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

Christopher G. Woods 02-07-2011 04:21 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
12 pull-ups
7 parallette HSPU's

3 rounds

50 double unders
50 hip extensions
50 sit-ups
50 push-ups

18:21

Double unders were not my friend today.

Christopher G. Woods 02-08-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 sumo squats w/ rotation
15 hip/back extensions
20 lying leg twists
15 ring rows
30 scapula push-ups

Overhead Squat

10x65
8x115
3x5x155

Weighted Chin-ups

10xBW
8x25
3x5x55

Row 4 x 1 min (meters), 1 min rest

296-298-291-286

Christopher G. Woods 02-10-2011 03:51 PM

Re: I've got a Monster in my Pocket!!!
 
4 minute Air-Dyne
2 x each:
20 forearm to instep lunges
15 strict toes to bar
15 ring rows
12 HSPU's

Power Clean

10x95
8x135
3x5x185

Push Jerk

10x95
8x135
3x5x200

50 squats
25 pull-ups
30 squats
15 pull-ups
20 squats
10 pull-ups

4:08

Christopher G. Woods 02-11-2011 05:29 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 reverse lunges
15 hip/back extensions
25 abmat sit-ups
12 chin-ups
30 scapula push-ups

3 rounds

400m run
25 kettlebell swings, 24kg
15 HSPU's

11:21

I had originally planned to do five rounds, but I'd been feeling a little rough today, so I knocked it down to three. Actually felt great during the workout, hit all sets unbroken.

Christopher G. Woods 02-17-2011 02:15 PM

Re: I've got a Monster in my Pocket!!!
 
Took a few days off because of a bad cold. Back on it today, with a new program.

800m run
2 x each:
20 forearm to instep lunges
15 hip extensions
25 frogleg sit-ups
20 ring rows
25 push-ups

Power Clean and Push Jerk x 1 rep

155-175-195-215-235-245-255f

Front Squat

8x135
5x225
5x3x282.5

Weighted Chin-up

10xBW
8x25
3x5x45

Alternating Unilateral Lunge-Thruster

3 x 20 reps w/ 30# dumbells

Russian Twists

3 x 25 w/ 20# D-ball

Bent Over Reverse Fly

3 x 15 w/ 20# dumbells

I'm disappointed with the PC+PJ's; I should be able to hit around 275. I don't think I attacked them very effectively though. I didn't warm up enough, and I started too low. Today's workout was also a little rushed. There should have been time for some sprint work at the end, as well.

Christopher G. Woods 02-18-2011 04:34 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope:
2 x each:
20 reverse lunges
15 hip/back extensions
15 GHD sit-ups
12 pull-ups
15 ring dips

20 minute AMRAP

5 parallette HSPU's
10 c2b pull-ups
15 abmat sit-ups, unanchored

9 rounds + 10 pull-ups

Pull-ups and sit-ups were unbroken the whole way through, but I had to break up all but three sets of the HSPU's.

Christopher G. Woods 02-20-2011 01:58 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 forearm to instep lunges
15 hip extensions
15 GHD sit-ups
12 chin-ups
25 push-ups

Deadlift

10x135
8x225
5x315
3x405
1x425
1x445
1x465
485f

Bench Press

8x135
5x185
5x3x235

Bent Over Row

8x135
5x185
3x5x205

Alternating Inside Lunge

3 x 20 @ 95#

Strict Toes to Bar

3 x 15

Alternating Dumbell Curls

3 x 12 each arm @ 35#

Deadlifts were rough. Failing at 485 was a big letdown. I haven't worked at over 80% in a while, so I wasn't expecting to PR, but 485 is 40# shy of my best.

Christopher G. Woods 02-21-2011 04:34 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 reverse lunges
15 glute-ham raises
25 abmat sit-ups
20 ring rows
7 parallette HSPU's

"Cindy"

20 minute AMRAP

5 pull-ups (chest to bar)
10 push-ups
20 squats

21 rounds + 8 squats

Not bad.

Christopher G. Woods 02-22-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 forearm to instep lunges
15 hip extensions
20 lying leg twists
12 chin-ups
15 ring dips

4 x 1000m row, 2 minute rest

3:52.5
3:54.7
3:56.3
3:55.8

Goal was to stay under 4:00 for all sets, so mission accomplished. I wish I'd had time for a 5th set, because I hit a nice groove on the 4th round and felt like I'd got a second wind.

Christopher G. Woods 02-24-2011 03:54 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 lateral lunges
15 hip/back extensions
25 frogleg sit-ups
20 ring rows
25 push-ups

Split Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x255
1x265
275f

Weighted Chin-ups

8xBW
5x35
5x3x65

Back Squats

10x135
8x225
3x5x335

Dumbell Military Press

3 x 12 @ 60# each hand

D-ball Throw-ins

3 x 12 @ 20#

Plank Progression

30 sec plank
30 sec 1 arm/1 leg
30 sec plank
30 sec 1 arm/1 leg (opposite)
30 sec plank
30 sec side plank
30 sec plank
30 sec side plank (opposite)
30 sec plank


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