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

Sean Dunston 06-27-2012 03:13 PM

Re: I've got a Monster in my Pocket!!!
 
How's that Hammy coming along, Chris?

Christopher G. Woods 06-27-2012 05:25 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;1073087]How's that Hammy coming along, Chris?[/QUOTE]

It's getting better; it's still a little tight, but there's no real pain and it loosens up pretty easily. This will be my first week back to a full workout schedule, so we'll see how it goes. If it flares up again, I think I'm going to have to break down and go see my PT buddy.

Christopher G. Woods 06-29-2012 11:36 AM

Re: I've got a Monster in my Pocket!!!
 
Push Jerk from Box

5x65
5x95

3 reps

135-175-195-215-235-245-255f

Bentover Row x 10

135-155-175-185-195

Tabata HSPU's

10-10-5-5-5-3-3-4=45/3

Reverse Dumbell Flies

3x12 @ 25# each hand

3 x max L-sit (parrallettes), 1 minute rest

34.62
29.92
20.08

Set the boxes too high on the Push Jerks; couldn't get a deep enough dip when the weight got heavy. Generally pleased on the HSPU's; I should have looked up a previous effort, so I could have strategized better. L-sits were awful; I haven't worked those in a while.

Christopher G. Woods 06-30-2012 10:47 AM

Re: I've got a Monster in my Pocket!!!
 
Whoo! Storm last night knocked out the power at the gym. 95 degrees outside today and probably about 90 in the box, just like the good old days at Penrod.

5 rounds
10 burpees
10 c2b pull-ups
1 minute rest

42.88
42.12
42.50
43.98
43.88

20 minute AMRAP
200m run
15 butterfly sit-ups
250m row

7 rounds

Christopher G. Woods 07-02-2012 04:06 PM

Re: I've got a Monster in my Pocket!!!
 
High Bar Back Squat, 12 minutes to heavy 3 rep

10x45
8x135
5x225

3 reps

315-365-385-405

Deficit RDL x 12 reps

95-115-135-155-175

3 rounds
30 double unders
20 kb swings, 24kg
10 t2b

5:45

KBTGU @ 24kg

3x5 each arm

Christopher G. Woods 07-03-2012 06:15 PM

Re: I've got a Monster in my Pocket!!!
 
Muscle-ups

10 x 3 OTM

There was a bad accident that kept me from getting to the gym in time to do more than this. In retrospect, I should have come up with a metcon that combined MU's with the stuff I had intended to do in my conditioning work. I thought I might have time to work in the conditioning in between appointments and classes, but no luck.

Christopher G. Woods 07-05-2012 09:13 PM

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

10x45
5x65

3 reps

95-105-115-125-135-145

Christopher G. Woods 07-09-2012 10:13 AM

Re: I've got a Monster in my Pocket!!!
 
Power Cleans, 10 minutes to Heavy 1 Rep

10x45
5x95
3x135

1 reps

185-205-225-235-245-255-265

Front Squat, 10 minutes to Heavy 1 Rep

10x45
5x135
5x225

3 reps

275-295-315

Deficit RDL

12x95
12x115
3x12x155

Lying Leg Raise to Hip Thrust

3x15

Med Ball Twist

3x10 each side

Commence operation "incremental volume increase". I'm going to start with a 5 day/week strength program, get acclimated to that, then add conditioning, and finally some morning endurance work. I just hope I have the patience.

Christopher G. Woods 07-10-2012 01:25 PM

Re: I've got a Monster in my Pocket!!!
 
Press, 10 minutes to Heavy 5 Rep

10x45
8x95

5 reps

115-135-145-155-165-175

Bentover Row

12x45
12x95
12x135
3x12x185

Toes to Bar

3x15

Plank Progression

30 sec plank
15 sec right arm
30 sec plank
15 sec left arm
30 sec plank
15 sec left leg
30 sec plank
15 sec right leg
30 sec plank
15 sec right arm, left leg
30 sec plank
15 sec left arm, right leg
30 sec plank
15 sec rest
30 sec T left
15 sec rest
30 sec T right
15 sec rest
30 sec T left, top leg only
15 sec rest
30 sec T right, top leg only

Christopher G. Woods 07-12-2012 10:13 AM

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

Power Snatch

10x45
8x65
10x3x115, OTM

OHS

10x45
8x95
5x135
5x5x165

Barbell Rollouts

3x15

Land Mines

3x10 each side


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