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

Christopher G. Woods 07-15-2010 12:38 PM

Re: I've got a Monster in my Pocket!!!
 
2:00pm

400m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 v-ups
10 chin-ups
10 HSPU's

Split Jerk

8x75
5x145
3x215
1x240
1x255
1x270
285f
1x285 (PR)
295f
295f
295f

Nice to get a PR, but I should have been able to get 295. The first two attempts both went up, they were just a little out in front. By the third try I was just out of gas.

Anthony Bainbridge 07-15-2010 01:16 PM

Re: I've got a Monster in my Pocket!!!
 
Congrats on the triple BW Chris! Huge accomplishment!

Christopher G. Woods 07-15-2010 04:18 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;811516]Congrats on the triple BW Chris! Huge accomplishment![/QUOTE]

Thanks Anthony!

Christopher G. Woods 07-15-2010 04:20 PM

Re: I've got a Monster in my Pocket!!!
 
6:00

5 rounds

400m run
21 HSPU's
15 box jumps, 24"

24:06

Killer, the box jumps really take it out of you going into the run.

Christopher G. Woods 07-16-2010 04:54 PM

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

2 x each:

20 lateral lunges
10 hip/back extensions
20 frogleg sit-ups
10 kipping pull-ups
15 push-ups

Rack Pulls (Knees)

8x135
5x265
3x385
3x5x445

Romanian Deadlifts

8x135
3x5x265

Tabata Kettlebell Swings, 1.5 pood

12-12-12-12-10-10-10-10

Rack pulls were heavier than I expected, but I probably could have done more on the Romanians. I was working at 85% and 50% of my max deadlift, respectively. I'd planned to do the 5 minute kettlebell snatch test for my metcon, but I got a few reps into it and decided that my callouses wouldn't last the first minute. :D

Christopher G. Woods 07-18-2010 12:33 PM

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

50 double unders
10 pistols
10 kettlebell snatch, 16kg (each hand)
10 toes to bar
5 muscle-ups

OHS

8x55
5x115
3x155
3x167.5
3x180
3x190
3x202.5
2x215 (fail on 3)

"Nancy"

5 rounds
400m run
15 OHS, 95#

15:05

Should have gotten 215. The 155 set was an accident, I forgot to finish loading the bar for 167.5. My shoulders were pretty tight today, as well. I was having a lot of trouble keeping the bar back. Nancy time was ****ty. It's faster than last time, I think; I didn't bother to check. I'm pretty sure our 400m run is longer here than at the old place, but it still ****es me off that my time on that WOD has slipped so much. I need to start doing more sprint work. I know I say that a lot, but it really needs to happen.

Christopher G. Woods 07-19-2010 04:01 PM

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

2 x each:

20 inside lunges
10 hip/back extensions
20 frogleg sit-ups
10 chin-ups
10 HSPU's

Floor Press

8x75
5x145
4x250
2x5x235

Close-Grip Bench Press

8x75
5x135
3x5x175

Tabata Push-ups

16-16-16-16-15-11-11-9

Should have been able to get 250 on the floor press. Could have gone heavier on the close-grip. Thought I was going to get 16's on Tabata, then just died. This workout was really rushed; I did the whole thing in 30 min.

Christopher G. Woods 07-20-2010 01:55 PM

Re: I've got a Monster in my Pocket!!!
 
11:15am

7km hill run

41:45 (PR)

Surprised by the PR, I was just trying to survive the July heat.

Christopher G. Woods 07-20-2010 03:16 PM

Re: I've got a Monster in my Pocket!!!
 
5:15

2 x each:

50 double unders
20 reverse lunges w/ twist
10 hip extensions
10 v-ups
10 kipping pull-ups
dislocates, v1x10, v2x10

Hang Power Snatch

8x45
5x65
3x95
1x115
1x135
1x155
165f
165f

7 rounds

7 power snatch, 95#
7 snatch balance, 95#
7 OHS, 95#

12:49

Christopher G. Woods 07-22-2010 12:32 PM

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

2 x 10 each:

OHS, 45#
hip/back extension
GHD sit-ups
pull-ups
ring dips

Box Squat, 20"

8x135
5x225
3x315
3x5x380

Bulgarian Split Squat

8x95
5x135
3x5x175

3 rounds

250m row
50 lunges
5 box jumps, 30"

8:32

Could have definitely gone heavier/lower on the box squats and probably could have gone heavier on the bulgarians, but I'm just starting to play around with these. I wish I'd had time to do 5 rounds of the metcon, but I needed to get to the bank before 3pm.


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