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

Christopher G. Woods 05-01-2011 01:36 PM

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

3 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
kipping pull-ups
HSPU's

3 rounds

10 deadlifts, 275#
50 double unders

4:45 :censored:

5 minute Air-dyne

4 x 500m row, 30 seconds rest

1:52.6
1:53.5
1:53.4
1:57.3

5 minute Air-dyne

Ouch! We did a Centurion at the Box yesterday (every minute on the minute for 100 minutes you drink and do a pull-up) to blow off some steam now that Sectionals are over; it definitely took it's toll today.

Christopher G. Woods 05-02-2011 04:11 PM

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

3 x 10 each:

F2I, each leg
glute-ham raises
toes to bar
ring rows
push-ups

10 minute AMRAP

15 hang power snatch, 75#
15 wall-ball

5 rounds

5 minute Air-dyne

4 x 400m run, 1 min rest

1:19
1:32
1:41
1:46

5 minute Air-dyne

Man, still feeling rough from Saturday. This is why I don't drink. Got winded real quick on the metcon. Should have done something shorter and heavier. Good first run, but couldn't recover.

Christopher G. Woods 05-05-2011 10:36 AM

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

5 minute Air-dyne

3 x 10 each:

reverse lunge, each leg
hip extensions
ghd sit-ups
kipping pull-ups
push-ups

10-9-8-7-6-5-4-3-2-1

box jumps, 24"
toes to bar
ring dips

accidentally zeroed out my stopwatch before I recorded this, but I it was between 7 and 8 minutes

5 minute Air-dyne

4 x 500m row, 90 sec rest

1:47.1
1:49.9
1:49.3
1:52.5

5 minute Air-dyne

Did almost all sets unbroken on the metcon, with the exception of a couple of the middle sets of ring dips. Not great times on the rower, but I haven't been rowing enough lately.

Christopher G. Woods 05-05-2011 01:33 PM

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

3 x 10 each:

OHS, 45#
reverse hyper, 50#
lying leg twists
chin-ups
HSPU's

Overhead Squat, 10 minutes to heavy 1 rep

5x135
3x155
1x185
1x205
1x225
1x245(PR)

5 minute Air-dyne

"Michael"

3 rounds
800m run
50 hip extensions
50 sit-ups

21:09 (PR)

5 minute Air-dyne

Christopher G. Woods 05-06-2011 04:00 PM

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

3 x each:

20 forearm to instep lunges
10 hip and back extensions
20 frogleg sit-ups
10 ring rows
15 push-ups

5 rounds
500m row
21 push press, 95#
15 pull-ups

19:46

5 minute Air-dyne

Christopher G. Woods 05-08-2011 12:54 PM

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

3 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
kipping pull-ups
ring dips

15-12-9

OHS, 135#
toes to bar

3:58

5 minute Air-dyne

4 x 400m run, 30 sec rest

1:23
1:33
1:40
?

5 minute Air-dyne

I accidentally hit the "RECALL" button on my watch at the end of my 4th lap; it took me a while to get back out of it in my exhausted state. My guess is the final lap was somewhere in 1:40-1:45 range.

Christopher G. Woods 05-09-2011 04:06 PM

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

3 x each:

20 forearm to instep
10 hip and back extensions
20 frogleg sit-ups
10 ring rows
10 push-ups

10 push jerks, 155#
1 weighted pull-ups, 45#
9 push jerks
2 weighted pull-ups
8 push jerks
3 weighted pull-ups
7 push jerks
4 weighted pull-ups
6 push jerks
5 weighted pull-ups
5 push jerks
6 weighted pull-ups
4 push jerks
7 weighted pull-ups
3 push jerks
8 weighted pull-ups
2 push jerks
9 weighted pull-ups
1 push jerks
10 weighted pull-ups

13:01

5 minute Air-dyne

4 x 500m row, 60 sec rest

1:45.8
1:52.5
1:57.6
1:58.2

Should have been able to get sub 10 on the metcon, but it got hard to hold onto the dumbell in the late rounds. I need to get better at holding dumbells with me feet, I guess. Sucked *** on the rower. Didn't get to do my usual Air-dyne cool down, because I had to start an intro.

Christopher G. Woods 05-10-2011 06:20 PM

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

3 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
kipping pull-ups
push-ups

Tabata Mash-up

muscle-ups
squats

MU 5-5-5-4-4-3-3-4=33/3
SQ 21-21-20-20-19-19-19-21=160/19

Total=193/22

5 minute Air-dyne

4 x 400m, 90 sec rest

1:27
1:34
1:29
1:33

5 minute Air-dyne

Disappointing run times. I was a little rushed, or I might have rested a few minutes more before I started, but I was hoping for all of my times to be sub 1:30 today. I think I might be wearing out my feet a little bit.

Christopher G. Woods 05-12-2011 01:47 PM

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

3 x 10 each:

OHS, 45#
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Press, 10 minutes to heavy 1 rep

5x95
3x135
1x155
1x175
1x185
195f
190f

5 minute Air-dyne

15 minute AMRAP

50 double unders
30 walking lunges
20 sit-ups, unanchored

8 rounds

5 minute Air-dyne

Christopher G. Woods 05-15-2011 01:13 PM

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

3 x each:

20 lateral lunges
10 hip extensions
20 abmat sit-ups
10 ring rows
10 push-ups
20 dislocates

"Lynne"

5 rounds

max rep bench press, bodyweight (180#)
max pull-ups
rest as needed

BP 18-16-15-14-13=76
PU 30-23-26-27-25=131

Total=207

37 reps shy of my PR, but this workout was a lot easier at 170.


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