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

Christopher G. Woods 08-24-2009 02:58 PM

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

25 double unders
20 reverse lunge w/ twist
15 kettlebell swings, 1 pood
15 frogleg situps
10 muscle up transitions
10 dislocates

"Cindy"
20 min AMRAP
5 pullups
10 pushups
15 squats

22 rounds + 5 pullups

Less than a round short of my chest to bar PR. Got a tasty rip in round 15, which forced me to use a less advantageous grip the rest of the way. Also, my air squats have been feeling sluggish lately, and today was no exception. All in all, not much to complain about, but hitting the PR would have been sweet.

Christopher G. Woods 08-25-2009 01:55 PM

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

3 x 10 each:

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

Hang Power Snatch

95x5
115x5
155x5x5

1 hour rest

4 x 500m row

1:40.8
1:44.0
1:47.5
1:46.2

First day of the 5x5 program that I've felt like I picked a good weight; it was a fight from the first set. The first row was close to a PR, but the rest could have been better. I'm trying to pay closer attention to my form and improve economy of movement, but I think I'm still over-reaching in the catch.

Christopher G. Woods 08-27-2009 05:44 PM

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

25 double unders
20 reverse lunge w/ twist
15 kb swings, 1 pood
15 frogleg situps
10 muscleup transitions
10 dislocates

Front Squats

135x5
225x5
315x5x5 (only 3 on fourth set)

21-15-9
kettlebell swings, 1.5pood
box jump, 24"
push press, 95#

7:28

Not sure what happened on my fourth set of FS's. Either my breathing was off or I just didn't wait long enough after the previous set. I came up from the 3rd rep seeing stars, dropped the weight, and almost passed out. Weirdest feeling I've ever had, felt like the whole world had gone wobbly. The metcon was harder than I expected, but fun.

Christopher G. Woods 08-28-2009 04:15 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

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

"Nicole"

20min AMRAP
400m run
max rep pullups

30-25-20-21-20=116(PR)

It's interesting, I can hit 6 rounds if I try, but I seem to consistently hit more pullups if I only do 5 rounds instead.

Christopher G. Woods 08-30-2009 01:57 PM

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

3 x 10 each:

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

Push Jerks

135x5
175x5
215x5x5 (dropped bar once during 3rd set)

"Death by 10m Row"
Set rower for 1 min intervals with no rest in between, row 10m the first interval, 20m the second interval, and son on until you cannot complete the given distance during the 1 min interval.

27 rounds

These 5x5's are brutal, I love it. I didn't even attempt the 280m round on the rower workout. I made 270m by sheer strength of will; there was no way I was making the next one.

Christopher G. Woods 08-31-2009 03:19 PM

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

25 double unders
20 reverse lunge w/ twist
15 kettlebell swings, 1pood
15 frogleg situps
10 muscelup transitions
10 dislocates

"Angie"

100 pullups
100 pushups
100 situps
100 squats

16:43(PR?)

I feel like I've done this faster, but I can't find it recorded anywhere. I probably could have done it faster this time, but I opened up a rip that I'd started during "Nicole" somewhere around my 30th pullup.

Christopher G. Woods 09-01-2009 04:28 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

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

Deadlifts

225x5
325x5
425x5x5

1 hour later

8 x 100m sprints

I was more nervous about today's 5x5 than I have been about any other. I've been working with weights that are 85% of my 1 rep maxes, which usually puts me about 10 pounds under my 5 rep max. Today I ended up working with a weight that WAS my 5 rep max; a 5 rep max that I've been stuck at for some time, I might add. The amazing thing is that the first set was probably the hardest, I was seeing stars after both of the first two sets, but after that they seemed to get progressively easier. Now, I can't wait until 4 weeks from now when I get to attempt this at 90% of my 1 rep max. I did the sprints untimed, since I didn't have anyone to keep clock for me and I've decided that it's basically impossible to put forth maximal effort in anything under 200m (and even that's pushing it) and keep your own time. I just focused on going as hard as possible on each one and resting appropriately.

Christopher G. Woods 09-03-2009 04:30 PM

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

25 double unders
20 reverse lunge w/ twist
15 kettlebell swings, 1pood
15 frog leg situps
10 muscleup transitions
10 dislocates

Power Cleans

135x5
175x5
205x5x5

50-30-20
double unders
pushups
situps

6:44

Cleans were cake. I swear I've done this metcon before; I dug through my log for a while but couldn't find it.

Christopher G. Woods 09-04-2009 03:05 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

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

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

15:56

I think this WOD is definitely doable in sub 15; maybe on a better nights sleep an when my hammies aren't so spent.

Anthony Bainbridge 09-04-2009 04:38 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;654907]I didn't even attempt the 280m round on the rower workout. I made 270m by sheer strength of will; there was no way I was making the next one.[/QUOTE]

That's why it's "death by" - you still have to attempt it even though you know you won't make it! :stir:


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