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

Christopher G. Woods 04-12-2011 03:44 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x each:

20 reverse lunges
10 hip extensions
20 abmat sit-ups
10 chin-ups
dislocates

10 minute AMRAP

wearing 45# vest:
5 pull-ups
10 push-ups
15 squats

8 rounds + 1 pull-up

4 x 400m, 90 sec rest

1:30
1:31
1:33
1:31

5 minute Air-dyne

Christopher G. Woods 04-14-2011 02:55 PM

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

50 double unders
20 forearm to instep lunges
15 reverse hyper-extensions
10 kipping pull-ups
10 ring dips

Weighted Chin-ups

In 10 minutes, work up to a heavy 1 rep

5xBW
3x25
3x45
1x65
1x85
1x105
1x125
135f

3 rounds

50 double unders
21 toes to bar
9 box jumps, 30"

7:54

Rough! Double unders were killing me today, in the warm-up and the metcon both.

Christopher G. Woods 04-15-2011 03:32 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x 10 each:

OHS, 45#
hip/back extensions
lying leg twists
ring rows
push-ups

Open WOD 4

10 minute AMRAP

60 bar-facing burpees
30 OHS, 120#
10 muscle-ups

1 round + 17 burpees

5 minute Air-dyne

3 rounds

5 deadlifts, 275#
21 double unders
350m row

6:34

5 minute Air-dyne

Finished the first set of burpees in 4 minutes; got the OHS in two sets of ten and two sets of five, resting briefly with the bar on the shoulders. Muscle-ups in 4-2-2-2; took longer than I'd have liked. Got back to the burpees with two minutes to go, but had no gas left.

Christopher G. Woods 04-17-2011 01:28 PM

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

3 x 10 each:

forearm to instep lunges, each leg
hip/back extensions
GHD sit-ups
kipping pull-ups
dislocates

5 rounds

5 hang power cleans, 185#
15ft rope climb, 2 ascents

13:31

4 x 400m run, 30 seconds rest

1:35
1:39
1:42
1:49

Christopher G. Woods 04-18-2011 03:34 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x each:

20 reverse lunges
10 hip extensions
20 abmat sit-ups
10 chin-ups
10 HSPU's

7 rounds

3 power snatches, 135#
7 chest to bar pull-ups
10 wall-ball

10:48

5 minute Air-dyne

4 x 400m, 60 sec rest

1:30
1:32
1:30
1:31

5 minute Air-dyne

Would have liked to hit sub-10 on the metcon. Solid improvement on my run time versus last week.

Christopher G. Woods 04-19-2011 03:31 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x 10 each:

forearm to instep lunges, each leg
glute-ham raises
lying leg twists
ring rows
ring dips

30-20-10

hip extensions
toes to bar
lunges
sit-ups, anchored

8:01

5 minute Air-dyne

4 x 400m run, 90 sec rest

1:24
1:23
1:27
1:30

5 minute Air-dyne

Would have liked to be a little faster on the metcon; t2b could have been faster. Continuing to make marked improvement on the 400's.

Christopher G. Woods 04-21-2011 12:59 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x 10 each:

OHS, 45#
reverse hyper-extension, 50#
GHD sit-ups
pull-ups
HSPU's

Back Squat, 10 minutes to heavy 1 rep

5x225
3x315
1x365
1x405
1x425
1x445
1x455

5 minute Air-dyne

50 double unders
5 muscle-ups
40 double unders
4 muscle-ups
30 double unders
3 muscle-ups
20 double unders
2 muscle-ups
10 double unders
1 muscle-up

4:16

5 minute Air-dyne

Very pleased with the squats. 455 is 20# shy of my PR, but I haven't squated this heavy in over a year. I wish I'd had the nerve to go for 465, but I was playing it conservative to make sure I got the rep. Quick note on the "10 minute to heavy 1 rep" format: the clock starts with an empty bar.

Christopher G. Woods 04-22-2011 04:14 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x 10 each:

forearm to instep lunges, each leg
hip extensions
lying leg extensions
chin-ups
push-ups

Open WOD 5

20 minute AMRAP

5 power cleans, 145#
10 toes to bar
15 wall-ball

9 rounds + 3 wall-ball

5 minute Air-dyne

Tabata Row (meters)

97-97-97-93-91-91-92-95

Air-dyne

Christopher G. Woods 04-28-2011 12:46 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x 10 each:

F2I, each leg
hip extensions
GHD sit-ups
chin-ups
ring dips

Deadlift, 10 minutes to heavy 1 rep

5x225
3x315
1x405
1x455
1x475
495f

5 minute Air-dyne

"Helen"

3 rounds

400m run
21 kettlebell swings, 24kg
12 pull-ups

10:49

5 minute Air-dyne

Took off Sun-Mon-Tues; I had intended to just take off Easter and go light Monday and Tuesday, but some poor scheduling messed up my Monday workout plans and I just said "screw it" and took a rest cycle. Felt sluggish going into todays workout. Never felt like I had my head into the Deadlifts. I finished the first two rounds of "Helen" in 6 minutes, but bonked big time on the third and ended up turning in another disappointing time.

Christopher G. Woods 04-29-2011 03:11 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute Air-dyne

3 x 10 each:

OHS, 45#
hip/back extensions
lying leg twists
ring rows
push-ups

Open WOD 6

7 minute AMRAP

3-6-9-12-15...

thrusters, 100#
pull-ups

120 reps (18 thrusters + 12 pull-ups)

5 minute Air-dyne


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