|
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
10 c2b kipping pull-ups 20 unanchored sit-ups Airdyne 30 cal 6 rounds + 10 pull-ups |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x95 3x135 2x155 2x165 2x175 2x185 2x195 2x2x175 Push Press 5x135 3x185 3x3x205 HBBS 8x135 8x225 3x315 3x3x365 Bent Row 5x135 5x185 3x225 3x3x245 Strapped 3 rounds 5 DB power clean, 50# 5 DB push press 5 DB clean 5 DB jerk 30 sec rest 53.95 57.02 56.71 |
Re: I've got a Monster in my Pocket!!!
Yesterday
10 rounds 10 sec strict c2b pull-ups 10 sec rest 20 sec push-ups 20 sec rest 30 sec walking lunges 30 sec rest Lost the paper with my reps on it. Pull-ups were all 5's and 6's; push-ups were 20's early on, then 15-17 later; walking lunges were all in the 26-30 range. |
Re: I've got a Monster in my Pocket!!!
Snatch
5x65 5x95 3x115 3x135 3x145 3x155 3x165 3x175 2x3x155 Power Clean 5x135 3x3x205 Snatch Pull 5x135 3x155 3x175 3x195 2x3x175 Snatch Deadlift 5x185 3x205 3x225 3x245 3x265 3x285 |
Re: I've got a Monster in my Pocket!!!
Yesterday
8 sets 30 sec wall-ball, 30# 30 sec rest 30 sec row (meters) 30 sec rest 12-14-10-10-12-12-10-12=92/10 141-142-147-151-136-128-128-133=1106/128 8 sets 20 anchored sit-ups Airdyne 10 cal 1 min rest 58.39 53.51 55.55 59.13 1:00.31 1:04.07 1:00.96 1:01.39 Today Snatch 5x65 5x95 3x115 1x135 1x155 1x165 1x175 1x185 1x195 Clean and Jerk 3x135 2x185 1x205 1x225 1x245 1x265 Front Squat 5x135 3x225 2x315 2x335 2x355 2x375 3 rounds 15 russian kettlebell swings, 40kg 15 toes to bar 4:59 Poor sleep last night and bad meal timing today. Heavy wall-balls yesterday were a mistake. Definitely felt run down while lifting today. Lifts weren't bad, but not what I wanted. |
Re: I've got a Monster in my Pocket!!!
Yesterday
Jerk 5x95 5x135 3x185 3x205 3x225 3x245 3x265 2x3x235 Push Press 5x135 3x185 3x215 3x235 2x3x210 HBBS 8x135 8x225 3x315 3x365 3x395 3x425 4x3x385 Bent Row 8x135 5x185 3x225 3x245 Strapped 3x265 Strapped 3x285 Strapped 2x3x255 Strapped Today 10-9-8-7-6-5-4-3-2-1 strict c2b pull-ups dips ghd sit-ups 12:50 12 rounds 10 kettlebell swings, 24kg 125m row 1 min rest 54.73 54.16 54.85 56.13 55.27 55.33 54.89 55.19 53.65 54.28 56.11 53.83 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Cleans 5x95 5x135 3x185 3x225 3x245 3x265 2x3x235 Power Snatch 5x95 3x2x145 Clean Pulls 5x135 3x185 3x215 3x235 3x255 3x275 2x3x245 Clean Deadlifts 5x225 3x315 3x365 Strapped 3x405 Strapped 3x445 Strapped 3 rounds 30 kettlebell snatch, 24 kg 3 rope climbs 13:52 |
Re: I've got a Monster in my Pocket!!!
Yesterday
5 sets 30 sec push-ups 30 sec rest 30 sec anchored sit-ups 30 sec rest 30 sec Airdyne (cal) 30 sec rest PU 27-29-28-30-26=140/26 SU 21-22-24-23-23=113/21 AD 16-16-16-15-16=79/15 Total=322/62 6 sets 6 stone to shoulder (3r/3l), 115# 250m row 2 minute rest 1:41 1:37 1:37 1:32 1:33 1:37 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x95 5x115 3x135 3x155 2x175 2x185 2x195 2x205 2x2x185 Push Press 5x135 3x185 3x3x210 HBBS 8x135 5x225 3x315 3x355 3x3x385 Bent Row 8x135 5x185 3x225 3x3x255 Strapped 10 minute AMRAP 10 c2b kipping pull-ups 5 tgu right arm, 24kg 5 tgu left arm, 24kg 3 rounds + 5 pull-ups |
Re: I've got a Monster in my Pocket!!!
