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

Christopher G. Woods 02-18-2009 04:08 PM

Re: I've got a Monster in my Pocket!!!
 
Yesterday afternoon

20 min spin bike
5 min free spin (Lv 1)
15 min alt interval
-20 sec standing climb (Lv 5)
-40 sec seated spin (Lv 3)

256 kcal

Today

3 x 10 each:

45# OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

7 rounds
10 SDHP, 115#
10 ring dips

6:59

Christopher G. Woods 02-18-2009 04:30 PM

Re: I've got a Monster in my Pocket!!!
 
15 min later

Tabata pullups

12-12-9-6-6-8-6-6

Anthony Bainbridge 02-19-2009 08:30 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;520457]Pretty disappointed with this time. I wasn't expecting to set a PR or anything, what with the extra 20# and doing all pullups chest to bar, but I was hoping for something under 4 min.[/QUOTE]

I wouldn't be disappointed! Most people at the games weren't under 4 minutes with 95 - let alone 115! Glad to see your training has been going well.

Christopher G. Woods 02-19-2009 06:45 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Anthony, metcon's been frustrating lately. I know going heavier is going to slow me down, but I can't help feeling like I'm lagging a bit. It's okay though; I think if I were ever truly satisfied with my times, I'd lose a lot of my motivation. Hopefully the extra work I'm starting to add in will kick start my cardio. On the upside, I'm setting absolute strength PR's consistently, and my overall conditioning is definitely better than it was this time last year.

3 x each:

forearm to instep lunges, 10 each leg
10 KB swings, 1.5 pood
15 ft rope climp, 1 ascent
L-sit, 10 breaths
max effort handstand

Press x 5

135-145-155-165-175

3 rounds
500m row
21 burpees
400m run

18:21

Time is approximate. After completing the first set of 500m row and burpees, I noticed that my stopwatch had failed to start. I timed from that point and added 3 minutes, so my actual time was probably a little less.

Christopher G. Woods 02-24-2009 05:52 PM

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

3 x 10 each:

45# OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

Squat Clean x 1

95-125-155-185-205-225-235(x)

"Annie"

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

5:51

Squats cleans felt slow and unexplosive, couldn't get the catch to feel solid. Annie time wasn't too bad, 15 seconds over PR.

Sunday

3 x each:

10 forearm to instep lunges, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb, 1 ascent
L-sit on rings, 10 breaths
ME handstand

"Death by Pullups"

17 minutes+10 reps

3 hours later

30 min spin bike routine

393 kcal

Best score on the pullup ladder since I started doing all of my pullups chest to bar; getting very close to my old PR. I haven't used the spin bike on a regular basis in a while; I've slipped a little.

Yesterday

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscleups

Deadlifts

225x5
315x3
405x1
455x1
505x1 (PR)

400m run
50 ring dips
400m run
50 pushups
400m run
50 HSPU's

16:30

PR's are SWEET!!

Christopher G. Woods 02-26-2009 04:33 AM

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

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscleups

"Joshie"

3 rounds
50# dumbell snatch, 21 left arm
21 L sit pullups
50# dumbell snatch, 21 right arm
21 L sit pullups

26:03

200m sprints, every minute on the minute for ten minutes

35.23-40.00-42.22-49.75-55.44-54.31-56.21-52.67-53.53-58.60

Christopher G. Woods 02-26-2009 05:44 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

Front Squat x 3

135-225-275-315-335

Tabata Situps

16-16-15-15-15-13-12-15

Richard Vanmeerbeek 02-27-2009 02:28 AM

Re: I've got a Monster in my Pocket!!!
 
Sick time on Joshie man !

Christopher G. Woods 03-03-2009 08:21 AM

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

3 x each:

10 forearm to instep lunge
10 kettlebell swings, 1.5 pood
15 ft rope climb, 1 ascent
L-sit, 10 breaths
ME handstand

500m row
21 push press, 135#
500m row
18 push press, 135#
500m row
15 push press, 135#
500m row
12 push press, 135#

16:42

Sunday

3 x 10 each:

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

Push Jerk x 1

185-205-225-245-255-255-255

First day of my light cycle; no bonus work. Stayed on 255 because it didn't feel solid until the last one.

Monday

3 x 10 each:

45#OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

100ft walking lunge
21 pullups
21 situps
100ft walking lunge
18 pullups
18 situps
100ft walking lunge
15 pullups
15 situps
100ft walking lunge
12 pullups
12 situps
100ft walking lunge
9 pullups
9 situps
100ft walking lunge
6 pullups
6 situps

9:19

Actually expected this to be harder. All pullups chest to bar.

Christopher G. Woods 03-03-2009 08:22 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Richard Vanmeerbeek;528381]Sick time on Joshie man ![/QUOTE]

Thanks Richard, those L-sit pullups are torture after a while.


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