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

Christopher G. Woods 01-08-2009 07:31 PM

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

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

Deadlift x 3

225-275-325-375-415-445-465

I've been slacking on posting my workouts the past few weeks. I'm still working the main page WOD's one cycle behind. Last cycle was pretty decent; 321 on FGB, 39:27 on Murph (all pullups chest to bar), and 10+7 on "Death by Clean and Jerk". No PR's, but getting back in the vicinity of my pre-mono form. Today's workout was a good one, 465 ties the 3 rep PR I set the day before I got sick.

Christopher G. Woods 01-11-2009 01:02 PM

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

3 x warmup:

250m row
20 double unders
15 hang squat snatches, 45#
10 burpees
5 muscle ups

Hang Power Clean x 1

135-155-175-185-195-205-215

Saturday

3 x warmup:

same as above

4 rounds
400m run
15 handstand pushups
15 ft rope climb, 2 ascents

21:01

Christopher G. Woods 01-12-2009 12:03 PM

Re: I've got a Monster in my Pocket!!!
 
warmup x 3:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

10 rounds
3 weighted pullups, 45#
5 strict pullups
7 kipping pullups

33:12 - 8 rounds completed, 3rd round to 4 kipping, 7th round to 3 strict.

Christopher G. Woods 01-13-2009 02:33 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip and back extension
kipping pullups
GHD situp
HSPU's

Front Squat x 5

135-185-225-255-275-285

3 rounds
50 pushups
50 double unders
15 kb snatch each arm, 1.5 pood

14:13

Christopher G. Woods 01-15-2009 07:12 PM

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

7k run

41:24

Christopher G. Woods 01-18-2009 01:15 PM

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

3 x 10 each:

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

30-25-20-15-10-5 rep rounds
virtual shoveling
pullups

19:35

Saturday

same warmup

15 power cleans, 185#
30 ring dips
12 power cleans
24 ring dips
9 power cleans
18 ring dips
6 power cleans
12 ring dips
3 power cleans
6 ring dips

9:30

I'm going to start making an effort to do all metcons one level heavier than Rx'd (ie: 135 instead of 95, 225 instead of 185, etc.). I will do this whenever possible.

Today

same warmup

OHS x 3

95-135-155-175-185-195

Christopher G. Woods 01-20-2009 04:46 PM

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

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

10 GHD situps
10 hip and back extensions
30 thrusters, 135#
50 pullups

30 GHD situps
30 hip and back extensions
20 thrusters
35 pullups

50 GHD situps
50 hip and back extensions
10 thrusters
20 pullups

30:12

If anyone's ever been in doubt, the difference between 95# and 135# thrusters is SIGNIFICANT. Ongoing, I may switch to using 115# as my "step up" weight, depending upon the exercise and WOD. I was pleased that the GHD situps didn't start bothering my back until late in the set of 50. I was worried about those, because my psoas injury has been acting up lately.

Christopher G. Woods 01-22-2009 06:37 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

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

Hang Power Clean x 1

135-145-155-165-175-185-195-205-215

I probably could have been able to get more, but I was short on time. These felt way more solid than last week.

Christopher G. Woods 01-25-2009 01:40 PM

Re: I've got a Monster in my Pocket!!!
 
1/21 workout (forgot to post it)

13k hill run

1:23:17

I love my running routes. This one includes an 120m increase in elevation between the 3.5k and 5k marks.

Yesterday

3 x 10 each:

45# OHS
hip and back extension
kipping pullups
frog situps
HSPU's

"Mr Joshua" (heavy)

5 rounds
400m run
30 GHD situps
15 deadlifts, 275#

28:28

PR by six minutes plus the extra 25#. High rep GHD situps are still my undoing.

Today

2 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

11:20

PR by two minutes.

Christopher G. Woods 01-26-2009 02:52 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip and back extension
kipping pullups
GHD situps
HSPU's

5 rounds
65# overhead walking lunge, 50 ft.
21 burpees

10:57


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