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

Christopher G. Woods 05-24-2010 01:36 PM

Re: I've got a Monster in my Pocket!!!
 
Did the MS Chesapeake Challenge Ride with Maili on Saturday. We only did the 30 mile ride, since even that is the longest ride I've ever been on. Next year, I might let her talk me inot the metric century (100k); might be a while before I'm ready for the full century though (100 miles). My muscles could probably handle it, but I don't think my *** could. Spent the rest of the weekend bumming around Chestertown (cute little historic shore town) and eating crap carbs.

2 x each:

25 double unders
20 inside lunges
10 glute-ham raises
10 chin-ups w/ leg raise (active)
10 ring dips

20 push jerks, 185#
40 burpees (lateral jump over bar)

5:37

No way this should have taken me so long. Need to find my evil place again.

Christopher G. Woods 05-25-2010 11:59 AM

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

2 x 10 each:

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

Deadlift

8x127.5
5x255
5x332.5
5x357.5
5x382.5
5x407.5
5x432.5

Christopher G. Woods 05-27-2010 11:16 AM

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

1 x each:

20 lateral lunges
20 inside lunges
10 lying leg twist
10 scorpions
10 ring rows
10 scapular push-ups

"Randy"

75 power snatches, 75#

6:53

Lousy time, and now I've got a rip on the inside of my thumb. I was supposed to do Cindy today, but I was short on time.

Christopher G. Woods 06-01-2010 02:15 PM

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

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 hanging leg raises
5 muscle-ups

Front Squats

8x95
5x185
5x237.5
5x255
5x272.5
5x292.5
5x310

Christopher G. Woods 06-03-2010 12:05 PM

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

1 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 kipping pull-ups
15 push-ups
10 dislocates

Burgener Warm-up, 45#

Snatch

5x95
5x125
5x135
5x145
5x155
5x165 (missed on 2nd rep, bar out in front)

Christopher G. Woods 06-06-2010 12:27 PM

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

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 v-ups
5 muscle-ups

Push Press

8x65
5x125
5x160
5x172.5
5x185
5x197.2
5x210

10 x 50 yard dash, on the minute

Christopher G. Woods 06-07-2010 03:36 PM

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

2 x 10 each:

OHS, 45#
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups

4 rounds
7 HSPU's
7 thrusters, 145#
7 knees to elbow
7 deadlifts, 305#
7 burpees
7 kettlebell swings, 2.5 pood
7 pull-ups

23:49

This was originally intended to be a full length heavy version of "The Seven", but the effects of the extra weight - combined with the fact that I haven't done any real metcon in a month - slowed it to a pace that would have made it way more than the 20-30 minute time domain I was going for today. I might have gone for 5 rounds, but I had a class to teach.

Richard Vanmeerbeek 06-07-2010 04:08 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;794017]500m row

2 x 10 each:

OHS, 45#
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups

4 rounds
7 HSPU's
7 thrusters, 145#
7 knees to elbow
7 deadlifts, 305#
7 burpees
7 kettlebell swings, 2.5 pood
7 pull-ups

23:49

This was originally intended to be a full length heavy version of "The Seven", but the effects of the extra weight - combined with the fact that I haven't done any real metcon in a month - slowed it to a pace that would have made it way more than the 20-30 minute time domain I was going for today. I might have gone for 5 rounds, but I had a class to teach.[/QUOTE]

Now that would have been a crazy one! The regular version is already a handful, you should give it a shot :)

Christopher G. Woods 06-08-2010 10:00 AM

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

The Rx version of "The Seven" doesn't really fit my new template. Every metcon I do is classified by domains of time and intensity. The Rx weights for the thrusters and deadlifts would currently fall into two separate intensity domains. Actually, if I hit a 20 pound PR the next time I do 1 rep thrusters, I can squeeze it into the next level down and just up the deadlift to 255.

Anyway, great job at your qualifiers. Good luck in LA!

Richard Vanmeerbeek 06-08-2010 10:13 AM

Re: I've got a Monster in my Pocket!!!
 
I get it now, interesting template. Wouldn't be surprised if you hit that PR with your strength!

Thanks a lot!


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