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

Christopher G. Woods 08-14-2011 10:15 AM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Box Jumps

5x30.5"
3x33.5"
1x36"
1x38.25"
1x40.5"

Back Squats, DE

10x135
12x2x245

3 rounds NFT

95# bulgarians, 12 each leg
90 sec rest
20 reverse hypers, 70# 1st set - 100# 2nd and 3rd set
90 sec rest

Christopher G. Woods 08-14-2011 08:19 PM

Re: I've got a Monster in my Pocket!!!
 
4 hours later

5.5 km run

30:46

Christopher G. Woods 08-15-2011 05:21 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 lateral lunges
15 hip/back extensions
10 kipping pull-ups, base of sternum
20 lying leg twists
15 push-ups

20 minute AMRAP

5 muscle-ups
7 squat snatches, 95#
9 HSPU's

6 rounds + 7 snatches

Christopher G. Woods 08-16-2011 04:37 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

5 rounds

400m run
20 chest to bar pull-ups
3 min rest

2:19-2:29-3:07-3:22-3:16

Awful performance!

Christopher G. Woods 08-18-2011 01:49 PM

Re: I've got a Monster in my Pocket!!!
 
500m row


20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

8x135
5x225
3x315
1x405
1x455
485f

3 rounds NFT

15 unbroken hang power cleans, 135#
rest 90 sec
30 jump lunges
rest 90 sec

4 x 40 yard sprint, every 30 seconds

then the storms came, so inside and:

16 x 5-10-5 shuttle, every 30 seconds

Christopher G. Woods 08-19-2011 04:10 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 lunge-kick-tilts
10 glut-ham raises
10 GHD sit-ups
15 ring rows
15 push-ups

15 HSPU's
1 L-sit Chin-up
13 HSPU's
3 L-sit Chin-ups
11 HSPU's
5 L-sit Chin-ups
9 HSPU's
7 L-sit Chin-ups
7 HSPU's
9 L-sit Chin-ups
5 HSPU's
11 L-sit Chin-ups
3 HSPU's
13 L-sit Chin-ups
1 HSPU
15 L-sit Chin-ups

11:25

3 seconds over PR, so not bad. Had to give my feet a rest today.

Christopher G. Woods 08-21-2011 01:01 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Box Jumps

5x30.5"
3x33.25"
1x38"
1x40"
1x41"

DE Back Squats

8x135
5x225
12x2x275

3 rounds NFT

15 Good Mornings, 135#
rest 90 seconds
30 unbroken wall ball, 20# (only got 22 on set 3)
rest 90 seconds

8 x 250m row, 60 sec rest

53.7
54.5
55.0
54.3
54.5
55.3
55.6
56.5

Last box jump should have been higher, but I didn't measure it first. Could have gone heavier on the good mornings. Should have been able to finish the last set of wall-ball. Wasn't going all out on rows, just strong and steady.

Christopher G. Woods 08-22-2011 05:07 PM

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

2 x each:

20 lateral lunges
10 glute-ham raises
10 GHD sit-ups
15 ring rows
15 push-ups
dislocates

5 rounds

1 rope climb
10 ring dips
15 c2b pull-ups

14:10

Felt really run down today; I ended up taking a 30 minute nap in the parking lot before coming into the gym to workout. About 3 hours out from lunch before I started. Haven't done rope climbs or ring dips in a while. This one hurt.

Christopher G. Woods 08-23-2011 04:49 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 forearm to instep lunges
15 hip extensions
20 lying leg twists
15 ring rows
10 HSPU's

20 minute AMRAP

20 push-ups
250m row
30 sit-ups, unanchored

6 rounds + 250m row

Christopher G. Woods 08-25-2011 05:09 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squat

8x135
5x225
3x315
1x405
1x455
485f

5 rounds

50 ft overhead walking lunge, 95#
50 ft farmers walk, 105# each hand

5:37

10 x L-cone sprints, every 30 seconds

10 x 10 yard bursts, every 30 seconds

Very disappointed by once again not hitting 485. I'll be switching up the routine next week. I had wanted to do some 100's today, but the weather kept me indoors again.


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