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

Christopher G. Woods 10-01-2009 03:15 PM

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

45# OHS
hip/back ext.
GHD situp
pullups
ring dips

Press

5x115
3x135
1x155-175-185-195-200f-200f

max rep pullups (chest to bar), rest as needed

34-31-32

Disappointed that I didn't hit a PR on the Press. After hitting 185 for 5, I expected to be able to pop 200 this time. Though I'd get more on the pullups, but I'm happy with the consistency between sets. I should test my chin over bar max sometime soon, see how it compares with my old PR of 60.

Christopher G. Woods 10-02-2009 03:41 PM

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

20 forearm to instep lunges
10 glute-ham raises
15 ft rope climb
10 toes to bar
10 pushups

3 rounds
30 squat snatch, 75#
30 wallball

21:22

Absolutely horrendous time for this WOD. Things just started off bad today. I got stuck in a traffic jam on the way in, so I ended up starting my wokout almost 45 min late. I got 10 reps into my first set and realized that I'd forgotten to put clips on the bar, and my back started to tighten up on me after the first round. Today was my last hard metcon before the Hopper, so I'm hoping this is just the result of being a little under-recovered. I've got three heavy lifting days between now and the Hopper, but all of my metcons will be light and quick.

Christopher G. Woods 10-04-2009 01:02 PM

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

45# OHS
hip/back ext.
GHD situp
pullups
ring dips

Front Squat

135x5
185x3
225x2

1 reps

265-305-335-355-375f-375f

****ed off, I should have been able to get 375 up. Maybe I should have done a 365 first, maybe dropped one of the warmup sets. Dunno, very frustrating. Probably a little less focused than I should have been, too. Trying to keep track of the game while I lift.

Christopher G. Woods 10-05-2009 03:58 PM

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

25 double unders
20 forearm to instep lunges
15 frogleg situps
10 kettbell swings, 1.5 pood
10 dislocates

tabata HSPU's
1 min rest
tabata pushups
1 min rest
tabata push press, 45#

HSPU's 10-10-10-8-4-4-3-4
pushups 15-15-15-15-15-15-15-15 (PR)
push press 23-23-22-20-16-16-22-23

tabata=34 (PR)
total=338 (PR)

I don't know how the hell I managed to pop a tabata pushup PR in the middle of THIS workout. I came up with this WOD last fall and haven't done it since. It's fun stuff.

Christopher G. Woods 10-06-2009 04:36 PM

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

20 reverse lunge w/ twist
10 glute-ham raise
10 snatch grip chins
10 toes to bar
10 pushups

5 x 800m sprint, 90 sec rest

3:51-3:53-4:02-3:56-3:36

Obviously, I ran a little too cautiously. I haven't done 800's in a while, so I wasn't sure what kind of pace i could maintain. I was at 1:53 when I hit the turn around on the last one and just decided to haul *** back in. Next time I'll worry less about the consistency of pace and push it more.

Christopher G. Woods 10-08-2009 02:31 PM

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

45# OHS
hip/back ext.
GHD situps
pullups
ring dips

Squat Cleans

105-135-165-195-225-245-255-265f

Another frustrating PR free day. 265 went up, I just couldn't get under it. Oh well, I'll have plenty of time to focus on strength after the Hopper.

Christopher G. Woods 10-09-2009 06:06 PM

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

20 reverse lunge
10 glute-ham raise
10 chin ups
10 toes to bar
10 pushups

with a running clock, perform 1 thruster the first minute, 2 pullups the second minute, 3 thrusters the third minute, and so on until you cannot complete the reps in the minute allowed.

16 rounds + 13 thrusters

Weak!

Christopher G. Woods 10-11-2009 01:09 PM

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

45# OHS
hip/back ext.
GHD situp
pullup
ring dips

Weighted Pullups

25x5
45x3
65x1
85x1
105x1

8 x Push Jerk+Split Jerk @ 215#, 1 min intervals

Six days until the Hopper. No craziness today.

Christopher G. Woods 10-12-2009 04:39 PM

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

5x5x165

6 rounds

400m run
25 burpees

24:54

Christopher G. Woods 10-13-2009 03:34 PM

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

20 reverse lunges
10 glute-ham raise
10 chin ups
10 toes to bar
10 pushups

5k row

21:09.8

Not my best, not my worst. Last workout before the Hopper.


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