Snatch
5x65 5x115 3x135 3x145 3x155 3x165 3x175 3x185 2x3x165 Power Clean 5x135 3x3x205 Snatch Pull 5x135 3x185 3x195 3x205 2x3x185 Snatch Deadlift 5x185 3x215 3x245 3x275 3x295 4 rounds 300m row 10 1-arm kb push press right, 24kg 10 1-arm kb push press left, 24kg 7:48 |
Re: I've got a Monster in my Pocket!!!
Yesterday
8 sets 3 muscle-ups 7 box jumps, 24" 1 min rest 31.08 31.52 29.46 28.56 31.59 30.61 30.53 29.53 8 sets 7 strict c2b pull-ups Airdyne 10 cal 1 min rest 42.45 43.25 38.32 42.62 37.37 41.69 47.20 46.47 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x65 3x95 2x115 1x135 1x155 1x165 1x175 1x185 1x195 205f 205f Clean and Jerk 3x135 2x185 1x205 1x225 1x245 1x265 285f (lazy jerk) 1x285 Front Squat 5x225 2x315 2x345 2x365 2x385 Weighted Hip Extension 3x10x45 1 Arm Dumbbell Row 3x10x100 each arm Strict Toes to Bar 3x10 GHD Plate Twist 3x10x25 each side |
Re: I've got a Monster in my Pocket!!!
Tuesday
2k row 7:51.7 12 sets 20 anchored sit-ups 200m run 1 min rest 1:07 1:05 1:05 1:05 1:06 1:07 1:09 1:07 1:07 1:07 1:09 1:05 Yesterday Power Snatch 5x65 3x95 2x115 1x135 1x145 1x155 1x165 1x175 2x1x155 Jerk 5x135 2x185 1x205 1x225 1x245 1x265 HBBS 8x135 5x225 3x315 2x365 2x405 2x435 Push Press 5x135 2x185 2x205 2x225 2x245 Back Extension 3x10x25 Could have gone heavier on power snatch and jerk, but left shoulder was aching from Monday's heavy snatches and there was a little tweak in my side that was bothering me on the jerks. |
Re: I've got a Monster in my Pocket!!!
Clean
5x95 3x135 2x185 1x205 1x225 1x245 1x265 2x1x235 Clean Pull 3x185 3x225 3x245 3x265 2x3x235 Clean Pull, Mid Thigh Box 3x185 3x225 3x245 2x3x225 5 rounds 50 double unders 10 dumbbell push press, 60# each hand 7:36 Recovery week, so I kept the cleans light. Double unders were giving me problems today; I guess it's because I haven't done them in like two months. |
Re: I've got a Monster in my Pocket!!!
Power Clean and Jerk
5x95 3x135 2x185 1x205 1x225 1x245 1x265 2x1x235 Front Squat 5x135 5x225 2x315 2x345 2x365 2x2x325 Push Press 5x135 3x185 3x2x220 Back Extensions 3x10x25 5 rounds 50 ft. farmers carry 7 L-sit pull-ups 5 parrallette HSPU's 12:04 |
Re: I've got a Monster in my Pocket!!!
Yesterday
12 rounds 30 sec squats 15 sec rest 30 sec push-ups 15 sec rest 30 sec anchored sit-ups 15 sec rest SQ 23-23-23-23-23-23-23-23-25-25-26-26=286/23 PU 25-25-21-21-21-21-21-21-21-21-23-23=264/21 SU 20-20-20-20-20-20-20-20-20-21-21-22=244/20 Today Snatch 5x65 3x95 2x115 1x135 1x145 1x155 1x165 1x175 2x1x155 Snatch Pull 3x155 3x175 3x195 2x3x175 5 rounds 5 squat position box jumps, 30" 10 chainsaw rows each arm, 70# 6:58 Snatching again on Friday, so I kept it light today. I was supposed to do pulls from a mid thigh box after the regular pulls, but we're extenuating circumstances made that impossible. Added a round to the conditioning instead. |
Re: I've got a Monster in my Pocket!!!
