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

Sean Dunston 12-19-2011 04:45 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;1011802]Thanks!

1. 500# squat (which is pretty close)

2. Get back to competing at the level I was at two years ago, before I really get too damn old.[/QUOTE]

Nothing wrong with getting old, amigo. It allows you to compete as a Master!

Christopher G. Woods 12-19-2011 05:59 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;1015541]Nothing wrong with getting old, amigo. It allows you to compete as a Master![/QUOTE]

It's true, but unless HQ decides to bring their Masters age brackets in line with other sports, I'll have to wait another 12 years before I qualify.

Christopher G. Woods 12-21-2011 04:32 PM

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

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

15-12-9-6-3

push jerk, 115#
pull-ups

2:53

5 rounds

400m run
30 sit-ups, anchored
3 min rest

2:52
2:47
2:51
2:45
2:41


Today

3 minute Air-dyne

2 x each:

sumo squat w/ rotation
lying leg twists
face pulls
hindu push-ups
dislocates

10 minute AMRAP

50ft yolk carry, 450#
15 ring dips

6 rounds

10 rounds

250m row
10 burpees
2 minute rest

1:30
1:28
1:27
1:27
1:27
1:29
1:28
1:28
1:26
1:28

Christopher G. Woods 12-26-2011 09:47 AM

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

3 minute Air-dyne

F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatch 12 x 3 @ 125#

Press

10x45
4x10x125
16x125

High Bar Back Squat

5x135
5x225
5x255
5x305
5x355

Chin-ups

12-12-12

Reverse Hyper-extensions, 120#

12-12-12

Russian Barbell Twists, 25#

15-15

Barbell Rollouts

15-15


Saturday

3 minute Air-dyne

F2I
lying leg twists
face pulls
hindu push-ups
dislocates

10 minute AMRAP

10yd Tire Flip, 350# tire
30 push-ups

4 rounds + 5 push-ups

10 rounds

200m row
20 sit-ups, anchored
rest same as work

1:20
1:18
1:17
1:18
1:14
1:16
1:16
1:17
1:17
1:18

Christopher G. Woods 12-26-2011 02:59 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Clean

Power Cleans

9 x 3 @ 195#

High Bar Back Squats

10x135
4x10x320
21x320 (Holy ****!)

Press

5x45
5x95
3x125
3x145
3x165

Bentover Row

10x155
10x165
10x175

Romanian Deadlift

10x175
10x185
10x195

GHD Sit-ups

17-17

Hanging Leg Raise (T2B)

17-17

Damn! I can't believe I did 21 reps @ 320. That's 3 more than I got @ 285.

Christopher G. Woods 12-27-2011 04:46 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

3 rounds

7 atlas stone shoulders, 115#
5 muscle-ups

6:44

12 rounds

200m run
20 sit-ups
rest same as work

1:23
1:18
1:17
1:16
1:14
1:15
1:16
1:18
1:16
1:15
1:14
1:14

Muscle-ups were tough today. Maybe it's because I tipped in at 190 yesterday, ouch! Hopefully, I can drop a few pounds now that the holidays are over. Probably should have gone with a 95# stone. I wanted them to be light and quick, with the focus on technique. I had intended the workout to be sub-5.

Christopher G. Woods 12-29-2011 01:09 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg extensions
face pulls
hindu push-ups
dislocates

12 minute AMRAP

50ft farmers carry, 105# each hand
10 wall-balls
5 pull-ups

8 rounds + 10 wall-ball

16 rounds

250m row
10 push-ups
rest same as work

1:15
1:13
1:10
1:08
1:09
1:10
1:11
1:11
1:11
1:10
1:09
1:08
1:10
1:09
1:08
1:07

Should have hit 10 rounds on the AMRAP, but my back started to tighten up on the carries.

Christopher G. Woods 12-30-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatch

9 x 3 @ 130#

Closegrip Bench Press

10x45
4x10x205
13x205

Deadlift

5x135
5x225
5x315
5x365
5x420

Weighted Chin-ups @ 25#

10-10-10

Reverse Hyperextensions @ 140#

10-10-10

Russian Barbell Twists @ 25#

17-17

Barbell Rollouts

17-17

Christopher G. Woods 12-31-2011 12:46 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

3 rounds

30 sec max HSPU's
60 sec max walking lunges
90 sec max sit-ups, anchored

HSPU's 14-12-11=27
lunges 50-50-50=150
sit-ups 54-50-48=152

Total=329

12 rounds

200m run
5 pull-ups
rest same as work

51.17
55.16
52.79
52.20
54.15
53.57
56.40
54.47
54.50
54.21
55.43
56.96

Christopher G. Woods 01-03-2012 06:10 PM

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

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Clean

Power Cleans

9x3x205

Deadlifts

10x135
4x10x355
20x355

Closegrip Bench

5x95
5x135
5x185
5x215
5x245

Bentover Row

3x15x135

Romanian Deadlifts

3x15x155

GHD sit-ups

17-17

Hanging Leg Raises

17-17


Today

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

5 rounds

35 double unders
7 push press, 135#
5 c2b pull-ups

5:58

12 rounds

200m run
20 sit-ups
rest same as work

1:25
1:15
1:16
1:18
1:16
1:16
1:17
1:16
1:17
1:17
1:16
1:17
1:19

A bit disappointed with the metcon; I had wanted to get sub 5. I had it through the first three rounds, then I stumbled on the double unders in round 4 and couldn't recover. Cold as hell out today; slowed me a couple seconds from my normal pace on the run/sit-ups, because I couldn't keep the door open like I usually do.


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