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

Christopher G. Woods 07-22-2010 02:51 PM

Re: I've got a Monster in my Pocket!!!
 
5:30pm

12 x 125m row, 30 sec rest

24.3
23.9
23.9
24.9
25.3
26.0
25.5
25.9
26.1
26.3
25.8
25.6

Christopher G. Woods 07-23-2010 04:46 PM

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

50 double unders
20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 chin-ups
15 push-ups

Bench Press

8x95
5x155
3x225
1x245
1x265
285f
1x275

30 muscle-ups

6:45

10 x 100m sprint (slight downhill grade), walk back to start and go

****ed off about the bench, 275 is 20# shy of my modern PR. Muscle-ups is a little over a minute above PR. Really didn't have much gas in the tank today. Sprints felt smooth though.

Christopher G. Woods 07-25-2010 12:24 PM

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

2 x each:

10 sumo squat w/ rotation
10 hip extensions
10 toes to bar
15 ft rope climb
7 parallette HSPU's

20 min AMRAP

50 double unders
30 abmat sit-ups, unanchored
20 kettlebell swings, 24kg

6 rounds + 18 sit-ups

Probably should have been able to get 8+ on this, but energy was lacking today. Definitely didn't eat enough yesterday. I think lifting every day has been wearing on me a little. I'm going to roll the current lift rotation back into the every other day concept I was trying before, flip flopping the 5 rep days between 5x5's and the paired 3x5's I've been doing lately. I'm going to keep the squatting, pressing/overhead, pulling rotation (which will include the metcon only days) and do a more partitioned weightlifting/gymnastic/sprints program on the days I do the paired 3x5's. Metcons will be in the short-medium time domain on lifting days and medium-extra long on the metcon only days.

Christopher G. Woods 07-26-2010 03:30 PM

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

2 x 10 each:

inside lunges, each leg
hip and back extensions
GHD sit-ups
pull-ups
ring dips

Front Squats

8x95
5x185
5x5x280

Death by Squat Clean, 155#

8 rounds + 5 reps

Front squats felt LIGHT! Death by squat clean felt AWFUL!

Christopher G. Woods 07-27-2010 11:56 AM

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

50 double unders
10 OHS, 45#
10 hip extensions
20 frogleg sit-ups
10 kip swings
10 scapula push-ups

5 rounds

400m run
50ft walking lunge
25 push-ups
15 pull-ups

23:52

Christopher G. Woods 07-29-2010 02:26 PM

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

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

Deadlifts

8x135
5x265
3x392.5
3x420
3x445
3x472.5

"Christine"

3 rounds
500m row
12 deadlifts, 185#
21 box jumps, 24"

12:31

Had intended to go up to 495 on the deadlifts, but it wasn't happening. Time on Christine is pretty smack in the middle of my 20" box time and my 30"/255# time, so not bad.

Christopher G. Woods 07-30-2010 03:42 PM

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

50 double unders
10 sumo squats w/ rotation
10 hip extensions
20 frogleg sit-ups
10 scapula push-ups

"Cindy" w/ 20lb vest

20 rounds

3 rounds shy of my normal chest to bar PR (did not do c2b today), so not too shabby.

Christopher G. Woods 08-01-2010 12:57 PM

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

2 x each:

20 forearm to instep lunges
10 hip/back extensions
10 toes to bar
15 ft rope climb
7 parallette HSPU's

Bench Press

8x75
5x155
3x5x195

Push Press

8x65
5x125
3x5x160

Tabata Ring Dips

10-10-10-10-10-5-5-5=65/5

10 x 1 min sprint, 30 second rest

~2460 meters

Shoulder's been bother me, so I kept the pressing light (65% instead of 75%). Started bothering me on the ring dips too, which is new. I might take a month and cut out anything overhead, lighten up on pressing in general, and see if it improves. That would still leave me two months to train full on before the Hopper.

Christopher G. Woods 08-02-2010 04:52 PM

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

2 x each:

20 inside lunges
10 hip extensions
20 frogleg sit-ups
10 chin-ups
10 dislocates

10 rounds

50 double unders
10 kettlebell swings (Russian), 32kg
5 power cleans, 135#

19:50

First day taking it easy on the shoulder, no overhead means no American swings. Time was pretty decent on this. Never really got hard, pretty constant movement.

Daniel Pope 08-02-2010 08:02 PM

Re: I've got a Monster in my Pocket!!!
 
Chris, your training is looking very solid, do you follow any particular program?


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