Friday
Snatch 5x65 3x95 2x115 1x135 1x155 1x165 1x175 1x185 195f 1x195 Clean and Jerk 3x135 2x185 1x205 1x225 1x245 1x265 1x285 Front Squat 5x135 5x225 1x315 1x365 1x385 405f Neutral Grip Pull-up 10xBW 3x5x45 Reverse Fly 3x8x35 each hand Ab Rollouts 3x20 Mad that I missed the 405; I wasn't in a good frame of mind when I got under the bar. Saturday 5 rounds 5 muscle-ups 10 burpees 9:32 :ranting2: Two years ago, I could have done this in 4 or less. 12 sets 10 wall-ball, 20# 250m row 1 min rest 1:25 1:25 1:25 1:24 1:25 1:27 1:28 1:25 1:28 1:26 1:27 1:26 Yesterday Snatch 5x65 3x95 2x135 5x1x155 Snatch Pull 5x155 3x3x185 Clean and Jerk 3x135 2x185 3x1x225 Front Squat 5x135 3x225 2x275 3x2x325 |
Re: I've got a Monster in my Pocket!!!
Tuesday
5 rounds 10 dips 50ft yolk carry (w/ turnaround), 475# 7:17 20 minute AMRAP 10 c2b kipping pull-ups 20 unanchored sit-ups Airdyne 30 cal 5 rounds + 16 cal Wednesday Mid Hang Snatch 5x65 3x95 2x115 2x135 2x145 2x155 2x165 2x175 Power Clean 5x135 3x185 1x205 1x225 1x245 HBBS 8x135 5x225 3x315 1x365 1x405 1x445 2x2x355 3 rounds 300m row 10 shoulder to shoulder sandbag push press, 60# 5:12 |
Re: I've got a Monster in my Pocket!!!
Friday
12:30pm Clean and Jerk 5x135 3x185 5x1x225 Clean Pull 3x225 3x3x235 Snatch 5x95 3x135 3x1x155 Front Squat 5x135 5x225 3x2x325 6pm 12 minute AMRAP 20 wall-ball, 20# 40 double unders 3 deadlifts, 315# 5 rounds + 20 wall-ball Saturday 8 sets 10 strict c2b pull-ups 200m run 1 minute rest 1:00 1:07 1:08 1:18 1:24 1:31 1:23 1:23 8 sets 10 dips 250m row 1 minute rest 1:18 1:17 1:16 1:14 1:16 1:17 1:17 1:15 |
Re: I've got a Monster in my Pocket!!!
Mid Hang Clean and Jerk
3x135 2x185 2x205 2x225 Power Snatch 5x95 3x135 1x155 1x165 1x175 HBBS 8x135 5x225 3x315 1x405 1x455 4x1x365 5 rounds 10 kb snatch L, 24kg 10 kb snatch R, 24kg 15 push-ups 7:08 455 felt easy today. I probably could have put up 485+, but I didn't want to burn up my CNS; this is supposed to be a recovery phase. |
Re: I've got a Monster in my Pocket!!!
10 x 15ft rope climb, OTM
12 sets 20 anchored sit-ups Airdyne 10 cal 1 minute rest 1:15 56.33 56.41 49.84 55.17 48.64 53.84 55.51 55.02 57.82 55.30 53.98 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x65 3x95 2x115 1x135 1x155 1x165 1x175 1x185 1x195 1x205 Clean and Jerk 5x135 2x185 1x205 1x225 1x245 1x265 Front Squat 5x225 1x315 1x345 1x385 Back Extensions 3x10x35 First time I've snatched 205 in a long time. I didn't expect to hit above 185 today, since it's a recovery phase, but they were just jumping up and locking in place. I probably could have hit 215, but I decided to leave it in the tank. |
Re: I've got a Monster in my Pocket!!!
