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

Christopher G. Woods 03-26-2010 03:30 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;757812]Jodi and I have been doing this exact workout for years when we need something quick but not too taxing. Really enjoy it!

PS - congrats on sectionals![/QUOTE]

Thanks Anthony! Yeah, that workout sucks real good. What's your best time on it?

[QUOTE=Jay Rhodes;757864]On my own. Have not yet been to an affiliate.[/QUOTE]

I don't know who's in that area, but you should definitely look into it. Changed my life.

[QUOTE=Steven Low;758936]Nice work at sectionals... hopefully you won't get owned by rowing at regionals like last year. :p[/QUOTE]

Ouch, that's rough man, but it's actually the focal point of my training right now. Running and rowing are it right now; those are the big chinks in my armor, so that's what I'm hammering the next 7 weeks.

Christopher G. Woods 03-26-2010 03:31 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

50 double unders
20 lateral lunges
20 inside lunges
20 abmat sit-ups
10 muscle-up transitions

5 rounds
400m run
15 pull-ups
10 push press, 145#

18:57

Steven Low 03-26-2010 05:37 PM

Re: I've got a Monster in my Pocket!!!
 
That's good. Work those weaknesses out the wazoo.

Christopher G. Woods 03-28-2010 09:10 AM

Re: I've got a Monster in my Pocket!!!
 
11:30am

Run

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Covered about 1400 meters. This workout would be a lot easier with a coach; too much clock watching.

Christopher G. Woods 03-28-2010 11:58 AM

Re: I've got a Monster in my Pocket!!!
 
1:30pm

500m row

2 x 10 each:

OHS, 45#
glute-ham raises
GHD sit-ups
pull-ups
ring dips

Back Squats

10x135
8x185
5x225
5x8x305

10 min AMRAP
25 double unders
15 wall-ball
10 ring dips

5 rounds + 14 double unders

Anthony Bainbridge 03-28-2010 12:21 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;759400]Thanks Anthony! Yeah, that workout sucks real good. What's your best time on it?[/QUOTE]

I couldn't find the 5-4-3-2-1 version, but I've done 4-3-2-1 in 58 seconds. I'm guessing an extra 10 reps would bump it up to 95. I'll test it out after nationals.

Good luck with the running/rowing. I find rowing comes up to competitive levels pretty fast, but running is always ****ty at our height/weight!

Christopher G. Woods 03-29-2010 03:48 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;760011]I couldn't find the 5-4-3-2-1 version, but I've done 4-3-2-1 in 58 seconds. I'm guessing an extra 10 reps would bump it up to 95. I'll test it out after nationals.

Good luck with the running/rowing. I find rowing comes up to competitive levels pretty fast, but running is always ****ty at our height/weight![/QUOTE]

That's ridiculous, and that's at 405? I think Orlando's best time is something like 2:30. You should post a video of that next time you do it.

Christopher G. Woods 03-29-2010 04:29 PM

Re: I've got a Monster in my Pocket!!!
 
2 minutes dynamic jump rope

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abamat sit-ups
10 chin-ups
10 HSPU's

5 rounds
500m row
135# snatch, 5 reps
15 GHD sit-ups
25 push-ups

22:40

1 hour later

6 x 30 yard Prowler push (90# load), every minute on the minute

Metcon never really got as hard as I expected. I probably could have pushed a little harder on the rows; I kept them right around 2:00. Thought the snatches would get hard coming off the row, but they weren't a problem. Hit all GHD's and push-ups unbroken. Prowler push was supposed to be done pre-metcon, but I was short on time.

Anthony Bainbridge 03-30-2010 10:11 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;760655]That's ridiculous, and that's at 405? I think Orlando's best time is something like 2:30. You should post a video of that next time you do it.[/QUOTE]

Yep, I've done 4-3-2-1 a few times with 315 and 405 - no significant difference in time - always hover around a minute. Back in October I took a very casual pace and it was 1:40. I thought I had done 5-4-3-2-1 as well, but I can't find it.

I might give it a shot after my squat/bench workout today - don't tell Jodi or she will kick my ***.

Sean Dunston 03-30-2010 11:34 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;753480]Saturday: PA/MD/DE Sectional Qualifier

11:30am

20 min AMRAP
1000m row (once, to begin WOD)
20 double unders
15 wall-ball
10 ring push-ups
5 pull-ups
*35# weight vest is worn for entire WOD

228 reps (18th)

2:45pm

3 min AMRAP
155# clean and jerk

31 reps (3rd)

6:00pm

10 min AMRAP
500m run (once, to start WOD)
one-arm overhead squat, 24 kg kettlebell
*run 200m if kettlebell if kettlebell is dropped

206 reps (7th)

Final: 3rd Place Over-all

Felt a little off all day, but I can't be too dissapointed with the result. The first WOD was definitely the killer. Wall-ball always gives me trouble, but adding the weight vest just made it brutal. The clean and jerk wasn't too bad. I thought that I would be able to hit high 30's, but the need to display lock out slowed my pace a little. I should have been able to get the one more rep that I needed to tie for 1st; I made the mental mistake of glancing up at the clock with 3 seconds left and was just like,"Well, I WOULD have been able to get one more in." The overhead squat WOD was just a mental game of keeping the bell up the whole time. I probably should have been able to get the 6 more reps that I would have needed to lock up 2nd place, but at that point in the day I wasn't really thinking podium as much as just making sure I would be moving on to Regionals.[/QUOTE]

$HXT~ I missed this.
Sorry, Chris.
Congrats on 3rd place and qualifying!
have fun at Regionals - I won't be making it up there this year.


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