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Old 01-02-2010, 05:15 PM   #361
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday

800m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
15 abmat sit-ups
10 kipping pull-ups
10 HSPU's

Weighted Pull-ups

10xBW
8x10
5x15
3x35
3x45
3x55
1x65
1x75
1x85

3 rounds
1000m row
30 GHD sit-ups
50 double unders

22:45

Not a great effort. Long, crazy day at work, plus some stomach problems, left me tired and a little dehydrated. Should have been able to get this in 20 or less.
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Old 01-03-2010, 12:27 PM   #362
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

1000m row

2 x 10 each:

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

Front Squats

10x45
8x135
5x225
3x275
3x295
3x315
1x335
1x345
1x355
1x365

15-12-9 rep rounds
tire flips
10# sledge swings, right
10# sledge swings, left
pull-ups

6:13

Had only planned to go to 355 on the front squats, having not done them in a while, but it felt so easy I had to go for 365. I should be able to PR easily when they come back around. Accuracy counted on the sledge swings, had spots marked on the tire that I had to hit; I only missed a couple times on the 12 rep set from the left side.
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Old 01-04-2010, 04:53 PM   #363
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

2 x each:

50 double unders
20 reverse lunges
10 hip ext.
10 toes to bar
10 chin-ups
10 push-ups

"Betty"

5 rounds
12 push press, 135#
20 box jumps, 24"

12:28

I got this WOD from the Anaerobic Endurance website, and it's definitely harder than it looks on paper. The first round goes by really quick, but the push press becomes a lot harder coming off the box jumps.
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Old 01-05-2010, 12:54 PM   #364
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

20 min AMRAP

50 kcal spin bike, Lv. 4
50 sit-ups
50 squats

3 rounds + 6 kcal
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Old 01-05-2010, 04:30 PM   #365
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

800m run

2 x each:

20 forearm to instep lunge
10 hip and back ext.
10 GHD sit-ups
10 kipping pull-ups
10 HSPU's

5 rounds
ME bench press, 185#
ME pull-ups, chest to bar
2 min rest

20/25-12/20-9/16-9/20-7/13 = 151 reps

Boo! Had intended to do 205 and 20# vest, but I forgot my vest when I left the house. So I figured I'd do "Lynne", then realized I was short on time and did the short rest modification.
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Old 01-07-2010, 07:50 PM   #366
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

1000m row

2 x 10 each:

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

Clean and Jerk

10x65
8x95
8x115
5x155
5x175
5x195
3x215
3x225
3x235

"Annie"

50-40-30-20-10
double unders
sit-ups

5:21 (PR)

10 x 5-10-15-20 yard suicides, 45 sec intervals
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Old 01-08-2010, 05:28 PM   #367
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

800m run

2 x each:

20 reverse lunges
10 hip ext.
10 toe to bar
10 chin-ups
10 push-ups

Weighted Ring Dips

10xBW
8x15
8x25
5x45
5x45
5x45
5x45
5x45

"Mary"

20 min AMRAP
5 HSPU's
10 pistols
15 pull-ups

10 rounds + 9 pistols

I've only done "Mary" one other time; I hit 11 rounds + 5 pistols, but pull-ups were not chest to bar.

Last edited by Christopher G. Woods; 01-08-2010 at 05:31 PM..
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Old 01-10-2010, 12:53 PM   #368
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

2 x each:

50 double unders
20 forearm to instep lunges
10 toes to bar
10 chin-ups
10 HSPU's

Deadlifts

135x10
225x8
315x5
365x3
405x3
445x3
485x1
510x1 (PR, unbalanced bar)
525f

21-15-9
kettlebell swings, 1.5
box jumps, 24"
push press, 95#

6:50 (PR)

510 PR was an accident; it was supposed to be a 505 lift, but I accidentally stuck a 10# plate on one side of the bar instead of a 5#. Oops, at least it got me a PR. 38 sec PR on the metcon.
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Old 01-11-2010, 03:16 PM   #369
Arturo Garcia
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Re: I've got a Monster in my Pocket!!!

Monstrouos workouts Christopher!!
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Old 01-11-2010, 05:02 PM   #370
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Thanks Arturo!

1000m row

2 x 10 each:

OHS, 45#
hip and back ext.
GHD sit-ups
kipping pull-ups
ring dips

"Nicole"

20 min AMRAP
400m run
ME pull-ups

20-20-20-20-20-25 = 125 (PR)

Employed a new strategy on Nicole. I treated it like I would a Tabata protocol. Instead of going for max rep sets, I picked a number I thought I could hit continuously. Now I'll try to raise that number up each time I do it.
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