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

Christopher G. Woods 12-16-2010 05:36 PM

Re: I've got a Monster in my Pocket!!!
 
warm-up:

shovel the sidewalk

Deadlift

10x45 (stiff leg)
8x135
8x225
5x315
5x5x420

"Annie"

50-40-30-20-10

double unders
sit-ups

6:47 (yuck!)

Christopher G. Woods 12-17-2010 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
Burgener Warm-up (Snatch Balance version), 45#

Snatch Balance

10x45
8x95
5x115
12x1x151, on the minute

Death by Unbroken Chest to Bar Pull-ups

11 rounds + 9 reps (10th rep not c2b)

Christopher G. Woods 01-02-2011 11:33 AM

Re: I've got a Monster in my Pocket!!!
 
After two injuries (knee, upper back) in the course of a week, I decided to take two weeks off. Today was the first day back.

800m run
20 lunge-kick-tilts
20 lunge-knee thrusts
15 hip extensions
15 toes to bar
15 ring rows
5 handstand wall walk-ups

"Chelsea"

5 pull-ups
10 push-ups
15 squats

on the minute for 30 minutes, or until failure

14 rounds + 11 squats

This is embarrassing; I've completed a Chelsea+4 (9,10,19) before. I know my engine's a little cold from not working out for two weeks, but my aerobic capacity shouldn't be this low. Time to start winding the metcon back up. I think I'll start light over the next couple weeks, then start slowly dialing up the weight.

Christopher G. Woods 01-03-2011 05:28 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 forearm to instep lunges
10 hip/back extensions
10 GHD sit-ups
10 chest to bar kipping pull-ups
10 HSPU's

20 minute AMRAP

250m row
5 hang power cleans, 115#
5 push jerks, 115#

11 rounds + 129m

Jonathan Dilgen 01-03-2011 09:07 PM

Re: I've got a Monster in my Pocket!!!
 
I was wondering if you had taken some time off, man but it was good to see you back in the gym today. Cheers!

Christopher G. Woods 01-04-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Jon! Felt good to be back, although still not 100%. That might take a while.

5 minute jump rope

2 x each:

20 reverse lunges
10 glute-ham raises
10 toes to bar, strict
10 ring dips
dislocates

3 rounds

400m run
30 OHS, 75#
21 pull-ups

16:03

Horrible time! I was dying on the runs today, and the second and third set of pull-ups were pretty laborious.

Christopher G. Woods 01-06-2011 05:59 PM

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

3.5 km run

19:53

Didn't push too hard; just trying top get some mileage in.


5:45pm

3 minutes jump rope

2 x each:

20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 chest to bar pull-ups, minimal kip
10 HSPU's

5 minutes max rep kettlebell swings, 16kg

131 reps

I probably could have gotten more if I'd made my sets longer. I alternated 15's (left/right) and then 10's. My grip's gotten a little weak.

Christopher G. Woods 01-07-2011 04:47 PM

Re: I've got a Monster in my Pocket!!!
 
Trying to get back down to 170, because I was faster and felt generally fitter at that weight. As such, I'll be indicating my body weight (AM weigh in) in my log from now on.

BW-179#

5 minutes jump rope

2 x each:

20 reverse lunges
10 hip/back extensions
10 GHD sit-ups
15 kip swings
dislocates

"Nicole"

20 minute AMRAP

400m run
max pull-ups

26-23-16-13-14-5=97

Lousy score, but I'm still feeling pretty sluggish. Also, working out late today.

Christopher G. Woods 01-09-2011 10:24 AM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
forearm to instep lunges x floor
15 hip/back extensions
baby elephants x floor
15 kip swings

Deadlifts

10x135
8x225
5x315
3x405
3x425
3x445
465f

3 rounds

1min manmakers, 35# dumbells
1min toes to bar
1min suicides
1min rest

Only Ben and Toby showed up for class today, so I decided to work out with them (plus, it was pretty much the only chance I was going to get to work out today). Deadlifts sucked *** today, partly because I like to rest longer between sets than the class schedule allows, but largely because I'm still not 100%. Didn't keep a score on the metcon, so I could still call out clock counts and coaching cues.

Christopher G. Woods 01-23-2011 05:37 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 OHS
15 hip/back extensions
15 GHD sit-ups
12 chin-ups
12 ring dips

Deadlift

10x135
8x225
3x5x342.5

Press

10x65
8x95
3x5x135

16x125m row, 30 seconds rest

24.9
26.2
26.6
27.1
26.3
26.7
27.6
27.8
28.2
27.7
28.8
28.6
28.9
28.8
28.7
26.4

Starting up a new program. Weights are light right now, coming in at 65% and working my way up. I'm planning to add some accessory lifts, but I was short on time today.


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