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

Christopher G. Woods 02-25-2010 05:28 PM

Re: I've got a Monster in my Pocket!!!
 
5:30pm

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double unders

11:25 (PR)

Christopher G. Woods 02-26-2010 05:18 PM

Re: I've got a Monster in my Pocket!!!
 
800m row

2 x each:

20 reverse lunges
10 hip extensions
15 frogleg sit-ups
10 rope pull-ups
10 HSPU's

Bench Press

10x45
8x135
5x185
5x5x230

3 rounds
50 squats
21 kettlebell squats, 32 kg
3 rope climbs, 15 ft.

17:56

I burned the **** out of my shins on the rope climbs; first time that's ever happened to me. Craziness! Starting the second cycle of 5x5's; opted to go with 77.5% instead of 80%. Felt a little sluggish on the metcon. Pre-workout meal was a little light on carbs (I need to go grocery shopping); probably had something to do with it.

Christopher G. Woods 02-28-2010 02:39 PM

Re: I've got a Monster in my Pocket!!!
 
1:00pm

2 x each:

50 double unders
20 forearm to instep lunges
10 hip and back extensions
15 abmat sit-ups
10 kipping pull-ups
15 push-ups

Overhead Squat

10x45
8x95
5x135
5x5x175

3:15pm

21-15-9
dumbell push press, 60# each hand
pull-ups
GHD sit-ups

7:24

4:00pm

3 rounds, C2
1 min on, 1 min off
1 min on, 1 min off
1 min on, 1 min off

foul if 2nd or 3rd round are above or below first round total (meters)
foul=1 min max push-ups

280-280-276=836
285-273-280=838 foul
281-276-282=839 foul

2 min max push-ups=71 (weak!)

Christopher G. Woods 03-01-2010 05:15 PM

Re: I've got a Monster in my Pocket!!!
 
800m

2 x 10 each:

OHS, 45#
glute-ham raise
GHD sit-ups
pull-ups
ring dips

Deadlift

10x135
8x225
5x275
5x5x395

no rest

20 min AMRAP
50 ft. overhead walking lunge, 45# plate
50 ft. bear crawl
10 pull-ups

11 rounds

****ing ripped a calous on the last round. Usually doesn't bother me, but a week and a half out from Sectionals it's a little annoying.

Christopher G. Woods 03-02-2010 05:43 PM

Re: I've got a Monster in my Pocket!!!
 
4:30pm

1000m row

2 x each:

20 forearm to instep lunges
10 hip extensions
max L-sit hold on rings
10 chin-ups
15 push-ups

Press

10x45
8x95
5x115
5x5x160

3 rounds
1 min max kettlebell swing, 1.5 pood
1 min max squats
1 min max box jumps, 24"

KB 31-18-23=72
SQ 36-32-26=94
BJ 14-11-11=36

Total=202

6:15pm

10 x 30:30 double unders

49-35-42-42-52-51-42-45-48-49

Christopher G. Woods 03-04-2010 11:11 AM

Re: I've got a Monster in my Pocket!!!
 
10:30am

5k road run

25:44

Christopher G. Woods 03-04-2010 03:31 PM

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

50 double unders
20 forearm to instep lunges
10 hip extensions
15 abmat sit-ups
10 pull-ups
10 HSPU's

Front Squat

10x45
8x135
5x225
5x5x285

10-9-8-7-6-5-4-3-2-1
push jerk, 135#
toes to bar

8:56

Christopher G. Woods 03-05-2010 04:26 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
ring dips

Power Cleans
10x55
8x95
5x135
5x5x200

3 rounds
50 squats
21 HSPU's
15 pull-ups

9:24

Kind of disappointed. I had wanted to try "War Frank" today, because it fit perfectly in my program scheme. However, my left hand is still ripped from Tuesday, and I didn't want to make it worse a week out from Sectionals. It would work in my scheme on Tuesday also, but it's probably not a good idea to do a 25+ minute metcon four days before Sectionals either. I'll catch up to you eventually "War Frank".

Christopher G. Woods 03-07-2010 10:03 AM

Re: I've got a Monster in my Pocket!!!
 
11:30am

10 x 30 sec sprint, 2 min rest (C2-meters)

159-161-163-158-162-162-160-163-158-156

Christopher G. Woods 03-07-2010 12:47 PM

Re: I've got a Monster in my Pocket!!!
 
1:30pm

800m run

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
kipping pull-ups
ring dips

Push Press

10x45
8x95
5x135
5x5x190

21-15-9
deadlift, 255#
24" box jumps

6:33

Felt sluggish in the metcon. I don't think I ate enough yesterday.


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