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

Christopher G. Woods 03-29-2011 06:01 PM

Re: I've got a Monster in my Pocket!!!
 
2 minute Air-Dyne

3 x each:

20 reverse lunges
10 kick and tilts, each leg
10 lying leg twists
10 chin-ups
10 HSPU's

Weighted Dips x 5

45-65-85-95-105

8 x 400m run, every 2 minutes

Christopher G. Woods 03-31-2011 03:02 PM

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

3 x each:

20 forearm to instep lunges
15 reverse hyper-extensions, 70#
15 abmat sit-ups
15 ring rows
10 HSPU's

Front Squat x 5

135-225-275-315-335(1)

"Open WOD 2"

15 minute AMRAP

9 deadlifts, 70kg
12 push-ups
15 box jumps, 24"

8 rounds + 4 box jumps

The 1 rep at 335 was solid, but I felt the twinkly stars coming on, so I opted to rack it. On a different day I might have made another attempt, but with the Open WOD coming after I decided to save it.

Christopher G. Woods 04-03-2011 12:56 PM

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

2 x 10 each:

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

5 rounds

5 squat clean and jerk, 185#
7 muscle-ups
3 minutes rest

1:06-1:15-1:40-1:53-2:06

10 minute AMRAP

250m row
12 burpees
5 pull-ups

4 rounds

Clean and jerks stayed pretty easy until the last round, but the muscle-ups got progressively harder with each round. Only getting 4 rounds on the AMRAP was disappointing, but more disturbing was the shooting pain that I was feeling in my hips and legs during the burpees. I really need to focus on my stretching and mobility.

Christopher G. Woods 04-03-2011 12:57 PM

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

2 x 10 each:

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

5 rounds

5 squat clean and jerk, 185#
7 muscle-ups
3 minutes rest

1:06-1:15-1:40-1:53-2:06

10 minute AMRAP

250m row
12 burpees
5 pull-ups

4 rounds

Clean and jerks stayed pretty easy until the last round, but the muscle-ups got progressively harder with each round. Only getting 4 rounds on the AMRAP was disappointing, but more disturbing was the shooting pain that I was feeling in my hips and legs during the burpees. I really need to focus on my stretching and mobility. My hips have gotten really tight since my knee injury, and I imagine it will be causing even more problems if I don't fix it.

Christopher G. Woods 04-04-2011 04:13 PM

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

50 double unders
20 forearm to instep lunges
10 reverse hypers, 50#
10 toes to bar
10 ring rows
10 push-ups

5 rounds

3 deadlifts, 420#
15 HSPU's
45 sit-ups

12:41

10 min AMRAP

250m run
25 squats

5 rounds + 250m

Triplet was smooth and steady; deadlifts never got hard and I only had to break up the HSPU's on the last set. I probablt could have pushed harder on the sit-ups, but I didn't want to get winded going back into the deadlifts. Hips were pretty stiff on the run; not surprising after the first WOD, plus the squats.

Christopher G. Woods 04-05-2011 05:57 PM

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

2 x 10 each:

reverse lunge, each leg
heisman reach, each leg
lying leg twist
chin-ups
ring dips

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

13:04

This workout was a last minute decision. If I'd thought it out ahead, I definitely wouldn't have done ring dips in my warm-up.

Christopher G. Woods 04-07-2011 03:12 PM

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

3 x each:

20 forearm to instep lunges
15 reverse hyperextensions, 50#
10 GHD sit-ups
10 kipping pull-ups, base of sternum to bar
10 push-ups

Bench Press

In 10 minutes, work up to a heavy 1 rep

135x5
185x3
225x1
245x1
265x1
285x1
305x1
315x1

"Annie"

50-40-30-20-10
double unders
sit-ups

6:11

Happy with the results of the Bench workout. 315 isn't the heaviest I've ever done, but it's my heaviest in several years. My sit-ups have gotten slow.

Christopher G. Woods 04-08-2011 04:22 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
dislocates

5 rounds
400m run
15 L-sit chin-ups

15:58

Man, my running sucks! 3 years ago, I probably could have done this in sub 12.

Christopher G. Woods 04-10-2011 01:03 PM

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

3 x 10 each:

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

Open WOD 3

5 minute AMRAP

squat clean, 165#
jerk, 165#

29 rounds

6 x 400m run, 30 sec rest

1:51.4
1:59.53
1:51.3
1:50.95
1:54.33
1:45.19

Ouch! My legs haven't cramped up so bad from a workout since the 3 minute back squat AMRAP at this past years Hopper. I'm pretty disappointed with my score. I've been disappointed with all of them so far, but this one in particular. It's been a rough year for me in terms of training- lots of injuries and set-backs. It took a couple rounds for my legs to loosen up on the run, but it's obvious from my last time that I could have pushed harder.

Christopher G. Woods 04-11-2011 03:49 PM

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

50 double unders
20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
10 ring rows
10 ring dips

15-12-9

kettlebell swings, 40kg
pistols, each leg (R+L=1)
HSPU's

7:43

4 x 400m run, 1 minute rest

1:40
1:40
1:39
1:43


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