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

Christopher G. Woods 12-03-2010 04:57 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row
15 sumo squats w/ rotation
dislocates
10 OHS, 45#
10 heaving snatch balance

Snatch Balance

10x45
8x95
8x115
12x1x146, on the minute

3 rounds

12 HSPU's
3 power snatch, 135
81 double unders
29 sit-ups

11:52

Snatch balance was cake, but I was feeling really run down during the metcon.

Christopher G. Woods 12-05-2010 12:53 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
20 forearm to instep lunges
dislocates

Front Squats

10x45
8x135
5x225
5x5x290.5

Tabata Push-ups

16-16-16-16-16-13-10-8=111/8

8 x 250m row, 30 sec rest

50.6
54.2
50.9
51.6
54.9
1:00.3
57.6
54.1

Total=7:14 Avg 500m=1:48.5

Front squats were cake. Push-up weren't too bad; 111 is only 9 reps off my PR (15 across), so my pressing strength is getting back to where it was. I was hoping for a sub 7 total on the row, but I was feeling pretty taxed.

Daniel Pope 12-05-2010 07:34 PM

Re: I've got a Monster in my Pocket!!!
 
Nice endurance on the pushups, they always get me.

Christopher G. Woods 12-06-2010 04:50 PM

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

3 minute jump rope
15 sumo squats w/ rotation
dislocates

Weighted Chin-ups

8xBW
5x25
5x5x45

20 minute AMRAP

5 double pull-ups
15 kettlebell swings, 24kg
25 double unders

8 rounds + 15 kettlebell swings

Feeling pretty beat down today; went to the game last night, so I only got about 5 hours sleep. Should have been able to get 9 or 10 on the AMRAP. Double pull-ups were a grip killer, which became an issue on the swings after 4 or 5 rounds. I was fighting a rip in the last two rounds, which slowed me down; got to get back on my callous maintenance.

Christopher G. Woods 12-07-2010 05:36 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
30 forearm to instep lunges

Press

10x45
8x95
8x115
5x5x158.5

Tabata Ring Dips

8-8-8-8-8-8-8-8=64/8(PR)

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

unbroken double unders

8:41(PR)

I didn't check my previous scores before doing the ring dips, so I PR'd my Tabata score but was 1 shy of my Total. PR'd "Flight Simulator" by 2:44.

Christopher G. Woods 12-09-2010 03:47 PM

Re: I've got a Monster in my Pocket!!!
 
3 minutes jump rope
20 forearm to instep lunges
20 reverse lunges w/ twist
two position calf, 10 each leg
dislocates

Burgener Warm-up, Power Clean

Power Cleans

8x95
5x135
5x5x213

6 x 30:30 Wall-ball

15-15-15-15-15-15=90/15

Tabata Row (kcal)

7-7-6-6-7-6-6-6=51/6

Christopher G. Woods 12-10-2010 05:29 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row
20 forearm to instep lunges
dislocates
10x45# push press

Split Jerk

10x45
8x95
5x135
12x1x213.5, on the minute

5 rounds

50ft overhead walking lunge, 45#
15 burpees
12 HSPU's

16:18

Christopher G. Woods 12-12-2010 05:56 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row
15 sumo squats w/rotation
dislocates

Back Squat

10x45
8x135
5x225
5x315
5x5x380

75 double unders
30 hip extensions
20 GHD sit-ups
50 double unders
20 hip extensions
15 GHD sit-ups
25 double unders
10 hip extensions
10 GHD sit-ups

7:01

Working out late in the evening blows!

Christopher G. Woods 12-13-2010 03:41 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
20 forearm to instep lunges
dislocates

Burgener Warm-up, 45#

Snatch

5x65
5x95
12x1x143.5, on the minute

5 rounds

25 walking lunges
15 box jumps, 24"
10 chest to bar pull-ups

9:22

Christopher G. Woods 12-14-2010 04:33 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
20 forearm to instep lunges
20 reverse lunges w/ twist
dislocates

Bench Press

10x45
8x135
5x185
5x5x236

"JT"

21-15-9

HSPU's
ring dips
push-ups

9:08

Well over my PR, but I don't think I've done "JT" immediately following a Bench session before.


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