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

Christopher G. Woods 08-25-2012 08:49 AM

Re: I've got a Monster in my Pocket!!!
 
185.6 lb

10:30 am

20 minute AMRAP

Air-dyne 20 cal
20 anchored sit-ups

10 rounds + 15 cal

Christopher G. Woods 08-25-2012 12:02 PM

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

Snatch

5x65
5x95
8x3x135 OTM

1 Arm Dumbbell Row

3x12x100

Reverse Hyper-extensions

3x17x170

Christopher G. Woods 08-27-2012 10:04 AM

Re: I've got a Monster in my Pocket!!!
 
189.0 lb - Ouch! Birthday weekend did not help the weight loss effort. I'm making a few dietary adjustments this week; we'll see if it makes a diference.

9:00 am

5 x 100 double unders, 2 minutes rest

1:24.82
1:07.54
55.11 unbroken
53.47 unbroken
56.61

Christopher G. Woods 08-27-2012 11:54 AM

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

12 minutes to Heavy 1 Rep High Hang Clean

3x95
3x135
1x185
1x205
1x215
1x225
1x235
245f

12 minutes to Heavy 3 Rep Low Bar Back Squat

8x135
5x225
3x315
3x345
3x365
3x385

12 minutes to Heavy 5 Rep Press

8x95
5x135
5x150
5x165
5x180

Trap Bar Shrugs

3x15x245

Christopher G. Woods 08-27-2012 08:05 PM

Re: I've got a Monster in my Pocket!!!
 
5:00 pm

Death by c2b pull-ups

13 rounds + 12 reps

Christopher G. Woods 08-28-2012 08:37 AM

Re: I've got a Monster in my Pocket!!!
 
187.2 lb

10:00 am

Row 16 x 30 second sprint (meters), 1 minute rest

143
144
143
146
147
150
153
153
151
154
154
151
150
151
154
153

Started off slow, because last time I did this protocol I didn't hit anywhere near these numbers. Next time I might just go until I can't maintain a 150 pace.

Christopher G. Woods 08-28-2012 02:02 PM

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

20 minute AMRAP

20 walking lunges
15 frogleg sit-ups
10 push-ups

16 rounds + 10 sit-ups

Christopher G. Woods 08-29-2012 02:01 PM

Re: I've got a Monster in my Pocket!!!
 
187.2 lb

12:00 pm

30 minute Spin Bike

414 cal


3:00 pm

12 minutes to Heavy 1 Rep High Hang Snatch

3x65
3x95
1x115
1x125
1x135
1x145
1x155
1x165
1x175

Deficit RDL

12x135
3x12x205

Bentover Row

12x135
3x12x195

Reverse Hyper-extension

3x20x170

Christopher G. Woods 08-29-2012 05:14 PM

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

20 minute AMRAP

unbroken
3 weighted pull-ups, 45#
5 strict pull-ups
7 kipping pull-ups

2 rounds + 6 partial rounds ending at 3 kipping, 4 kipping, 2 kipping, 2 kipping and 1 kipping

This was probably a poor choice of workout after all the pulling I did earlier. My lats weren't really tired, but my grip was fried.

Christopher G. Woods 08-31-2012 10:09 AM

Re: I've got a Monster in my Pocket!!!
 
189.0 lb - Goddamn leftover birthday cake!

11:00 am

20 x 50 double unders, on the minute


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