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

Christopher G. Woods 03-08-2010 05:08 PM

Re: I've got a Monster in my Pocket!!!
 
5:00pm

2 x each:

50 double unders
20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 rope pull-ups
10 push-ups

Back Squat

10x135
8x225
5x275
5x5x390

6:30pm

15 HSPU's
1 L-sit pull-up
13 HSPU's
3 L-sit pull-ups
11 HSPU's
5 L-sit pull-ups
9 HSPU's
7 L-sit pull-ups
7 HSPU's
9 L-sit pull-ups
5 HSPU's
11 L-sit pull-ups
3 HSPU's
13 L-sit pull-ups
1 HSPU's
15 L-sit pull-ups

11:18 (PR)

I accidentally skipped the set of 13 HSPU's (did 11 instead), so I had to go back and do it later. Then I did 5 HSPU's twice, so I ended up losing a lot of time where I was just standing there trying to think of what rep sets I had and hadn't done. Otherwise, I think I could have hit sub 10:30, maybe even sub 10. It felt very quick in the early going, and I was hitting all of my sets straight through until about the halfway point.

Jay Rhodes 03-08-2010 05:21 PM

Re: I've got a Monster in my Pocket!!!
 
Did your "Flight Simulator" Double Unders workout today.

I remember seeing you posting that and thinking I was MILES from it. Well, I was. I was struggling to get 10 consecutive. PR as of yesterday was 36 consecutive.

Didn't time it, but figure it took about 30 min or so. Really happy with getting through it. I started to wonder when I failed on the 50 at 42 DU's!!
Thanks for posting that one, its really good for working on unbrokens.

Christopher G. Woods 03-09-2010 12:03 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;750632]Did your "Flight Simulator" Double Unders workout today.

I remember seeing you posting that and thinking I was MILES from it. Well, I was. I was struggling to get 10 consecutive. PR as of yesterday was 36 consecutive.

Didn't time it, but figure it took about 30 min or so. Really happy with getting through it. I started to wonder when I failed on the 50 at 42 DU's!!
Thanks for posting that one, its really good for working on unbrokens.[/QUOTE]

Glad you liked it Jay; you can thank OPT for that one.

Christopher G. Woods 03-09-2010 03:16 PM

Re: I've got a Monster in my Pocket!!!
 
500m row
400m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
10 parrallette push-ups
10 chin-ups

Power Snatch

10x55
8x95
5x115
5x5x160

Tabata Wall-Ball

10-10-10-10-10-10-10-10=80/10

5 rounds
500m row
400m run

24:09

Christopher G. Woods 03-15-2010 07:01 AM

Re: I've got a Monster in my Pocket!!!
 
Saturday: PA/MD/DE Sectional Qualifier

11:30am

20 min AMRAP
1000m row (once, to begin WOD)
20 double unders
15 wall-ball
10 ring push-ups
5 pull-ups
*35# weight vest is worn for entire WOD

228 reps (18th)

2:45pm

3 min AMRAP
155# clean and jerk

31 reps (3rd)

6:00pm

10 min AMRAP
500m run (once, to start WOD)
one-arm overhead squat, 24 kg kettlebell
*run 200m if kettlebell if kettlebell is dropped

206 reps (7th)

Final: 3rd Place Over-all

Felt a little off all day, but I can't be too dissapointed with the result. The first WOD was definitely the killer. Wall-ball always gives me trouble, but adding the weight vest just made it brutal. The clean and jerk wasn't too bad. I thought that I would be able to hit high 30's, but the need to display lock out slowed my pace a little. I should have been able to get the one more rep that I needed to tie for 1st; I made the mental mistake of glancing up at the clock with 3 seconds left and was just like,"Well, I WOULD have been able to get one more in." The overhead squat WOD was just a mental game of keeping the bell up the whole time. I probably should have been able to get the 6 more reps that I would have needed to lock up 2nd place, but at that point in the day I wasn't really thinking podium as much as just making sure I would be moving on to Regionals.

Christopher G. Woods 03-18-2010 04:53 PM

Re: I've got a Monster in my Pocket!!!
 
First day back after Sectionals

400m run

2 x 10 each:

OHS, 45#
hip and back extension
GHD sit-ups
pull-ups
HSPU's

5-4-3-2-1
405# deadlift
muscle-ups

4:24

A WOD from Rob Orlando. Could have gotten this faster if I were better at muscle-ups.

Bill Shiffler 03-18-2010 04:57 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;755591]....Could have gotten this faster if I were better at muscle-ups.[/QUOTE]

Ha, I always say I'd be way better at this stuff if I was faster, stronger and more powerful.

Awesome showing at sectionals man. Didn't get a chance to meet you then, but I'll be sure to introduce myself in Ohio.

Christopher G. Woods 03-19-2010 04:35 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Bill. I'll see you in Ohio!

500m row

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 chin-ups
10 ring dips

3 rounds
10 OHS, 95#
10 burpees

1:49

Saw this on the list of Day 1 workouts for the Ontario Sectionals and had to try it. I'm guessing top times will be a little over 2 minutes. That's not an ego trip; I just think displaying lockout on the OHS for the judges will slow people down.

Christopher G. Woods 03-21-2010 01:32 PM

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

50 double unders
20 reverse lunges w/ twist
10 toes to bar
10 dislocates
10 muscle-up transitions

Push Jerk

10x45
8x95
5x135
5x5x190

no rest

21-15-9
wall-ball
pull-ups

4:08

no rest

8 x 30:20 row (meters)

156-154-140-127-137-127-130-133

First day back to real programming since Sectionals. A little underfed (over 2 hours since food at beginning of workout; close to 4 hours by end. Past week's nutrition has been less than stellar) and definitely dehydrated going into this workout. Felt fatigued from the jump during the couplet and bonked hard and fast in the row.

Christopher G. Woods 03-22-2010 06:08 PM

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

2 x 10 each:

OHS, 45#
hip and back extension
GHD sit-ups
pull-ups
HSPU's

Weighted Ring Dips

10xBW
10x10
5x10x25

3 rounds
7 front squats, 185# (bar from floor)
15 burpees
400m run

10:47

This was supposed to be a 5 round WOD, but I ended up having to help out with the foundations class and ran short on time.


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