so good for my trying to stick to the zone diet, but I tried to stick with a healthier option.
Rest Day - Day 34
Rest Day...
I'm going to try to get up the courage/motivation to walk the pups this afternoon. It's so cold outside, but they will really enjoy it.
I'm going to try to get up the courage/motivation to walk the pups this afternoon. It's so cold outside, but they will really enjoy it.
SDHP & Push Press - Day 33
Today's WOD is rowing, but since I don't have access to a rower, I'll be subbing Sumo-deadlift High Pulls.
Warm-up:
10 min. jog
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10lb. bar practice of push presses
WOD (scaled to Puppies):
For time-
Row 500 meters - (subbing 25, 15lb SDHP's, using KB)
45# Push press, 18 reps
Row 500 meters
45# Push press, 15 reps
Row 500 meters
45# Push press, 12 reps
Time: 10:25
Phew, push presses are so hard for me. Must be my lack of upper body strength:). I had to break them up: first set was 9/5/4, second set was 8/7, third set was 6/6. The SDHP kept me winded. I decided not to do KTE's or ring stabilization in my warm-up to give my hands a bit of a rest.
Warm-up:
10 min. jog
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10lb. bar practice of push presses
WOD (scaled to Puppies):
For time-
Row 500 meters - (subbing 25, 15lb SDHP's, using KB)
45# Push press, 18 reps
Row 500 meters
45# Push press, 15 reps
Row 500 meters
45# Push press, 12 reps
Time: 10:25
Phew, push presses are so hard for me. Must be my lack of upper body strength:). I had to break them up: first set was 9/5/4, second set was 8/7, third set was 6/6. The SDHP kept me winded. I decided not to do KTE's or ring stabilization in my warm-up to give my hands a bit of a rest.
Front Squats - Day 32
Today's WOD is front squats. I'm happy it's not a metcon workout today b/c I'm still feeling off.
Warm-up:
5 min. jog
5 jumping pullups
7 pushups
20 ball situps
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD:
Front Squat
3-3-3-3-3 reps
Load: 45-55-65-65-55
I felt really good about these squats. I should have pushed it more with heavier weight, but I didn't want to lose my form. HSPU's were stronger today than in the WOD on Thursday. I'm starting to get some pretty nasty calluses on my hands. It hurts more and more to do jumping pull-ups and KTE's. I'm not sure what to do about this. Maybe I'll try wrapping the pipe so it's not so tough to grip.
Warm-up:
5 min. jog
5 jumping pullups
7 pushups
20 ball situps
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD:
Front Squat
3-3-3-3-3 reps
Load: 45-55-65-65-55
I felt really good about these squats. I should have pushed it more with heavier weight, but I didn't want to lose my form. HSPU's were stronger today than in the WOD on Thursday. I'm starting to get some pretty nasty calluses on my hands. It hurts more and more to do jumping pull-ups and KTE's. I'm not sure what to do about this. Maybe I'll try wrapping the pipe so it's not so tough to grip.
"Joshie" - Day 31
Well... I enjoyed my rest day WAY too much and am now feeling like an idiot. I knew this was going to be a tough day, but I kept on drinking anyways:).
Hero WOD today is "Joshie"... even scaled ENORMOUSLY, this is going to be hard for me.
Warm-Up:
5 min. jump rope (continue to work on DU's - I'm still glowing from my success!!)
7 pushups
20 ball situps
10 hspu progressions (feet on bench)
10 KTE's
5, 10 sec. ring stabilization
+ after completing the WOD, do 10 reverse tuck pull-ups to practice for L-pull-ups.
"Joshie" (puppies):
(Video of 1 arm DB Snatches)
10 lb. Dumbbell snatch, 15 reps, Right arm (I'll be subbing a KB for this)
15 jumping/reverse pull-ups
10 lb. DB snatch, 15 reps, Left arm (KB)
15 jumping/reverse pull-ups
Time: 6:35 - INCOMPLETE
--Round 1: 6:35
--Round 2: NA
--Round 3: NA
Well, I completely pussed out on this WOD. I only completed one round, and had to scale the pull-ups even further than I thought. Instead of 15, I did 10 jumping pull-ups. My arms are still very sore from the WOD on Thursday. The 7 push-ups were a struggle. I'm not sure if this is more to do with my activities last night or just general soreness. I just really wasn't feeling this. I'll go hard tomorrow to get my head back in the game:).
