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

Christopher G. Woods 05-26-2012 11:46 AM

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

250m row
50ft farmer's carry, 155# each hand
15 dips

13:09

Barbell Rollout

3x15

Dumbell Curls

3x12 each hand @ 30#

Yeah, that's right! Dumbell curls! It's a little experiment to see if it helps with my bench and some of my shoulder issues. I set the dip station on the opposite side of the farmers carry from the rower. I probably could have shaved off the better part of a minutes worth of running back and forth if I'd had them on the same end, but whatever.

Christopher G. Woods 05-28-2012 01:01 PM

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

10x45
5x95
3x135
2x185
1x205
1x225
1x245
265f
265f

High Bar Back Squat

10x45
8x135
5x225
3x315
1x405
1x425
1x445

Good Mornings

3x15x155

Bentover Row

3x15x155

Dragon Leg Raise

3x15

for time:
50 double unders
10 parrallette HSPU's
40 double unders
8 parrallette HSPU's
30 double unders
6 parrallette HSPU's
20 double unders
4 parrallette HSPU's
10 double unders
2 parrallette HSPU's

9:45

My hamstring is ****ed! Felt really tweaky on the cleans. I didn't even try to finish on the two failed 265's; I bailed during the second pull on both of them. Didn't bother trying 465 on the HBBS today. 445 didn't feel bad, but I'm going to baby this hammy for the next week and see what happens. Good mornings seem to ease the pain, though. I have a bad feeling it's tendonitis.

Christopher G. Woods 06-11-2012 04:43 PM

Re: I've got a Monster in my Pocket!!!
 
Got a bum hamstring. Took two weeks off; gonna try to work back into this slowly.

High Bar Back Squat

10x45
10x95
10x145
3x10x195

Hip Extensions

3x10

20 minute AMRAP
25 double unders
15 sit-ups
5 HSPU's

16 rounds + 15 sit-ups

Christopher G. Woods 06-13-2012 01:57 PM

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

10x45
10x95
10x135
3x10x155

Chin-ups

3x10

20 minute AMRAP
24 walking lunges
12 push-ups
6 toes to bar

15 rounds + 8 lunges

While I'm slowly rehabbing, I'm taking the opportunity to shed all of this unwanted weight I've been toting around. Since I'm not concerned with performance right now, it's the perfect time. To do it, I've drastically cut my caloric intake, and I'm working out in a glucose deprived state.

Christopher G. Woods 06-18-2012 03:12 PM

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

10x45
10x135
10x185
3x10x245

Press

10x45
10x55
10x75
3x10x95

5 rounds
5 c2b pull-ups
10 squats
15 butterfly sit-ups

4:49

Christopher G. Woods 06-20-2012 02:21 PM

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

10x45
10x105
10x145
3x10x185

Bentover Row

10x45
10x95
3x10x135

10 minute AMRAP
15 hip extensions
10 push-ups
5 toes to bar

10 rounds + 11 hip extensions

Christopher G. Woods 06-22-2012 02:21 PM

Re: I've got a Monster in my Pocket!!!
 
Hang Power Cleans

10x45
10x65
10x95
3x10x125

Dips

3x10

5 rounds
24 walking lunges
18 sit-ups, anchored
12 elevated ring rows

6:58

Christopher G. Woods 06-25-2012 11:28 AM

Re: I've got a Monster in my Pocket!!!
 
5 x Box Squat Clean, at knee

65-95-135-155-175-195-205-215-225

1 Arm Dumbell Row

3x10 each arm @ 100#

5 rounds
10 deadlifts, 225#
20 push-ups
30 double unders

8:22

Lying Leg Raise w/ Hip Thrust

3x20

Christopher G. Woods 06-26-2012 06:28 PM

Re: I've got a Monster in my Pocket!!!
 
5 rounds
30 sec walking lunge
15 sec rest
30 sec push press, 75#
15 sec rest
30 sec c2b pull-ups
15 sec rest

lunge 29-26-25-23-22=125
push 27-26-20-15-17=105
c2b 16-12-12-11-11=62

20 minute AMRAP
Air-dyne 20 cal
15 sit-ups, anchored
250m row

5 rounds + 89 meters

Christopher G. Woods 06-27-2012 02:17 PM

Re: I've got a Monster in my Pocket!!!
 
3 x High Hang Power Snatch @ 95#, on the minute for 10 minutes

Tabata Mash-up
toes to bar
hip extensions

TB 14-14-10-9-8-8-9-9=81/8
HE 14-14-14-14-14-14-14-15=113/14

Total=194/22

50 cal Air-dyne

3:43


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