5 x 1 minute burpees, 1 min rest
24-23-22-19-19 12 sets 10 t2b Airdyne 10 cal 1 minute rest 48.69 41.04 47.35 43.28 45.60 49.39 42.01 46.28 46.52 46.55 37.68 43.73 |
Re: I've got a Monster in my Pocket!!!
Clean
5x95 3x135 2x185 1x205 1x225 1x245 1x265 1x285 1x295(PR) 305f 305f 2x1x265 Clean Pull 3x225 3x245 3x265 2x3x235 3 rounds 10 1-arm kb swings L, 32kg 10 1-arm kb swings R, 32kg 10 strict c2b pull-ups 5:34 Okay, so there might be something to this hook grip thing. I've resisted it for years, always having been of the opinion, "Why do I want to make my thumb feel like I smashed it with a hammer?"...and, "I can't do it in a metcon, so what's the point?" Today, I gave into peer pressure and decided to start developing the hook grip. I though I would use it in my light sets and then leave off when it got painful. I ended up riding it all the way to a 10lb PR. I'm pretty sure that I could have gotten 305 too, but I got the "hook grip rip" on my thumb on 295. Taking the time to tape up broke my momentum, and the tape itself made the grip feel awkward. So, I guess I'm now a hook gripper. |
Re: I've got a Monster in my Pocket!!!
5 rounds
30 sec sledge swing R 30 sec rest 30 sec sledge swing L 30 sec rest R 19-18-19-19-19 L 18-18-19-19-20 20 minute AMRAP 15 dips 250m row 35 anchored sit-ups 7 rounds + 11 dips |
Re: I've got a Monster in my Pocket!!!
I've slacked both on my workouts and posting them for the last couple weeks. I did the CF Football cert at the end of February, and it threw off my training cycle pretty bad. I don't really feel like catching up on posting everything. The only things of note that I've done in the last two weeks are hit a 455 back squat for a triple at the cert and post a pathetic 141 on 13.1. Here's the first day of the new cycle.
12pm Snatch Balance 5x95 3x135 3x155 165f (used a bar I'm not accustomed to snatching with, took me until this set to realize that the hash marks were spaced oddly) 3x165 3x175 3x185 2x3x165 High Bar Back Squat 8x135 5x225 5x315 5x365 5x405 2x5x365 Chin-ups + 25lb 8-8-12 Reverse D. Fly 3x12 @ 35lb KB Russian Twist 3x15 @ 12kg Plank Complex 15 sec plank 15 sec R arm 15 sec plank 15 sec L leg 15 sec plank 15 sec L arm 15 sec plank 15 sec R leg 15 sec plank 15 sec RA, LL 15 sec plank 15 sec LA, RL 15 sec plank |
Re: I've got a Monster in my Pocket!!!
6:30pm
5 rounds 250m run 15 hip extensions 10 GHD sit-ups 13:24 |
Re: I've got a Monster in my Pocket!!!
12:30pm
10 x 3 Power Cleans OTM @ 175# 3 x 10 Dips @ 45# 3 x 10 Barbell Curls @ 75# 3 x 12 Front Raises @ 20# 3 x 15 Strict Toes to Bar 3 x 12 Russian Barbell Twist 6:00pm 8 sets 250m row 10 burpees 1 min rest 1:21 1:21 1:21 1:21 1:20 1:19 1:19 1:20 |
Re: I've got a Monster in my Pocket!!!
12:30pm
OHS 5x95 5x115 5x135 5x155 5x175 5x185 2x5x165 3 x AMAP Strict C2B Pull-ups 14-11-11 Dumbbell Press 3x12 @ 50lb Frogleg Sit-ups 3x50 |
Re: I've got a Monster in my Pocket!!!
6:30pm
12 x 40yd Prowler Sprint OTM @ 90lb load |
Re: I've got a Monster in my Pocket!!!
Yesterday
12pm Mid Hang Snatch 5x65 3x95 3x115 3x135 3x145 3x155 3x165 2x3x145 Bench Press 8x135 5x185 5x205 5x225 5x245 2x5x225 1 Arm Dumbbell Row 3x10x85 each arm Seated External Rotation 3x15x20 each arm 4pm CrossFit Open Workout 13.2 10 minute AMRAP 5 shoulder to overhead, 115# 10 deadlifts, 115# 15 box jumps, 24" 6 rounds + 5 STO :ranting2: My cardio sucks! |
Re: I've got a Monster in my Pocket!!!
