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

Christopher G. Woods 04-06-2010 03:35 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 chin-ups
10 HSPU's

Press

10x45
8x65
5x95
5x8x135

3 rounds
20 kettlebell swings, 1.5 pood
15 wall-ball
10 pull-ups

8:13

30 min rest

2 x 1500m row, 1 min rest

5:48.4
5:51.9

Felt run down during the metcon; maybe it just sucked more than I feel like it should have.

Christopher G. Woods 04-11-2010 12:26 PM

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

2 x each:

20 forearm to instep lunges
10 hip and back extensions
10 toes to bar
15 ft. rope climb
15 push-ups

Overhead Squat

10x45
8x95
5x135
5x5x180

150 burpees

10:48

10 x 30 yard suicides (20-10-20), on the minute

Overhead squats were cake. 15 seconds over PR on the burpees. My strategy backfired on me; I tried to do 15 on the minute, but I could only keep it up for the first 90. I wasted 2:30 to 3 minutes just resting during that time. I probably would have been able to hit sub 10 if I'd just hit sets of 10 and rested as needed.

Christopher G. Woods 04-12-2010 02:32 PM

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

2 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
pull-ups
HSPU's

45 double unders
45 squat cleans, 135#
45 ring dips
45 double unders

8:31

A good time; beat the next closest person in the gym by almost 5 minutes. Could have been better though.

Christopher G. Woods 04-13-2010 04:39 PM

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

2 x each:

20 inside lunges
10 twinkies
20 abmat sit-ups
10 chin-ups
15 push-ups

"Daniel"

50 pull-ups
400m run
21 thrusters, 95#
800m run
21 thrusters, 95#
400m run
50 pull-ups

17:44 (PR)

By 1:35!

Sean Dunston 04-14-2010 07:01 AM

Re: I've got a Monster in my Pocket!!!
 
Great work on Daniel, Chris!

Jay Rhodes 04-14-2010 07:13 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;768560]Great work on Daniel, Chris![/QUOTE]

Agreed. That's moving awfully fast! I'm trying to figure it out in my head how you did it! :rofl:

Christopher G. Woods 04-15-2010 02:50 PM

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

50 double unders
10 sumo squats w/ rotation
10 hip and back extensions
10 GHD sit-ups
10 kipping pull-ups
10 HSPU's

Push Jerk

10x45
8x135
5x185
5x3x230

15-12-9
kettlebell snatch left, 24kg
kettlebell snatch right, 24kg
L-sit pull-ups

7:18

Christopher G. Woods 04-15-2010 02:58 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;768560]Great work on Daniel, Chris![/QUOTE]

[QUOTE=Jay Rhodes;768570]Agreed. That's moving awfully fast! I'm trying to figure it out in my head how you did it! :rofl:[/QUOTE]

Thanks guys! I'm convinced that this WOD is doable in under 15. If I can get each set of pull-ups down to 2 minutes, average 2:00/400m on the runs, and hit the thrusters in 1 min per set, that's 14 minutes plus transition time, right? ;)

Jay Rhodes 04-15-2010 03:03 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;769567]Thanks guys! I'm convinced that this WOD is doable in under 15. If I can get each set of pull-ups down to 2 minutes, average 2:00/400m on the runs, and hit the thrusters in 1 min per set, that's 14 minutes plus transition time, right? ;)[/QUOTE]

Sounds easy when you break it down like that!
I may have to have a go at that one day when I'm feeling super human.
The thrusters would be where I'd slow down a bit. Pullups are pretty solid and running aint no thing.

Christopher G. Woods 04-15-2010 03:28 PM

Re: I've got a Monster in my Pocket!!!
 
6:00pm

Tabata Mile

20 sec on, 10 sec off for 1 mile

17 rounds + 13 seconds


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