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

Christopher G. Woods 06-28-2010 03:46 PM

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

2 x 10 each:

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

Snatch Balance

8x55
5x105
2x155
1x175
1x185
1x195
1x205
215f
215f
215f

3 rounds
400m run
15 hang power snatch, 85#

7:48

Should have been able to get under 215. The bar went up; I just didn't get down. That's always been my hangup on the snatch; I can't catch low.

Christopher G. Woods 06-29-2010 03:33 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 kipping pull-ups
10 HSPU's

20 min AMRAP

6 weighted pull-ups, 45#
9 box jumps, 24"
12 push press, 115#
24 double unders

6 rounds

Christopher G. Woods 07-01-2010 01:28 PM

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

25 double unders
20 reverse lunges w/ twist
10 hip extensions
10 chin-ups w/ leg raise
15 push-ups

Thrusters

8x65
5x125
5x5x185

8 x row 30 sec sprint (meters), 45 sec rest

162-159-159-155-157-153-144-146

Christopher G. Woods 07-02-2010 04:57 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 v-ups
10 ring rows
10 HSPU's

5 rounds

1 minute max pull-ups
30 sec rest
1 minute max wall-ball
30 sec rest
1 minute max sit-ups (anchored)
30 sec rest
1 minute max kettlebell swings, 24kg
30 sec rest
1 minute max push-ups
30 sec rest
1 minute max 10# sledge swings, switch arms at 30 sec
30 sec rest

pull-ups 30-20-13-15-17=95
wall-ball 25-20-20-17-20=102
sit-ups 34-30-30-30-32=156
kb swings 30-23-25-24-25=127
push-ups 40-35-40-40-42=197
sledge 31-31-30-31-32=155

total = 832

This workout felt awful during, but I felt fine as soon as I was done. I think I could have done better on the pull-ups, but I was trying to avoid ripping. I need to get back on top of my callous maintenance.

Christopher G. Woods 07-03-2010 03:54 PM

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

25 double unders
10 OHS, 45#
10 hip extensions
10 GHD sit-ups
10 kipping pull-ups
10 ring dips

Front Squat

8x95
5x185
3x281
3x300
3x318.5
3x337.5
356f (1 rep)
356f

3 rounds

400m run
21 squats
15 hang power cleans, 95#

8:37

Really ****ed that I didn't get 356, but I was pretty beat going into it. Today is usually a rest day, but I won't be able to workout tomorrow because of the holiday. I haven't worked heavy front squats in a couple months either.

Christopher G. Woods 07-08-2010 12:16 PM

Re: I've got a Monster in my Pocket!!!
 
****ty holiday eating and a marathon, understaffed day at the restaurant on Monday made me decide to take a couple days off.

500m row

2 x 10 each:

OHS, 45#
glute-ham raises
GHD sit-ups
pull-ups
ring dips

Deadlift

8x135
5x265
3x395
1x472.5
1x497.5
1x525 (PR)
535f

"Michael"

3 rounds
800m run
50 hip extensions
50 sit-ups

22:47

3 x BW *****es!

Jay Rhodes 07-08-2010 02:38 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;808173]Deadlift

1x525 (PR)

3 x BW *****es![/QUOTE]

Hell YEAH! That's massive. Great work! :highfive:

Christopher G. Woods 07-09-2010 03:35 PM

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

50 unbroken double unders
20 forearm to instep lunges
10 hip/back extensions
10 v-ups
10 kipping pull-ups
10 HSPU's

Bench Press

8x75
5x155
3x5x225

Weighted Pull-ups

8x15
5x25
3x5x45

10 rounds

10 pull-ups
10 push-ups

9:23

Probably could have done more on the weighted pull-ups, but I haven't maxed out in so long that I don't have a good point of reference for them. 33 seconds over PR on the metcon, but last time I did it wasn't right after doing bench and weighted pull-ups. Still, if I'd looked up my PR before doing the WOD, I may have been more focused.

Christopher G. Woods 07-09-2010 03:44 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;808306]Hell YEAH! That's massive. Great work! :highfive:[/QUOTE]

Thanks Jay! I've been wanting to hit that one for a while. 525 was the number I was supposed to hit the day I hurt my back with the unevenly loaded bar. That was way back in January.

Christopher G. Woods 07-14-2010 03:44 PM

Re: I've got a Monster in my Pocket!!!
 
Spent the weekend in Ocean City. I was supposed to get back in the gym yesterday, but something I ate at the shore wasn't agreeing with me, so I waited until today.

400m run

2 x 10 each:

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

Front Squats

8x95
5x185
3x5x280

Power Cleans

8x65
5x135
3x5x205

50-40-30-20-10
double unders
squats

5:27

Power cleans were butter; felt like a metcon weight. I'm going to PR the **** out of my clean the next time it comes up. Metcon was done with no rest after the lifts, and felt surprisingly easy. For comparison, 5:27 is 9 seconds under my "Annie " PR.


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