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

Christopher G. Woods 09-09-2008 03:00 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Richard Vanmeerbeek;396175]I hope you'll figure out what's holding you back, you'll be out of control when that's solved.

Heavy fran is calling me soon :D[/QUOTE]

Thanks Richard

I realized I forgot to post my weights for "Linda".

265 dead
175 b press
135 cleans
BW= 172

Christopher G. Woods 09-09-2008 06:58 PM

Re: I've got a Monster in my Pocket!!!
 
There's this little hill loop across the street that's been calling to me since I moved in last week; I've actually included it in some of the routes I've mapped on mapmyrun to make up odd distances. It's an almost perfect 500 meters, and includes a very vicious hill. Depending upon which direction I go, it starts with ~30m at a slight decline, then 100-125m slight inlcine, another 100m slight decline, then the vicious hill, which is about 100m at a 30-40% incline. It then evens off for about 50m, before the final 100m decline at about a 20% grade. Today, I did that and then reversed course for a total of 1000m.

2 x 1000m hill run w/ 5 minutes rest between

4:56.94
4:56.56

Now that's consistency!

Christopher G. Woods 09-10-2008 12:16 PM

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

3 x 10 seconds each
tuck sit
L-sit
tuck planche

50-40-30-20-10 situps (abmat, prone, unanchored)
paired with
10-20-30-40-50 pushups

10:37

I was going to go to the pool today, but couldn't get my lazy *** out the door in time to do it before work. I might go after, but decided to do a little workout at home just in case. Tomorrow is a rest day, and I'll probably swim or do something monostructural on Friday. I'm not going to be able to make it out to Brookeville on Saturday for the Tactical Strength Challenge, which is disappointing. I'm still going to do it, though. It won't be sanctioned, but who cares. It'll be more fun to do it at BWI, anyway. Sunday, I've got three games, plus a nasty Burpee/GHD situp workout I have planned for everyone at the afternoon session. Monday is a rest day, then hit the men's side of the Albany Challenge on Tuesday, then another rest day before jumping back onto the main page program until the MAHC.

Christopher G. Woods 09-13-2008 10:45 AM

Re: I've got a Monster in my Pocket!!!
 
Yesterday, I went to the pool. Didn't do a specific workout, just worked on my swimming for about 45 min. Focused on form and trying to lengthen my stroke. I still have problems with the breathing; I really don't like t exhale underwater. I just can't seem to get the air out as fast as I want to.

Today, it had been my intention to compete in the International Tactical Strength Challenge. However, I decided I couldn't afford to take the time off of work to travel to Brookeville today. Instead, I just did the three events at CrossFit BWI.

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

3 attempts, ME Deadlift

455-475(x)-475

Max reps, deadhang pullups

20

5 minutes, as many reps as possible, 16kg kettlebell snatch

120

Overall, I guess this isn't too bad. I wanted to hit a new PR on the Deadlift today, but I guess I'll have to wait. It's the first time I've hit 475 since spring, which is good. I had no solid goal for the other two events. 20 deadhangs isn't bad; I'm going to try to up this at least once a week, from now on. I think I could have done more on the KB snatch. I didn't have enough tape with me to do both hands, so I only taped my left (still torn up from Albany Challenge). Since I'm doing the Albany Challenge again on Tuesday, for the men's pairs, I was a little paranoid about tearing up my right hand. I think I may have held back a little because of that. I liked all three exercises and will probably use them as bonus work, along with other things, when I go back to doing the main page WOD's next week.

Christopher G. Woods 09-14-2008 08:04 PM

Re: I've got a Monster in my Pocket!!!
 
Had games in both of my teams flag leagues this morning. Afterwards, I challenged the 1pm CrossFit BWI crew to this gem.

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 parrallete HSPU's

20 burpees
25 GHD situps
20 burpees
25 GHD situps
20 burpees
25 GHD situps
20 burpees
25 GHD situps
20 burpees

12:26

I was kind of hoping for sub 12 min, but this ain't bad. GHD situps were kicking my butt by the end.

Christopher G. Woods 09-17-2008 07:52 AM

Re: I've got a Monster in my Pocket!!!
 
Didn't get a chance to post yesterday.

Afternoon:

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 parrallete HSPU's

"Albany CrossFit September Challenge"

10 minutes, as many reps as possible, team pullups, only one team member working at a time, both team members must use the same bar space

Last week, Christa Solomon and I posted 262 reps in the male/female category. This week, Ryan Thompson and I raised the bar by hitting 285 reps in the male/male category. I pulled 140 reps, which means Ryan outperformed me by 5 reps. We might have to do this again before the end of the month. One, so I can fix that, and two, so we can break 300.

Evening:

10 rep bench press

135-155-175-195-205-215

This isn't a big exercise in CrossFit, but I used to be able to bench 2 x BW. I'd like to get that back.

Night:

5 rounds, 30 reps each
thrusters, 30# DB's
double unders
abmat situps (unanchored)

16:14

For all intents and purposes, this is basically "Annie" + 150 thrusters. I made one of my clients do this earlier in the day (except with 10# and single unders) and decided I wanted to try it.

Christopher G. Woods 09-18-2008 12:05 PM

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

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 ring dips

"Grace"

30 clean and jerks, 135#

1:49 (PR)

I'm jumping back on the main page WOD's for the first time in several months. This was a great way to make my return, beating my previous PR by 44 seconds.

Richard Vanmeerbeek 09-18-2008 12:16 PM

Re: I've got a Monster in my Pocket!!!
 
And what a way to make a come-back ! Damn good PR.

Christopher G. Woods 09-18-2008 06:28 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks, Richard; I've felt that sub 2 inside for a while. For some reason, I just haven't done Grace since early spring. It felt real good to finally get it.

Did a little workout after I got done with my clients.

3 x WU:

25 double unders
20 squats
15 45# good mornings
10 chinups w/ leg raise
5 HSPU's

tabata HSPU's
1 min rest
tabata pushups
1 min rest
tabata push press, 45#

HSPU's
14-8-6-4-5-3-3-3
pushups
25-17-12-11-11-10-10-11
push press
23-23-15-12-15-12-13-13

tabata=25
total=289

I hope there's no pressing in tomorrow's WOD. ;)

Christopher G. Woods 09-19-2008 01:39 PM

Re: I've got a Monster in my Pocket!!!
 
Well, I got my wish.

1pm

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

5 x max rep deadhang pullups, 2 min rest between sets

17-15-12-10-10

3:45pm

7k run

40:12

There's no 5k route in my new neighborhood, so I did the 7k I'd already mapped. I live in the valley, so it's loaded with nice brutal hills. Joyous.


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