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

Christopher G. Woods 03-17-2009 01:17 PM

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

10 forearm to instep lunges, each leg
10 kettlebell swings, 1.5
15 ft rope climb
ME ring L-sit
ME handstands

Squat x 3

135-225-315-365-405-425-445(1)

400m run, 2min rest between

1:25-1:33-1:44-1:42

Mildly disappointing day. 425 is my 5 rep PR, but I still have trouble hitting higher than that for 3. Runs are definitely sluggish, I've got a month left to fix that.

Christopher G. Woods 03-18-2009 03:03 PM

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

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

5 rounds
155# hang squat clean, 9 reps
15t legless rope climb, 3 reps

29:50

Christopher G. Woods 03-19-2009 01:04 PM

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

5k row

21:40.8

Not a smart decision after the WOD; my elbows and shoulders are crazy inflamed.

Today:

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups (2 rounds only, elbow pain)

"JT"

21-15-9
HSPU's
ring dips
pushups

8:30 (PR?)

I don't feel like this is the best time I've put up for this, but the best one I can find recorded is 9:22.

Christopher G. Woods 03-25-2009 04:54 PM

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

1 mile hill run

8:04

afternoon:

3 x 10 each

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

21 deadlifts, 225#
800m run
15 deadlifts
800m run
9 deadlifts
800m run

15:14

evening:

tabata row, kcal

6-5-5-6-5-5-5-6

tabata situps

16-18-18-17-18-18-17-18

Christopher G. Woods 03-26-2009 01:22 PM

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

30 min spin bike routine

398 kcal

afternoon:

3 x each

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

"Lynne"

5 rounds
ME bodyweight bench pree
ME pullups
rest as needed between rounds

20/25-15/22-16/25-15/25-13/26

Total=202

I learned something today. A half carb meal in the middle of my workday is fine; a half carb block meal in the middle of the day when I'm hanging around this house is just dandy; however, a half carb block meal sandwiched in between a 30 min spin routine and "Lynne" equals BONK! This score is 42 reps off my PR. The big place I noticed it was in the bench press, which is surprising. I expected my pullups to be down a little (which they were, but not much), since this is my first time doing "Lynne" chest to bar. My bench number are usually in the mid twenties for the first two rounds. I'm chalking it up to diet, but I think some extra pushup/bench work may be in order.

Christopher G. Woods 03-31-2009 06:25 PM

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

early morning:

1 mile hill run

7:44

afternoon

"Karen"

150 wallball

8:35

Horrible. Wallball is my bane.

10 x 100m sprints, every minute on the minute

Didn't bother to time each of these, but all were under 15s.



Sunday

Front Squat x 3

135-225-275-315-335-345(PR)-355(1)(PR)

Tabata Pushups

23-20-16-10-10-10-11-11



Monday

4 x 800m sprints

3:27-3:37-3:40-3:49

Hip was killing me, could have been faster.



Today

10 rounds
10 pullups
10 pushups

Not sure what my time was. Forgot to stop the stopwatch. Wasn't good. Started feeling uncomfortable tightness in my left pec early on. Also, hands felt like they were going to rip. Need to refocus on callous maintenance and getting more sleep.

Christopher G. Woods 04-02-2009 03:17 PM

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

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

"Fight Gone Bad"

3 rounds of 1 min each
wallball
SDHP, 75#
box jump, 20"
push press, 75#
row
rest 1 min between rounds

264

My worst FGB score ever. Something's been a little off this past week, and I'm not sure what it is. I know I haven't been getting enough sleep regularly, but I got plenty last night. I think one of my problems is that I've been a little sedentary in my down time. I've been spending to much time sitting around the house and my baseline energy level is too low. When I get into them gym it's harder to pump it up to the level I need to be at. Another factor is that there's a lot of things I haven't been getting done lately, for various reasons, so my stress level is elevated. Time to re-implement some of my focus methodology.

Christopher G. Woods 04-03-2009 03:19 PM

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

1 mile hill run

8:21

A little slow, but I wasn't pushing very hard.

afternoon

3 x each

250m row
20 double unders
15 sotts press, 45#
10 burpees
5 muscle ups

"Nicole"

20 min AMRAP
400m run
ME pullups

25-20-20-16-18

5 rounds + 400m

99 total pullups

A little down from last time.

Christopher G. Woods 04-06-2009 01:21 PM

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

250m row
20 double unders
15 sotts press, 45#
10 burpees

3 rounds
21 L-sit pullups
3 L-rope climbs, 15ft

18:46

I think my forearms are going to explode!

Christopher G. Woods 04-06-2009 03:26 PM

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

20 x 40 yard dash, every 30 seconds on the mark


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