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

Jay Rhodes 03-22-2010 07:55 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;756124]Thanks Bill. I'll see you in Ohio!

500m row

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 chin-ups
10 ring dips

3 rounds
10 OHS, 95#
10 burpees

1:49

Saw this on the list of Day 1 workouts for the Ontario Sectionals and had to try it. I'm guessing top times will be a little over 2 minutes. That's not an ego trip; I just think displaying lockout on the OHS for the judges will slow people down.[/QUOTE]

Had to display a flat foot on the ground before the jump, complete hip extension during the jump, and a flat foot upon the landing. The standards were pretty strict.
WOD 3 pullups were chin breaking horizontal AND vertical plane.

Solid time though! I gamed this one too much. I was in heat 6 and watched too many guys hit the burpees really hard and take forever on the 3rd round. I paced the first 2 sets of burpees and finished in 2:45....too comfortably.

Christopher G. Woods 03-23-2010 09:07 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;757305]Had to display a flat foot on the ground before the jump, complete hip extension during the jump, and a flat foot upon the landing. The standards were pretty strict.
WOD 3 pullups were chin breaking horizontal AND vertical plane.

Solid time though! I gamed this one too much. I was in heat 6 and watched too many guys hit the burpees really hard and take forever on the 3rd round. I paced the first 2 sets of burpees and finished in 2:45....too comfortably.[/QUOTE]

Yeah, that's pretty much what my burpees look like anyway. I try to assume the strictest standards possible in my training. They pulled that new pull-up standard on us at the PA/MD/DE Sectional too; your chin had to be OVER the bar and not just above bar level. For normal pull-ups it might have thrown me off a little, because I train chest to bar butterfly style. However, we had to wear a 35# vest for that WOD, so it didn't bother me. Anyway, good job on the WOD. Do you move on to Regionals? I haven't looked at the standings.

Christopher G. Woods 03-23-2010 09:08 AM

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

5k row

20:08.3 (PR)

So close, yet no sub-20. :ranting2:

Jay Rhodes 03-23-2010 09:15 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;757526]Yeah, that's pretty much what my burpees look like anyway. I try to assume the strictest standards possible in my training. They pulled that new pull-up standard on us at the PA/MD/DE Sectional too; your chin had to be OVER the bar and not just above bar level. For normal pull-ups it might have thrown me off a little, because I train chest to bar butterfly style. However, we had to wear a 35# vest for that WOD, so it didn't bother me. Anyway, good job on the WOD. Do you move on to Regionals? I haven't looked at the standings.[/QUOTE]

Nope. I was close... 18th of 93 guys. Top 15 move on.
It was WOD 3 where I should have moved up, but moved down. 12 min AMRAP 5 deadlifts @235, 10 pullups, 5 ring dips. Bodyweight movements are normally very strong, but I had to repeat 12-15 ring dips due to incomplete lockout at the top. Really slowed me down by the time we were 8 min in.

I'm fairly happy with the results overall. I haven't been doing this stuff for very long, and program and coach myself. (been doing the WOD's since Oct 09, but in January when I decided to compete I realized there were a lot of movements I wasn't doing properly)
3 months ago I had trouble snatching 135, couldn't do muscle ups or double unders. They were all in the chipper on Sunday and I managed 14th on that WOD. Fairly confident that a couple months from now I'll be able to beat half the guys who finished ahead of me.

Christopher G. Woods 03-23-2010 03:23 PM

Re: I've got a Monster in my Pocket!!!
 
Nice job Jay. Do you train at an affiliate or on your own?

5:15pm

400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 chin-ups
15 planche push-ups

Deadlifts

10x135
8x225
5x315
5x3x435

3 rounds
50 squats
21 HSPU's
15 toes to bar

9:09

I need more sleep- and maybe a little more carbs- in my life.

Anthony Bainbridge 03-23-2010 05:47 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;755591]5-4-3-2-1
405# deadlift
muscle-ups
[/QUOTE]

Jodi and I have been doing this exact workout for years when we need something quick but not too taxing. Really enjoy it!

PS - congrats on sectionals!

Jay Rhodes 03-23-2010 07:42 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;757738]Nice job Jay. Do you train at an affiliate or on your own?[/QUOTE]

On my own. Have not yet been to an affiliate.

Christopher G. Woods 03-25-2010 12:16 PM

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

400m run

2 x 10 each:

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

Clean and Jerk

5x55
5x75
5x95
1 reps:
135-155-175-195-215-235-255x-255x

10 min AMRAP
25 squats
15 kettlebell swings, 32kg
5 box jumps, 30"

5 rounds

Cleans felt really solid today; I could have easily PR'd on that end, but my jerks just weren't there at the end. I made the fullish decision of going with the push jerk; if I'd gone split I might have made it. I was definitely fatigued at the end. Still not getting enough sleep. AMRAP was god-aweful; first set was smooth, but as soon as I came off the box jumps and got into the second set of squats my hamstrings just started screaming.

Christopher G. Woods 03-25-2010 02:57 PM

Re: I've got a Monster in my Pocket!!!
 
4:00pm

C2 (meters)

3x1min, Rest 30sec between intervals, 2x2min, Rest 45sec between intervals, 1x3min, Rest 2min, Repeat Set.

1st round:

266-264-266-520-515-779=2610

2nd round:

266-258-265-496-500-771=2556

Total=5166 meters

Not bad. I started a little late on a couple sets in the second round (the first 2 min set and the 3 min set), but it probably cost me 50 or 60 meters.

Steven Low 03-25-2010 07:27 PM

Re: I've got a Monster in my Pocket!!!
 
Nice work at sectionals... hopefully you won't get owned by rowing at regionals like last year. :p


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