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

Christopher G. Woods 08-13-2010 02:32 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 pull-ups
10 band dislocates

Death by Squats

41 rounds + 30 reps

Daniel Pope 08-16-2010 06:09 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;825122]No, my strength gains have always been pretty steady. I've had some problems with injury/illness that have set me back here and there, but that's it. I actually have the reverse problem (sort of). I put on muscle very easily, to the point that controlling my weight is a constant battle. The problem is that when I get over 175 I start to slow down considerably, especially my running. Ideally, I'd like to be under 170, but I don't even know if that's even realistic. My lean mass may have gotten to high at this point.[/QUOTE]

That's a terrible problem to have! Careful your biceps don't get too big you may not be able to brush your teeth one day when you wake up.

I'm about 175-180. i was much faster in college and highschool around 150-165 but I was competing in track anyway so thats not fair.

Christopher G. Woods 08-29-2010 01:58 PM

Re: I've got a Monster in my Pocket!!!
 
Took two weeks off for some r'n'r and to help rehab my shoulder. Going to change things up a little for the next month to help slowly strengthen the shoulder up.

400m run

2 x each:

20 forearm to instep lunges
10 back extensions
20 frogleg sit-ups
10 ring rows
dislocates

Weighted Pull-ups

8xBW
5x25
3x45
1x65
1x75
1x85
1x95
1x105

Press

3x5x45

20 x 50m sprint, every 30 seconds

Christopher G. Woods 08-31-2010 05:09 PM

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

50 double unders
20 OHS
15 hip extensions
15 kip swings
15 scapula push-ups

20 min AMRAP

250m row
15 kettlebell swings, 1.5 pood
5 HSPU's

7 rounds + 250m row

Today:

noon

trail run-short course

29:05

Not my best time, but not my worst either. Actually, this was probably one of my better efforts on the decent into the valley, but I did a lot of walking on the climb out. I think I may have been a little dehydrated, and I'm still shaking the cobwebs off from my two weeks of rest.

6pm

400m run

2 x each:

OHS
hip/back ext.
GHD sit-ups
kipping pull-ups
push-ups

Front Squats

8x95
5x185
5x5x290

These felt really easy.

Christopher G. Woods 09-03-2010 04:47 PM

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

400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
15 kip swings
15 scapula push-ups

20 min AMRAP
5 pull-ups
5 ring dips
5 box jumps, 24"

21 rounds

Today:

400m run

2 x 10 each:

sumo squat w/ rotation
back extensions
toes to bar
ring rows
dislocates

Power Cleans

8x65
5x135
1x205

12 x 2 reps @ 230#, on the minute

8x100m, every 30 seconds
2 min rest
8x100m, every 30 seconds

Christopher G. Woods 09-05-2010 01:47 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 reverse lunges w/ twist
10 back extensions
20 abmat sit-ups
10 kipping pull-ups
Houstons

5 rounds
50 double unders
20 pistols
15 toes to bar

13:57

Need to work on my pistols. Also, a little underfed/dehydrated going into this one.

Christopher G. Woods 09-07-2010 03:35 PM

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

500m row

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 pull-ups
10 HSPU's

Dumbell Press

8x20's
8x40's
3x5x60's

Dumbell Bench

8x30's
8x60's
3x5x90's

4 x 400m run, 30 seconds rest

Someone erased my times off the board before I could write them down. I know I finished the first run in 1:39. I think I finished the second run at 3:56, which minus the first run and rest would be 1:45ish. I finished the workout in 8:37. Minus the 1:30 in rests gives me a 7:07 for the mile, whcih would be a 30-40 second PR if I could run that straight. Not bad, especially considering that my plantar fasciitis was acting up yesterday and slowed me down a lot on the first two runs.

Today

2 x each:

50 double unders
10 sumo squat w/ rotation
10 hip/back extensions
10 GHD sit-ups
10 chin-ups
10 ring dips

5 rounds
500m row
30 sit-ups
20 kettlebell swings, 1.5 pood

22:59

Felt a little sluggish today. Should have had this in 20.

Christopher G. Woods 09-09-2010 04:38 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups

Back Squats

8x135
5x225
3x315
5x3x405

12 x 30 sec sprint, 30 seconds rest

~1700 meters. Not bad, held just a fraction over a 5:30 mile pace; was literally 15 yards short of the mile marker at the end of 11 rounds. Probably could have pushed harder early on.

Christopher G. Woods 09-10-2010 03:41 PM

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

2 x each:

20 reverse lunges w/ twist
10 hip extensions
20 abmat sit-ups
10 kip swings
10 scapula push-ups

"Mary"

20 min AMRAP

5 HSPU's
10 pistols
15 pull-ups (C2B)

10 rounds + 7 pull-ups (C2B PR)

Christopher G. Woods 09-12-2010 11:55 AM

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

50 double unders
20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 pull-ups
10 push-ups

Power Cleans

8x65
5x135
5x5x215

Death by 10m sprint, change of direction

14 rounds + 13 reps

Cleans were cake!


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