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

Christopher G. Woods 02-22-2010 03:37 PM

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

3 min dynamic single unders

2 x each:

20 forearm to instep lunges
10 hip extensions
15 frogleg sit-ups
10 chin-ups
10 HSPU's

Push Press

10x45
8x95
5x135
5x5x185

Tabata Deadlift, 255#

10-10-6-6-5-4-4-4=49/4

Knew I should have gone for 8's.

Jay Rhodes 02-22-2010 04:56 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;743661]5:00pm

3 min dynamic single unders

2 x each:

20 forearm to instep lunges
10 hip extensions
15 frogleg sit-ups
10 chin-ups
10 HSPU's

Push Press

10x45
8x95
5x135
5x5x185

Tabata Deadlift, 255#

10-10-6-6-5-4-4-4=49/4

Knew I should have gone for 8's.[/QUOTE]

Strong deads!!
The second half of those 20 seconds must just fly by.

How was it hanging on for 4 in the last 2 intervals?

Christopher G. Woods 02-22-2010 05:19 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;743683]Strong deads!!
The second half of those 20 seconds must just fly by.

How was it hanging on for 4 in the last 2 intervals?[/QUOTE]

Thanks Jay! Yeah, the last few sets were aweful. The first set of 10 was cake, but it took me longer than I had anticipated. I had originally thought that I could bang it out in under 15 seconds and have some extra rest time. It ended up taking about 17. After the second set I was thinking to myself, "Okay, this isn't going to last much longer." The set of 5 ended up being a set of 4 and a single. After that, it was all 1's and 2's. I think if I'd held back a little, gone for 7's or 8's, I probably could have gotten straight sets. I just hurt myself in the first two and couldn't recover. It also didn't help that I was short for time before teaching my next class, so I didn't actually get to rest after my 5x5 push presses.

Christopher G. Woods 02-22-2010 05:21 PM

Re: I've got a Monster in my Pocket!!!
 
6:30pm CFE

4 x 400m sprint, 1 min rest

1:32.08
1:32.79
1:35.54
1:44.40

Just couldn't get my wind for that last one.

Jay Rhodes 02-22-2010 05:39 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;743694]Thanks Jay! Yeah, the last few sets were aweful. The first set of 10 was cake, but it took me longer than I had anticipated. I had originally thought that I could bang it out in under 15 seconds and have some extra rest time. It ended up taking about 17. After the second set I was thinking to myself, "Okay, this isn't going to last much longer." The set of 5 ended up being a set of 4 and a single. After that, it was all 1's and 2's. I think if I'd held back a little, gone for 7's or 8's, I probably could have gotten straight sets. I just hurt myself in the first two and couldn't recover. It also didn't help that I was short for time before teaching my next class, so I didn't actually get to rest after my 5x5 push presses.[/QUOTE]

Oh for sure those 10's would hurt the rest.... so you went rather Tabata Something Else style rather than Tabata This style. Nothing wrong with that!! Even more painful I'd say.
Nice work hitting repeat 4's after deads as well! Doin WORK!!

Christopher G. Woods 02-23-2010 07:34 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;743710]Oh for sure those 10's would hurt the rest.... so you went rather Tabata Something Else style rather than Tabata This style. Nothing wrong with that!! Even more painful I'd say.
Nice work hitting repeat 4's after deads as well! Doin WORK!![/QUOTE]

Well, it wasn't an attempt at going all out so much as not having a point of reference from which to set pace, having never done tabata deadlifts before, and getting a little too ambitious.

Christopher G. Woods 02-23-2010 09:19 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;743710]Oh for sure those 10's would hurt the rest.... so you went rather Tabata Something Else style rather than Tabata This style. Nothing wrong with that!! Even more painful I'd say.
Nice work hitting repeat 4's after deads as well! Doin WORK!![/QUOTE]

I just wanted to add, I always go for straight sets when doing tabata based WOD's. Even on Tabata Something Else, even though it scores for total reps versus tabata score, I find that I get a better total when I hold pace. For example, I averaged 6.125 reps per round on the Tabata Deadlift WOD; if I had gone for 7's and hit them straight across (which I think would have been very doable), I would have gotten a score of 56/7 instead of 49/4.

Christopher G. Woods 02-23-2010 09:23 AM

Re: I've got a Monster in my Pocket!!!
 
10:30am CFE

20 min TT, spin bike (Lv 3)

303 kcal

Spent too much time in the saddle. I should have set myself some sort of interval, maybe alternated 1:30 in and :30 out.

Christopher G. Woods 02-23-2010 05:35 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 reverse lunges
10 glute-ham raises
10 toes to bar
10 rope pull-ups
10 push-ups

Back Squat

10x135
5x225
5x275
5x5x350

15-12-9 rep rounds
135# clean and jerk
weighted pull-ups, 45#

9:17

Christopher G. Woods 02-25-2010 01:01 PM

Re: I've got a Monster in my Pocket!!!
 
1:15pm

1000m row

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
ring dips

Power Snatch

10x55
8x95
5x115
5x5x155

5 rounds
30 sec max back squat, 235#
30 sec rest
30 sec max L-sit chins
30 sec rest

BS 12-10-10-8-10=50
LS 13-8-8-7-7=43

Going into the metcon, I thought that I would get more L-sits than squats; however, fatigue became more of an issue with the L-sits. With the squats, I just started slowing down. I never got to a point where I couldn't keep going for the whole 30 seconds; I just wasn't hitting my reps as quickly. I also noticed that my biggest problem with the chins was actually maintaining the L-sit, which was probably due to all the blood in my hips rushing to my hams, glutes and quads after the squats.


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