11am
10 x 3 Power Cleans OTM @ 190lb KB Windmills 3x12 each side @ 16kg Weighted Sit-ups 3x25 @ 25lb |
Re: I've got a Monster in my Pocket!!!
5pm
20 minute AMRAP Airdyne 20 cal 15 squats 12 c2b kipping pull-ups 8 rounds |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Christopher G. Woods;1148990]Yesterday
12pm Mid Hang Snatch 5x65 3x95 3x115 3x135 3x145 3x155 3x165 2x3x145 Bench Press 8x135 5x185 5x205 5x225 5x245 2x5x225 1 Arm Dumbbell Row 3x10x85 each arm Seated External Rotation 3x15x20 each arm 4pm CrossFit Open Workout 13.2 10 minute AMRAP 5 shoulder to overhead, 115# 10 deadlifts, 115# 15 box jumps, 24" 6 rounds + 5 STO :ranting2: My cardio sucks![/QUOTE] I feel you, brother. I got the exact same score. My excuse is that I'm old and slow and out of shape. What's yours? :rofl: |
Re: I've got a Monster in my Pocket!!!
12pm
Snatch Balance 5x65 5x95 3x115 3x135 3x155 3x175 3x185 3x195 2x3x175 HBBS 8x135 5x225 5x315 5x375 5x425 2x5x380 Weighted Chin-ups 3x10x25# Reverse Dumbbell Fly 3x8x30# KB Russian Twist 3x18x12kg Plank Complex 20 sec plank 15 sec R arm 20 sec plank 15 sec L leg 20 sec plank 15 sec L arm 20 sec plank 15 sec R leg 20 sec plank 15 sec RA, LL 20 sec plank 15 sec LA, RL 20 sec plank |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Sean Dunston;1149020]I feel you, brother.
I got the exact same score. My excuse is that I'm old and slow and out of shape. What's yours? :rofl:[/QUOTE] I've been focused on my Olympic lifts for a while, so I haven't been doing a lot of true "CrossFit" style conditioning. It ****s with the ego, though. I need to get back on my game. My goal is to be back in proper form to at least place well at the Hopper this year. I've been saying it for a while, but the biggest thing I need to do is get back under 180lb. |
Re: I've got a Monster in my Pocket!!!
6:30pm
10 rounds 30 sec walking lunge 15 sec rest 30 sec double unders 15 sec rest 30 sec anchored sit-ups 15 sec rest L 26-27-27-27-27-27-27-24-25-25=262/24 D 60-60-46-51-46-44-53-46-60-64=520/44 S 19-21-17-19-19-20-19-20-20-20=194/17 Not pleased. I felt sluggish from the start, and the lunges were torturing my quads; I probably should have opted for a hip extension, like kb swings or snatches. |
Re: I've got a Monster in my Pocket!!!
2:30 pm
OHS 5x95 5x115 5x135 5x155 5x175 5x195 2x5x175 3 x Max Pull-ups 16-13-12 1 Arm Kettlebell Press 3x12x24kg each arm Frogleg Sit-ups 3x60 |
Re: I've got a Monster in my Pocket!!!
6:30pm
2008 Games WOD #2 5 rounds 5 deadlifts, 275# 10 burpees 3:51 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Afternoon High Hang Snatch 5x65 3x95 3x115 3x135 3x145 3x3x130 HBBS 8x135 8x225 8x315 8x335 8x355 3x8x320 Bent Row 10x65 10x115 10x155 10x165 10x175 3x10x160 Evening 20 minute AMRAP 50 double unders 25 unanchored sit-ups 10 c2b pull-ups 8 rounds + 50 double unders Today Afternoon Power Clean 5x135 3x185 3x205 3x225 3x245 3x3x220 Deadlift 5x225 5x315 5x365 5x405 3x5x365 Weighted Dips 10xBW 8x25 8x45 8x65 8x75 3x8x50 |
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