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

Christopher G. Woods 06-09-2010 02:24 PM

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

400m run

2 x each:

20 forearm to instep lunges
10 glut-ham raises
10 hanging leg raises
15 ft rope climb
10 ring push-ups

Overhead Squat

8x55
5x115
5x155
5x5x190

"Jackie"

1000m row
50 thrusters, 45#
30 pull-ups

7:34 (PR)

Little sluggish on the pull-ups.

Christopher G. Woods 06-10-2010 11:15 AM

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

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
ring dips

"Grace"

30 clean and jerks, 135#

1:44 (PR)

9 seconds off my previous best; first 22 reps without dropping the bar. PR's two days in a row; that's good ****!

Christopher G. Woods 06-11-2010 03:38 PM

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

2 x each:

20 reverse lunges w/ twist
10 hip extensions
10 v-ups
10 chin-ups
10 HSPU's

Snatch Complex
-Snatch Deadlift
-Power Snatch
-OHS
-Squat Snatch

55-95-125-135-145-155-165

200m sprint
21 pull-ups
21 frogleg sit-ups
200m sprint
15 pull-ups
15 frogleg sit-ups
200m sprint
9 pull-ups
9 frogleg sit-ups

5:15

Smacked myself in the head on the first attempt of the 155 power snatch. Ryan says it means I'm not following through on the second pull and trying to get under the bar too soon.

Anthony Bainbridge 06-12-2010 04:19 AM

Re: I've got a Monster in my Pocket!!!
 
That's a sick Grace time!

Christopher G. Woods 06-12-2010 02:24 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Anthony. I can almost taste 1:30 now; it's all a matter of just not stopping. 22 unbroken is a 5 rep increase over last time, so I don't think I'm too far off.

Christopher G. Woods 06-13-2010 12:38 PM

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

2 x each:

20 forearm to instep lunges
10 hip extensions
10 toes to bar
10 push-ups
10 dislocates

30 min AMRAP
5 unbroken muscle-ups
15 unbroken wall-ball shots
50 unbroken double unders

7 rounds + 5 muscle-ups + 1 wall-ball shot

OMG!! That was really awful! I was thinking 10+ rounds, but that **** really sucks it out of you fast. Never had to repeat on the muscle-ups, and only repeated on the wall-ball once when I dropped the ball after the first shot. I had to repeat on the double unders five or six times, starting in the second round. Fortunately, I didn't get far into my sets before missing; it made me a little apprehensive going into them, though. My brain wandered a little while I was catching my breath between the fourth and fifth round; otherwise, I think I might have had a chance at 8 rounds.

Christopher G. Woods 06-14-2010 02:38 PM

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

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
HSPU's

Good Mornings

10x65
10x115
10x165
5x5x225

Tabata Burpees

10-10-9-9-8-7-7-7 = 67(PR)/7

Probably could have done more on the good mornings, but I haven't done them in years. Felt some tightness in the left hip during the first few work sets.

Christopher G. Woods 06-15-2010 03:28 PM

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

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 v-ups
5 muscle-ups

10 min AMRAP
250m row
10 back squats, 280#

4 rounds + 185m (includes coast out)

Christopher G. Woods 06-17-2010 12:19 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
15 ft. rope climb
15 push-ups

Power Cleans

8x65
5x125
3x182.5
3x195
3x207.5
3x220
3x232.5
3x245 (previous 1 rep PR)
3x257.5 (PR)

20m shuttle run, 3 reps*
15 OHS, 95#
15 pull-ups
20m shuttle run, 2 reps*
12 OHS, 95#
12 pull-ups
20m shuttle run, 1 rep*
9 OHS, 95#
9 pull-ups

*Place two cones (A and B) 20 meters apart. Start at cone A, with shuttle (ball, keys, whatever) at cone B. Sprint from cone A to cone B, retrieve shuttle, sprint back and place shuttle at cone A, sprint back to cone B to complete 1 rep.

5:29

Christopher G. Woods 06-18-2010 03:35 PM

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

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
ring dips

4 x 1000m row, 5 min rest

3:36.5
3:46.0
3:49.2
3:44.3

First round might be a PR, not sure. I hate rowing with a passion. Energy was definitely off today. Felt really good in the first set, but as soon as I started the second one I could feel my energy fading fast.


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