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

Christopher G. Woods 10-27-2009 05:59 PM

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

2 x 10 each:

reverse lunge
hip ext
ghd situp
pullups
hspu's

Push Jerk

135x3
185x3
225x3
245x1
255x1
265x1 (PR)

20 min AMRAP
5 weighted pullups, 45#
10 med-ball plyo pushups
15 squating box jumps, 20"

9 rounds + 4 pullups

Christopher G. Woods 10-29-2009 06:42 PM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD situps
pullups
HSPU's

Thrusters

95x5
135x3
155x3
185x1
205x1
225x1
245xf
245x1

1000m row
12 muscleups
50 lunges
750m row
9 muscleups
50 lunges
500m row
6 muscleups
50 lunges

18:36

Christopher G. Woods 10-30-2009 08:53 PM

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

2 x 10 each:

reverse lunges
glute-ham raise
abmat situps (15)
chinups
pushups

Deadlift x 3

225-315-405-455-495(PR)

10 rounds
20 yard bear crawl
5 burpees

7:36

Tabata Wall-Ball

10-10-10-10-10-10-10-10

Not a bad day. I'd hoped to hit 505 for the deadlift, after getting it for two reps at the Hopper. I felt a little less ambitious after my warm-up sets, though. There's a big difference in hitting it in competition on three days rest versus hitting it in a workout after a long workday. 495 is still a 30 pound PR for 3 reps, so no complaints. Burpee/bear crawl WOD was fun. Very pleased with the wall-ball. I don't think I can turn reps over fast enough to hit higher than 11 or 12 in 20 seconds, so 10's straight across is pretty good.

Christopher G. Woods 11-01-2009 01:18 PM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-ups
pull-ups
ring dip

Snatch Balance

95x5
115x3
135x3
155x1
175x1
185x1
195x1
205f
205f

25-50-75
squats
push-ups
pull-ups
sit-ups

24:57

Man, this metcon ranks as high on the suck meter as I've done in a while. I actually felt like I might pass out when I went to start the last set of sit-ups. Snatch balance was disappointing. They were kind of rushed, but I should have been able to get up to at least 225. 205 wasn't even that heavy, I was just getting them out in front of me for some reason.

Jacob Israel Briskin 11-01-2009 01:55 PM

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

Christopher G. Woods 11-02-2009 10:27 PM

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

2 x each:

10 forearm to instep lunges
10 glute-ham raises
15 frog leg sit-ups
10 chin-ups
10 HSPU's

5 rounds
7 rep bear complex, 135#
50 double unders

18:49

This workout took me completely off guard. I've never done bear complexes before and didn't expect them to be so taxing. I worked out late, because I couldn't get to the gym in time to workout before the 5:30 class. Diet has been of the last few days.

Christopher G. Woods 11-03-2009 08:42 PM

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

2 x 10 each:

OHS, 45#
hip ext.
toes to bar
pull-ups
push-ups

Bench Press

135x5
155x5
185x3
205x3
225x3
245x1
265x1
285x1
295x1

4 rounds
50m walking lunge
50 frogleg sit-ups

13:11

Might have done too many sets at the lighter weights on the bench press. I was hoping to get to 305, but felt a little tweek in my lower back at 295. Lunge/sit-ups took longer than expected. Should have been a third component today, but I ran short on time.

Christopher G. Woods 11-05-2009 07:03 PM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-up
pull-up
ring dips

Power Snatch x 1, every minute on the minute

95-105-115-125-135-145-155-165-175f

10 minute AMRAP
3 Power Cleans, 155#
6 HSPU's
9 Toes to bar

9 rounds + 1 power clean

"Death by 10 meter Sprint"

set two cones 10 meters apart, run 1 length the first minute, two the second minute and so on...

14 rounds + 14 reps

Power snatch WOD should have actually been squat snatch. I realized that I'd messed up around 145#, at which point I decided to keep going with the power snatch.

Christopher G. Woods 11-06-2009 08:41 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
15 frogleg sit-ups
10 chin-ups
10 push-ups

Push Press

95x5
135x5
185x1
205x1
225x1
245x1
255f

5 rounds
3 snatches, 95#
15 OHS, 95#
400m run

15:31

Christopher G. Woods 11-08-2009 12:35 PM

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

2 x each:

20 reverse lunges w/ twist
10 hip ext.
10 toes to bar
10 HSPU's
10 dislocates

10 rounds
3 weighted pull-ups, 45#
5 dead hang pull-ups
7 kipping pull-ups
*coming off the bar results in the termination of a round, score is for time plus rounds completed

25:25 + 7 rounds complete

I failed on the 3rd, 4th and 7th rounds. I shaved 8 minutes off of my time, but I completed one less round.


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