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

Christopher G. Woods 08-10-2012 10:28 AM

Re: I've got a Monster in my Pocket!!!
 
12:30 pm

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double unders

10:02

One of my worst times on this in a while. ****ed up my descending round of 40 twice; first on rep 37, then on rep 38.

Christopher G. Woods 08-10-2012 02:13 PM

Re: I've got a Monster in my Pocket!!!
 
3:00 pm

High Hang Squat Clean, no drop

5x95
3x135
15x3x165 OTM

Push Press

5x95
5x135
3x5x190

Ab Wheel Rollout

3x30

I usually prefer a little more rest between workouts, but life doesn't always allow for optimal recovery.

Christopher G. Woods 08-11-2012 08:53 AM

Re: I've got a Monster in my Pocket!!!
 
11:00 am

20 minute recovery row

4733 meters

Christopher G. Woods 08-11-2012 01:04 PM

Re: I've got a Monster in my Pocket!!!
 
2:00 pm

High Hang Squat Snatch, no drop

5x65
3x95
15x3x125 OTM

Bentover Row

12x95
12x135
3x12x165

Reverse Hyper-extension

3x15x170

Decreased the weight on the row this week to focus on control, range of motion, and to allow for improved recovery. I also opted to use straps, because my hands and wrists are starting to show wear and tear from all the extra pulling I've been doing.

Christopher G. Woods 08-13-2012 08:21 AM

Re: I've got a Monster in my Pocket!!!
 
9:00 am

Air-dyne 20 x 30 sec easy, 30 sec hard

289 cal

Christopher G. Woods 08-13-2012 11:35 AM

Re: I've got a Monster in my Pocket!!!
 
12:30 pm

Below Knee Hang Squat Clean, 12 minutes to Heavy 1 Rep

5x95
3x135
1x185
1x205
1x225
1x235
1x245
1x255
1x265

Low Bar Back Squat, 12 minutes to Heavy 3 Rep

8x135
5x225
3x275
3x315
3x335
3x355
3x375

Press, 12 minutes to Heavy 5 Rep

8x65
5x115
5x135
5x155
5x165
5x175

Reverse Dumbbell Fly

3x12x25

Hanging Leg Raise

3x17

I'm using the "12 minutes to" format to help control volume, keeping the loads lighter and only resting 1-2 minutes between sets. I'll be adding in threshold work on Mon-Wed-Fri starting today, so I need to make sure I'm recovering effectively and not overtaxing my CNS.

Christopher G. Woods 08-13-2012 03:55 PM

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

3 rounds

21 wall-ball
7 muscle-ups

7:44

First time doing either of these movements in a while. They'll be two go-tos for my conditioning work. Wall-balls were pretty sloppy, and the muscle-ups made me wish I was doing a better job of keeping my weight down.

Christopher G. Woods 08-14-2012 11:52 AM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

20 minute AMRAP

25 unbroken double unders

40 rounds + 3 partial rounds of 21, 16 and 21

Christopher G. Woods 08-14-2012 02:35 PM

Re: I've got a Monster in my Pocket!!!
 
4:00 pm

10 rounds

30 sec max walking lunges
15 sec rest
30 sec max push-ups
15 sec rest
30 sec max frog leg sit-ups
15 sec rest

WL 27-27-29-30-30-30-29-30-30-32=294/27
PU 29-29-22-25-25-25-25-25-26-27=258/22
SU 15-16-15-16-15-16-16-16-17-17=159/15

Total=711/64

Christopher G. Woods 08-15-2012 08:59 AM

Re: I've got a Monster in my Pocket!!!
 
9:30 am

12 x 250m row, 1 minute rest

57.9
55.7
54.9
55.4
53.8
52.8
52.3
52.9
53.8
56.9
54.2
52.1


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