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

Christopher G. Woods 05-16-2011 04:02 PM

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

3 x 10 each:

forearm to instep lunges, each leg
hip/back extensions
GHD sit-ups
chin-ups
HSPU's

20 minute AMRAP

25 squats
20 sit-ups, anchored
15 push-ups

13 rounds + 17 sit-ups

5 minute Air-dyne

Constant movement; no broken sets. Should have pushed harder in the early going. 15+ is very doable.

Christopher G. Woods 05-17-2011 03:47 PM

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

3 x each:

10 OHS, 45#
10 hip extensions
10 toes to bar
10 ring rows
20 dislocates

5 rounds

250m row
15 box jumps, 24"
5 push jerks, 135#

11:51

I hate box jumps!

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

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

3 x each:

20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 kipping pull-ups
20 push-ups

Hang Power Clean, 10 minutes to heavy 1 rep

5x95
3x135
1x185
1x205
225fx3

3 rounds

50 double unders
21 hang power snatch, 75#

5:28

Christopher G. Woods 05-20-2011 04:15 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

15 HSPU's
1 L-sit chin-ups
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

11:22

Christopher G. Woods 05-22-2011 01:05 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

2 x 225# Thrusters, on the minute to failure

failed on second rep of round 10

Christopher G. Woods 05-23-2011 04:09 PM

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

3 x 10 each:

OHS, 45#
hip extensions
toes to bar
ring rows
HSPU's

tabata pull-ups
1 minute rest
tabata kettlebell swings, 24kg
1 minute rest
double unders
1 minute rest
OHS, 95#

PU 13-13-11-10-7-7-6-5=72/5
KB 12-10-7-5-7-7-7-3=58/3
DU 15-24-13-15-15-13-16-29=140/13
OS 10-8-6-5-4-1-5-8=47/1

Total=317/22

Used the movements for Regional Workout 4. This one's a grip killer. I haven't done a lot of pull-ups on the fat bar lately, which didn't help, but I was having a lot of trouble holding onto the bell. Part of that was because I was trying to avoid what felt like a rip waiting to happen on my left hand, need to take care of that callous later. The 1 rep round of the OHS was due to a poor choice of bar; I grabbed one with all the gnarling worn off. I didn't really have time to chalk my hands between sets, and on that one my hands were just too sweaty to hold onto the bar.

Christopher G. Woods 05-24-2011 05:57 PM

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

3 x each:

20 forearm to instep lunges
10 hip/back extensions
20 abmat sit-ups
10 kipping pull-ups
10 push-ups

3 rounds

10 kcal row
15 burpees
15 toes to bar
15 dumbell ground to overhead, 45# each
50ft overhead walking lunge, 45#

18:41

5 minute Air-dyne

Ouch!

Christopher G. Woods 05-26-2011 02:54 PM

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

3 x each:

20 reverse lunges
20 kick tilts
20 abmat sit-ups
10 ring rows
10 push-ups

5 rounds

5 deadlifts, 275#
15 wall-ball

7:28

5 minute Air-dyne

****! I hate the ****in heat!

Christopher G. Woods 05-27-2011 06:14 PM

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

3 x 10 each:

OHS, 45#
hip extensions
toes to bar
ring rows
push-ups
dislocates

"Grace"

30 clean and jerks, 135#

2:25

5 minute Air-dyne

Haven't been able to get close to my PR in a while; very frustrating. Doesn't help that I had to workout at 8:30pm.

Christopher G. Woods 05-29-2011 12:42 PM

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

3 x 10 each:

forearm to instep lunge, each leg
glute-ham raise
toes to bar
ring rows
push-ups

"Fran"

21-15-9

thrusters, 95#
pull-ups

4:18

Almost twice my PR. My cardio endurance is ****ed.


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