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

Christopher G. Woods 04-07-2009 02:33 PM

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

10 lunge w/ twist, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb, 1 ascent
10 knees to elbow
10 pushups

"Nancy"

5 rounds
400m run
15 OHS, 95#

16:15

This is probably my worst "Nancy" ever. Hips were really tight today, which made running even more of a chore than usual. Also, I picked a bad spot on the parking lot for my OHS's; I kept having to pause to keep my bar from rolling away before starting my runs.

Christopher G. Woods 04-08-2009 04:50 PM

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

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

Hang Power Clean and Jerk x 1

135-155-175-195-205-225-235(x3)

Due to a brain fart while changing plates, I only increased by 10# after the 195 set. I didn't realize until after I'd hit the 225, thinking it was 235 (I had a bunch of small plates on there). I think if I'd tried 235 a set sooner I could have hit it.

5 x 200m sprint, rest as needed

31.85-31.76-30.00-33.85-33.65

I would have liked to rest a little longer before the last two sprints, but I had to teach a class and was running short on time. My legs were starting to get really stiff.

Christopher G. Woods 04-10-2009 06:22 PM

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

10 lunges w/twist, each leg
10 kettlebell swings, 1.5 pood
15ft rope climb
10 knees to elbow
10 pushups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

7:39 (PR)

1:40 off my previous time. I was just hoping to get sub 9.

Christopher G. Woods 04-12-2009 02:16 PM

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

3 x 10 each

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

Press x 1

155-165-175-185-195x

Push Press x 3

175-185-195-205-215

Push Jerk x 3

195-205-215-225(2)-225(3)

today

5k run

26:07

Left shin started to cramp about 15 minutes in; had to stop a few times.

Christopher G. Woods 04-14-2009 12:23 PM

Re: I've got a Monster in my Pocket!!!
 
Starting to taper down for the qualifiers next weekend, so I'll only be working out every other day until then.

3 x 10 each

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

5-4-3-2-1 rep rounds

Back Squat, 375*
Press, 155*
Deadlift, 405*

*all weights are 80% of 1 rep PR.

14:28

Christopher G. Woods 04-16-2009 12:59 PM

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

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

3 rounds
500m row
21 burpees
400m run

18:13 (PR)

8 seconds off my last time (which was questionable anyway). Wasn't really pushing it either, just kept a relaxed pace and never stopped.

Christopher G. Woods 04-18-2009 04:58 PM

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

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

30 muscleups for time

6:41

No PR today. I lost some time because I didn't double check my rings. I noticed after the first 7 that they were slightly uneven. Transition was a little off today and I kept breaking my feet.

Michael Carr 04-30-2009 08:07 PM

Re: I've got a Monster in my Pocket!!!
 
Hey Chris, some great work going on here! Figured I would drop in and say hey. I plan on starting my log sometime in the next few days. Ill hit you up again once I do. Great seeing you at the Qual.....

Christopher G. Woods 05-02-2009 05:03 PM

Re: I've got a Monster in my Pocket!!!
 
It was good to see you too, Mike. Great work this weekend!

Christopher G. Woods 05-02-2009 05:12 PM

Re: I've got a Monster in my Pocket!!!
 
Mid-Atlantic Qualifier times (rank):

WOD 1

2k row

7:54 (97th)

WOD 2

3 rounds
10 Deadlifts, 275#
50 double unders

2:52 (1st)

WOD 3

400m run
21 OHS, 95#
21 box jumps, 24"
400m run
15 OHS
15 box jumps
400m run
9 OHS
9 box jumps

11:36 (57th)

WOD 4

21-15-9
Squat Snatch, 95#
Pullups, chest to bar

6:54 (4th)

Total: 29:17 (9th)

Obviously, the row and the run/ohs/box jump wod's are what killed me. I don't like to use it as a cruch, but I was sick for a week going into the qual's (still am) and my lungs were shot. The bottom line is, I missed qualifying by 1 minute. That's 15 seconds per workout. Sick or not, 15 sec isn't much. I could have done better. Now, it looks like I might have a second chance. Time to train harder and do what I can to fix these weak spots.


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