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

Christopher G. Woods 06-28-2010 03:46 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
ring dips

Snatch Balance

8x55
5x105
2x155
1x175
1x185
1x195
1x205
215f
215f
215f

3 rounds
400m run
15 hang power snatch, 85#

7:48

Should have been able to get under 215. The bar went up; I just didn't get down. That's always been my hangup on the snatch; I can't catch low.

Christopher G. Woods 06-29-2010 03:33 PM

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

2 x each:

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

20 min AMRAP

6 weighted pull-ups, 45#
9 box jumps, 24"
12 push press, 115#
24 double unders

6 rounds

Christopher G. Woods 07-01-2010 01:28 PM

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

25 double unders
20 reverse lunges w/ twist
10 hip extensions
10 chin-ups w/ leg raise
15 push-ups

Thrusters

8x65
5x125
5x5x185

8 x row 30 sec sprint (meters), 45 sec rest

162-159-159-155-157-153-144-146

Christopher G. Woods 07-02-2010 04:57 PM

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

2 x each:

20 forearm to instep lunges
10 hip and back extensions
10 v-ups
10 ring rows
10 HSPU's

5 rounds

1 minute max pull-ups
30 sec rest
1 minute max wall-ball
30 sec rest
1 minute max sit-ups (anchored)
30 sec rest
1 minute max kettlebell swings, 24kg
30 sec rest
1 minute max push-ups
30 sec rest
1 minute max 10# sledge swings, switch arms at 30 sec
30 sec rest

pull-ups 30-20-13-15-17=95
wall-ball 25-20-20-17-20=102
sit-ups 34-30-30-30-32=156
kb swings 30-23-25-24-25=127
push-ups 40-35-40-40-42=197
sledge 31-31-30-31-32=155

total = 832

This workout felt awful during, but I felt fine as soon as I was done. I think I could have done better on the pull-ups, but I was trying to avoid ripping. I need to get back on top of my callous maintenance.

Christopher G. Woods 07-03-2010 03:54 PM

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

25 double unders
10 OHS, 45#
10 hip extensions
10 GHD sit-ups
10 kipping pull-ups
10 ring dips

Front Squat

8x95
5x185
3x281
3x300
3x318.5
3x337.5
356f (1 rep)
356f

3 rounds

400m run
21 squats
15 hang power cleans, 95#

8:37

Really ****ed that I didn't get 356, but I was pretty beat going into it. Today is usually a rest day, but I won't be able to workout tomorrow because of the holiday. I haven't worked heavy front squats in a couple months either.

Christopher G. Woods 07-08-2010 12:16 PM

Re: I've got a Monster in my Pocket!!!
 
****ty holiday eating and a marathon, understaffed day at the restaurant on Monday made me decide to take a couple days off.

500m row

2 x 10 each:

OHS, 45#
glute-ham raises
GHD sit-ups
pull-ups
ring dips

Deadlift

8x135
5x265
3x395
1x472.5
1x497.5
1x525 (PR)
535f

"Michael"

3 rounds
800m run
50 hip extensions
50 sit-ups

22:47

3 x BW *****es!

Jay Rhodes 07-08-2010 02:38 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;808173]Deadlift

1x525 (PR)

3 x BW *****es![/QUOTE]

Hell YEAH! That's massive. Great work! :highfive:

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

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

50 unbroken double unders
20 forearm to instep lunges
10 hip/back extensions
10 v-ups
10 kipping pull-ups
10 HSPU's

Bench Press

8x75
5x155
3x5x225

Weighted Pull-ups

8x15
5x25
3x5x45

10 rounds

10 pull-ups
10 push-ups

9:23

Probably could have done more on the weighted pull-ups, but I haven't maxed out in so long that I don't have a good point of reference for them. 33 seconds over PR on the metcon, but last time I did it wasn't right after doing bench and weighted pull-ups. Still, if I'd looked up my PR before doing the WOD, I may have been more focused.

Christopher G. Woods 07-09-2010 03:44 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;808306]Hell YEAH! That's massive. Great work! :highfive:[/QUOTE]

Thanks Jay! I've been wanting to hit that one for a while. 525 was the number I was supposed to hit the day I hurt my back with the unevenly loaded bar. That was way back in January.

Christopher G. Woods 07-14-2010 03:44 PM

Re: I've got a Monster in my Pocket!!!
 
Spent the weekend in Ocean City. I was supposed to get back in the gym yesterday, but something I ate at the shore wasn't agreeing with me, so I waited until today.