Hero WOD today is "Joshie"... even scaled ENORMOUSLY, this is going to be hard for me.
Warm-Up:
5 min. jump rope (continue to work on DU's - I'm still glowing from my success!!)
7 pushups
20 ball situps
10 hspu progressions (feet on bench)
10 KTE's
5, 10 sec. ring stabilization
+ after completing the WOD, do 10 reverse tuck pull-ups to practice for L-pull-ups.
"Joshie" (puppies):
(Video of 1 arm DB Snatches)
10 lb. Dumbbell snatch, 15 reps, Right arm (I'll be subbing a KB for this)
15 jumping/reverse pull-ups
10 lb. DB snatch, 15 reps, Left arm (KB)
15 jumping/reverse pull-ups
Time: 6:35 - INCOMPLETE
--Round 1: 6:35
--Round 2: NA
--Round 3: NA
Well, I completely pussed out on this WOD. I only completed one round, and had to scale the pull-ups even further than I thought. Instead of 15, I did 10 jumping pull-ups. My arms are still very sore from the WOD on Thursday. The 7 push-ups were a struggle. I'm not sure if this is more to do with my activities last night or just general soreness. I just really wasn't feeling this. I'll go hard tomorrow to get my head back in the game:).
Dips, PU, HSPU & Run - Day 29
Today's WOD looks like a killer, but tomorrow is a rest day and day 30 of my 90 day challenge. I'm going to give this my all.
Warm-up:
5 min. jump rope (attempt double-unders)
5 jumping pull-ups
20 ball sit-ups
10 KTE's
10, 15# KB swings
5, 5 sec. ring stabilization
10 air squats
WOD (Scaled to "Puppies"):
For time -
25 bench dips (feet on exercise ball)
Run 400 meters (approx. 0.25 mile) @ 6.5 mph on treadmill
25 push-ups (will go for full ROM pushups for most of these)
Run 400M @ 6.0 mph
25 HSPU progressions (I'm going to try for feet on exercise ball instead of knees)
Run 400M @ 5.5 mph
Time: 15:08
Well, I ended up not being able to do the movements like I planned. For the bench dips, I planned to have my feet on an exercise ball, but was only able to do 10 dips this way and boy did I feel the burn! :) The remaining 15 bench dips were done with my feet on the ground. For the push-ups, I did 10 regular push-ups and the remaining 15 on my knees. For the HSPU progressions, I did 10 with my feet on the bench and the remaining 15 with my knees on the exercise ball (like I do in all my warm-ups). I'm going to do the hspu progressions in my warm-up with my feet on the bench from now on.
GREAT NEWS! I did my first double-under in my warm-up today!!! I was so excited. I was able to do 3 others after that. I was in a really bitchy mood all day today, but this really made me feel good! That and my KTE's are actual KTE's now!
Lots of progress for my first 30 days. I can't wait to see how much stronger I'll be in the next 30.
Warm-up:
5 min. jump rope (attempt double-unders)
5 jumping pull-ups
20 ball sit-ups
10 KTE's
10, 15# KB swings
5, 5 sec. ring stabilization
10 air squats
WOD (Scaled to "Puppies"):
For time -
25 bench dips (feet on exercise ball)
Run 400 meters (approx. 0.25 mile) @ 6.5 mph on treadmill
25 push-ups (will go for full ROM pushups for most of these)
Run 400M @ 6.0 mph
25 HSPU progressions (I'm going to try for feet on exercise ball instead of knees)
Run 400M @ 5.5 mph
Time: 15:08
Well, I ended up not being able to do the movements like I planned. For the bench dips, I planned to have my feet on an exercise ball, but was only able to do 10 dips this way and boy did I feel the burn! :) The remaining 15 bench dips were done with my feet on the ground. For the push-ups, I did 10 regular push-ups and the remaining 15 on my knees. For the HSPU progressions, I did 10 with my feet on the bench and the remaining 15 with my knees on the exercise ball (like I do in all my warm-ups). I'm going to do the hspu progressions in my warm-up with my feet on the bench from now on.
GREAT NEWS! I did my first double-under in my warm-up today!!! I was so excited. I was able to do 3 others after that. I was in a really bitchy mood all day today, but this really made me feel good! That and my KTE's are actual KTE's now!
Lots of progress for my first 30 days. I can't wait to see how much stronger I'll be in the next 30.
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