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

Christopher G. Woods 02-25-2011 04:44 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 forearm to instep lunges
15 hip extensions
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's

20 minute AMRAP

250m run
12 kettlebell swings
3 muscle-ups

8 rounds + 50m

Christopher G. Woods 02-28-2011 04:31 PM

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

800m run
2 x each:
15 sumo squats w/ rotation
15 back extensions
25 frogleg sit-ups
20 ring rows
25 push-ups

Press

8x45
5x95
3x135
1x165
1x175
1x185
195f

Deadlift

8x225
5x315
5x3x420

Front Squat

10x135
8x205
3x5x265

Dumbell Flies

3 x 12 @ 45# each hand

Shrugs

3 x 12 @ 105# each hand

Med-ball GHD Sit-ups

3 x 12 w/ 12# ball

Today

5 minute jump rope
2 x each:
20 forearm to instep lunges
15 hip extensions
20 lying leg twists
20 ring rows
15 ring dips

"Josh"

21 OHS, 95#
42 pull-ups
15 OHS, 95#
30 pull-ups
9 OHS, 95#
18 pull-ups

7:25

Woof! That was rough. Overhead squats were easy, but they were basically just a short reprieve between sets of pull-ups. Forearms are singing!

Christopher G. Woods 03-13-2011 11:15 AM

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

10x45
8x65
5x95
5x115
5x135
5x155
5x165
175f
3x170

6 x 250m row, 90 seconds rest

46.6
47.1
47.9
48.0
49.5
50.2

Christopher G. Woods 03-14-2011 03:43 PM

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

8x95
5x135
3x165
1x185
1x205
1x225
245f
1x245
255f

7 rounds

10 wall-ball
10 pull-ups

7:35

:censored:

Christopher G. Woods 03-20-2011 04:59 PM

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

3 x 10 each:

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

OHS x 5

95-135-155-175-185-195

10 x 100m run

Christopher G. Woods 03-21-2011 04:11 PM

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

3 x each:

20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 ring rows
10 push-ups

"Jason"

100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

18:38

PR by 4:32!

Christopher G. Woods 03-22-2011 04:57 PM

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

3 x 10 each:

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

Push Press x 5

95-135-185-195-205

6 x 1 min double unders, 1 min rest

82-80-87-109-105-95=558

Probably could have hit 215 on the push press, but I was running short on time. Took a few rounds to hit my rhythm on the double unders.

Christopher G. Woods 03-24-2011 02:52 PM

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

3 x 10 each:

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

Power Cleans x 5

95-135-185-205-225-235-245(4)-245

5 rounds
max rep bench press, 185#
max rep pull-ups, chest to bar

21/25-15/20-13/18-11/20-9/13=59/96

Total=155 reps

Lost my concentration momentarily on the first attempt at 245. Not bad on the modified "Lynne".

Christopher G. Woods 03-25-2011 04:45 PM

Re: I've got a Monster in my Pocket!!!
 
4 minute jump rope

3 x 10 each:

forearm to instep lunges, each leg
hip extensions
toes to bar
ring rows
HSPU's

3 rounds

500m row
21 burpees
400m run

17:41

Christopher G. Woods 03-28-2011 03:53 PM

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

400m run

3 x 10 each:

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

Weighted Chin-ups x 5

25-45-65-75-85

Row 10 x 1 min, 1 min rest

289-288-285-290-277-274-276-279-280-284

Didn't try to go all out or keep a specific pace, just went nice and steady with big strokes.

Today

400m run

3 x each:

20 forearm to instep lunges
10 glute-ham raises
15 abmat sit-ups
10 pull-ups
15 push-ups

50-40-30-20-10

double unders
hip extensions
toes to bar

19:27

Ouch! This took a lot longer than expected. I got winded pretty quick. Have to make sure I'm getting enough carbs.


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