400m run

2 x 10 each:

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

Front Squats

8x95
5x185
3x5x280

Power Cleans

8x65
5x135
3x5x205

50-40-30-20-10
double unders
squats

5:27

Power cleans were butter; felt like a metcon weight. I'm going to PR the **** out of my clean the next time it comes up. Metcon was done with no rest after the lifts, and felt surprisingly easy. For comparison, 5:27 is 9 seconds under my "Annie " PR.

Christopher G. Woods 07-15-2010 12:38 PM

Re: I've got a Monster in my Pocket!!!
 
2:00pm

400m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 v-ups
10 chin-ups
10 HSPU's

Split Jerk

8x75
5x145
3x215
1x240
1x255
1x270
285f
1x285 (PR)
295f
295f
295f

Nice to get a PR, but I should have been able to get 295. The first two attempts both went up, they were just a little out in front. By the third try I was just out of gas.

Anthony Bainbridge 07-15-2010 01:16 PM

Re: I've got a Monster in my Pocket!!!
 
Congrats on the triple BW Chris! Huge accomplishment!

Christopher G. Woods 07-15-2010 04:18 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;811516]Congrats on the triple BW Chris! Huge accomplishment![/QUOTE]

Thanks Anthony!

Christopher G. Woods 07-15-2010 04:20 PM

Re: I've got a Monster in my Pocket!!!
 
6:00

5 rounds

400m run
21 HSPU's
15 box jumps, 24"

24:06

Killer, the box jumps really take it out of you going into the run.

Christopher G. Woods 07-16-2010 04:54 PM

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

2 x each:

20 lateral lunges
10 hip/back extensions
20 frogleg sit-ups
10 kipping pull-ups
15 push-ups

Rack Pulls (Knees)

8x135
5x265
3x385
3x5x445

Romanian Deadlifts

8x135
3x5x265

Tabata Kettlebell Swings, 1.5 pood

12-12-12-12-10-10-10-10

Rack pulls were heavier than I expected, but I probably could have done more on the Romanians. I was working at 85% and 50% of my max deadlift, respectively. I'd planned to do the 5 minute kettlebell snatch test for my metcon, but I got a few reps into it and decided that my callouses wouldn't last the first minute. :D

Christopher G. Woods 07-18-2010 12:33 PM

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

50 double unders
10 pistols
10 kettlebell snatch, 16kg (each hand)
10 toes to bar
5 muscle-ups

OHS

8x55
5x115
3x155
3x167.5
3x180
3x190
3x202.5
2x215 (fail on 3)

"Nancy"

5 rounds
400m run
15 OHS, 95#

15:05

Should have gotten 215. The 155 set was an accident, I forgot to finish loading the bar for 167.5. My shoulders were pretty tight today, as well. I was having a lot of trouble keeping the bar back. Nancy time was ****ty. It's faster than last time, I think; I didn't bother to check. I'm pretty sure our 400m run is longer here than at the old place, but it still ****es me off that my time on that WOD has slipped so much. I need to start doing more sprint work. I know I say that a lot, but it really needs to happen.

Christopher G. Woods 07-19-2010 04:01 PM

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

2 x each:

20 inside lunges
10 hip/back extensions
20 frogleg sit-ups
10 chin-ups
10 HSPU's

Floor Press

8x75
5x145
4x250
2x5x235

Close-Grip Bench Press

8x75
5x135
3x5x175

Tabata Push-ups

16-16-16-16-15-11-11-9

Should have been able to get 250 on the floor press. Could have gone heavier on the close-grip. Thought I was going to get 16's on Tabata, then just died. This workout was really rushed; I did the whole thing in 30 min.

Christopher G. Woods 07-20-2010 01:55 PM

Re: I've got a Monster in my Pocket!!!
 
11:15am

7km hill run

41:45 (PR)

Surprised by the PR, I was just trying to survive the July heat.

Christopher G. Woods 07-20-2010 03:16 PM

Re: I've got a Monster in my Pocket!!!
 
5:15

2 x each:

50 double unders
20 reverse lunges w/ twist
10 hip extensions
10 v-ups
10 kipping pull-ups
dislocates, v1x10, v2x10

Hang Power Snatch

8x45
5x65
3x95
1x115
1x135
1x155
165f
165f

7 rounds

7 power snatch, 95#
7 snatch balance, 95#
7 OHS, 95#

12:49

Christopher G. Woods 07-22-2010 12:32 PM

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

2 x 10 each:

OHS, 45#
hip/back extension
GHD sit-ups
pull-ups
ring dips

Box Squat, 20"

8x135
5x225
3x315
3x5x380

Bulgarian Split Squat

8x95
5x135
3x5x175

3 rounds

250m row
50 lunges
5 box jumps, 30"

8:32

Could have definitely gone heavier/lower on the box squats and probably could have gone heavier on the bulgarians, but I'm just starting to play around with these. I wish I'd had time to do 5 rounds of the metcon, but I needed to get to the bank before 3pm.

