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

Christopher G. Woods 09-06-2009 01:10 PM

Re: I've got a Monster in my Pocket!!!
 
Trust me, Anthony; I was dead after the 270m.

3 x 10 each:

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

Press

95x5
135x5
165x5x5

10 x 200m sprint, 1 min interval

Presses were challenging but felt good. I didn't go all out on the sprints, instead trying to maintain a steady pace throughout. Fell off a little in the second half, probably a little dehydrated.

Christopher G. Woods 09-07-2009 08:12 AM

Re: I've got a Monster in my Pocket!!!
 
A little taste of the unplanned for today. I had planned a partner WOD for the Labor Day class, but I ended up with an odd number of people. So, instead of doing the workout that I had planned for myself, I ended up doing the class WOD.

"Partner Gone Bad"

1min wallball volley(over 7' pullup bar)
1min alternating box jumps
1min team floor to overhead, 135#
1min alternating burpees
1min rest
4rounds

102-100-84-90=376

Christopher G. Woods 09-08-2009 12:38 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

Snatch

95x5
135x5
165x5x5

2 x 1000m row

3:49.6
3:46.4

Snatches were weak and wobbly, definitely not sharp. Rows felt good, form was very crisp. Yesterday was a lousy diet day. Maili's starting the 30 day Zone challenge today, and we non-zoned it up yesterday. Also, a little dehydrated; I haven't been getting my 5 liters the last few days.

Christopher G. Woods 09-10-2009 01:33 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

Back Squats

225x5
315x5
375x5x5 (1st set: 395x2,365x3)

10 min AMRAP
40 yard sprint
max rep pushups

208 reps

The squats were originally supposed to be 395, which would be 85% of my 1 rep max. I got 2 reps into my first set, started seeing stars, and decided to pull it back to 80%.

Christopher G. Woods 09-11-2009 03:53 PM

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

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

3 rounds
100ft walking lunge, 35# dumbells
30 box jumps, 24"
20 weighted pullups, 30#

19:48

Bad programming decision. I was more fried out from yesterday than I thought and didn't give myself enough time to do the full four rounds before I had to teach the 5:30 class. I've also been letting my carb intake slip a little low again. I need to get to the store and buy some more veggies and granola. I might try this again in a few weeks, so I can hit it better.

Christopher G. Woods 09-13-2009 12:35 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

Split Jerk

135x5
185x5
225x5x5

3 Rounds of:

Row 1min on 1 min off, 1min on 1min off, 1min on 1min off

Foul if you go 25 meters over or under your 1st round distance
Foul= 1 min of max rep burpees

257-251-259=767
261-259-270=790
268-268-266=802

1min burpees=24

Split Jerks were hard as hell, only on the last set was I able to go straight through without racking the bar for a second. The row WOD was interesting; I took it from CFE, with a couple slight mods. I definitely could have gone harder.

Christopher G. Woods 09-14-2009 03:16 PM

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

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

50-40-30-20-10
squats
situps

8:14

Christopher G. Woods 09-17-2009 04:59 PM

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

3 x 10 each:

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

Weighted Pullups

25x5
45x5
65x5x5

8x100m run, 30 sec intervals
2 min rest
8x100m run, 30 sec intervals

Couldn't get chest to bar all the way through on the pullups, need to work on that. Fell behind in the second sprint set.

Today

3 x each:

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

Squat Cleans

135x5
185x5
215x5x5

Tabata Pullups

13-13-13-13-12-7-6-7

Cleans felt crisp, for the most part. I had a little trouble getting the third set started; I flubbed the catch on my first attempt and it took me a few tries to get my head passed it. Pullups were a little disappointing; I hit 12's on my last "Tabata Something Else" and was hoping to hit 13's today. Of course, last time I hadn't just completed 5x5 Squat Cleans 10 min prior.

Christopher G. Woods 09-18-2009 07:01 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

3 rounds
500m row
21 push press, 95#
15 GHD situps

13:55

This ended up being a little harder than I expected, though I think I could have gone harder on the push presses.

Christopher G. Woods 09-20-2009 01:20 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

Overhead Squat x 1

115-135-155-175-185-195-205-215-225

I would like to have gotten a chance to go for 235, but I started later than I wanted to and ran out of time before I had to do an intro. 225 equals my PR, and was a little wobbly. I need to start working OHS more frequently. I've been slacking on that.


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