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-   -   I've got a Monster in my Pocket!!! (https://board.crossfit.com/showthread.php?t=34394)

Christopher G. Woods 09-25-2011 01:56 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups

Power Cleans

5x95
3x135
1x185
1x205
1x225
1x245
265f
265f
265f
1x255
265f

Back Squat

5x165
5x215
5x265
5x315
5x355
5x380
2x405

5 rounds

5 muscle-ups
15 wall-ball

9:43

No surprises on the lifts. I only had a 90 minute break between the end of my two games this morning and the start of my workout. I made the mistake of gaming toward a PR of 285 on the power cleans; if I'd gone straight from 245 to 255, I may have gotten 265. Completely out of gas when I got to the metcon.

Christopher G. Woods 09-26-2011 04:24 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

2 x each:

20 inside lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b pull-ups
15 ring dips

5 rounds

100ft walking lunge
50 sit-ups, anchored
25 kettlebell swings, 24kg

20:00

Too slow!

Christopher G. Woods 09-27-2011 06:09 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups
dislocates

7 rounds

3 push press, 175#
5 weighted pull-ups, 45#
250m row

1:38-1:33-1:36-1:52-1:52-1:45-1:42

First round should have been faster, but I forgot to set the foot blocks on the rower before I started.

Christopher G. Woods 09-29-2011 02:56 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

forearm to instep lunges
hip extensions
abmat-sit-ups
ring rows
push-ups
dislocates

Hang Squat Snatch

5x45
3x95
3x115
1x135
1x145
1x155
1x165

Deadlift

5x235
5x285
5x335
5x385
5x435

Tabata Burpee Pull-ups

5-5-5-4-4-4-5-4=36/4

Kept it short today; been feeling a little run down. Deadlifts felt good.

Christopher G. Woods 09-30-2011 04:08 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
15 glute-ham raises
15 GHD sit-ups
15 ft rope climb
15 ring dips
20 dislocates

20 minute AMRAP

50 double unders
30 squats
20 c2b pull-ups

6 rounds + 32 double unders

Christopher G. Woods 10-06-2011 02:56 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups
dislocates

Push Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x255
265f
265f

Weighted Dips

5x25
5x45
5x65
5x75
5x85

10 rounds

3 weighted pull-ups
5 deadhang pull-ups
7 kipping pull-ups
*round ends when you come off the bar

20:45 + 6 complete rounds

Should have had both attempts at 265. The bar went up; I just didn't get down. I need to focus on catching lower.

Christopher G. Woods 10-07-2011 05:13 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

500m row
50 double unders
50 sit-ups, unanchored
50 push-ups

33:19

This was an altogether ****ty workout. First, our staff meeting at the gym spontaneously got bumped up form 7:30 to 6:30, which caught me about halfway through my warm-up, so I had to wait 30 minutes to finish my warm-up and get on with the WOD. My rowing splits were ****; the bead on one end of my rope was loose and kept slipping, which had me stoping to adjust it constantly; and to top it off, I've had a pounding headache all day, wich throbbed on every bounce of the double unders, every sit-up and every push-up. ****ing lovely!

Christopher G. Woods 10-09-2011 02:33 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups
dislocates

Power Cleans

5x95
3x135
1x185
1x205
1x225
1x245
1x255
265f
265f
265f

Back Squat

5x235
5x285
5x335
5x355
5x385

Planned to do some 100m sprints afterward, but my feet are hurting from my two games this morning; need to get some shorter spikes.

Christopher G. Woods 10-11-2011 05:06 PM

Re: I've got a Monster in my Pocket!!!
 
I jacked myself up pretty good on Sunday. I didn't take enough water with me for my two games in the morning and ended up pretty dehydrated for my lifting session. I was exhausted and fatigued the rest of the day, and when I woke up yesterday my entire body was inflamed. My back, my legs and especially my feet (chronic plantar fasciitis) were all in pain. I decided to skip my workout last night to let myself recover. Woke up feeling great today.

3 minute Air-dyne

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups

Back Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x265
1x275
1x285
1x295 (=PR)

Bench Press

5x155
5x185
5x215
5x235
5x255

12 x 125m row, on the minute

I had only planned to go up to 285 on the jerks, but the weight was just flying up. I could have easily done 300+ today, but I needed to move on. I'll be hitting these again a week from Thursday and probably looking for 305-315.

Christopher G. Woods 10-13-2011 05:08 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups
dislocates

Hang Squat Snatch

5x95
3x115
1x135
1x145
1x155
1x165
175f
175f
1x175

Deadlift

5x245
5x295
5x345
5x395
5x445

3 rounds

50 double unders
30 push-ups
20 GHD sit-ups

8:14

First two attempts at 175 were sloppy. Weight wasn't an issue; I just had the bar out in front. Deadlifts were fast and tight; 445 flew up. I should have been faster on the metcon, but I had time to rest all of 2 minutes after finishing my deadlifts.


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