Christopher G. Woods 07-22-2010 02:51 PM

Re: I've got a Monster in my Pocket!!!
 
5:30pm

12 x 125m row, 30 sec rest

24.3
23.9
23.9
24.9
25.3
26.0
25.5
25.9
26.1
26.3
25.8
25.6

Christopher G. Woods 07-23-2010 04:46 PM

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

50 double unders
20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 chin-ups
15 push-ups

Bench Press

8x95
5x155
3x225
1x245
1x265
285f
1x275

30 muscle-ups

6:45

10 x 100m sprint (slight downhill grade), walk back to start and go

****ed off about the bench, 275 is 20# shy of my modern PR. Muscle-ups is a little over a minute above PR. Really didn't have much gas in the tank today. Sprints felt smooth though.

Christopher G. Woods 07-25-2010 12:24 PM

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

2 x each:

10 sumo squat w/ rotation
10 hip extensions
10 toes to bar
15 ft rope climb
7 parallette HSPU's

20 min AMRAP

50 double unders
30 abmat sit-ups, unanchored
20 kettlebell swings, 24kg

6 rounds + 18 sit-ups

Probably should have been able to get 8+ on this, but energy was lacking today. Definitely didn't eat enough yesterday. I think lifting every day has been wearing on me a little. I'm going to roll the current lift rotation back into the every other day concept I was trying before, flip flopping the 5 rep days between 5x5's and the paired 3x5's I've been doing lately. I'm going to keep the squatting, pressing/overhead, pulling rotation (which will include the metcon only days) and do a more partitioned weightlifting/gymnastic/sprints program on the days I do the paired 3x5's. Metcons will be in the short-medium time domain on lifting days and medium-extra long on the metcon only days.

Christopher G. Woods 07-26-2010 03:30 PM

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

2 x 10 each:

inside lunges, each leg
hip and back extensions
GHD sit-ups
pull-ups
ring dips

Front Squats

8x95
5x185
5x5x280

Death by Squat Clean, 155#

8 rounds + 5 reps

Front squats felt LIGHT! Death by squat clean felt AWFUL!

Christopher G. Woods 07-27-2010 11:56 AM

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

50 double unders
10 OHS, 45#
10 hip extensions
20 frogleg sit-ups
10 kip swings
10 scapula push-ups

5 rounds

400m run
50ft walking lunge
25 push-ups
15 pull-ups

23:52

Christopher G. Woods 07-29-2010 02:26 PM

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

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

Deadlifts

8x135
5x265
3x392.5
3x420
3x445
3x472.5

"Christine"

3 rounds
500m row
12 deadlifts, 185#
21 box jumps, 24"

12:31

Had intended to go up to 495 on the deadlifts, but it wasn't happening. Time on Christine is pretty smack in the middle of my 20" box time and my 30"/255# time, so not bad.

Christopher G. Woods 07-30-2010 03:42 PM

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

50 double unders
10 sumo squats w/ rotation
10 hip extensions
20 frogleg sit-ups
10 scapula push-ups

"Cindy" w/ 20lb vest

20 rounds

3 rounds shy of my normal chest to bar PR (did not do c2b today), so not too shabby.

Christopher G. Woods 08-01-2010 12:57 PM

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

2 x each:

20 forearm to instep lunges
10 hip/back extensions
10 toes to bar
15 ft rope climb
7 parallette HSPU's

Bench Press

8x75
5x155
3x5x195

Push Press

8x65
5x125
3x5x160

Tabata Ring Dips

10-10-10-10-10-5-5-5=65/5

10 x 1 min sprint, 30 second rest

~2460 meters

Shoulder's been bother me, so I kept the pressing light (65% instead of 75%). Started bothering me on the ring dips too, which is new. I might take a month and cut out anything overhead, lighten up on pressing in general, and see if it improves. That would still leave me two months to train full on before the Hopper.

Christopher G. Woods 08-02-2010 04:52 PM

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

2 x each:

20 inside lunges
10 hip extensions
20 frogleg sit-ups
10 chin-ups
10 dislocates

10 rounds

50 double unders
10 kettlebell swings (Russian), 32kg
5 power cleans, 135#

19:50

First day taking it easy on the shoulder, no overhead means no American swings. Time was pretty decent on this. Never really got hard, pretty constant movement.

Daniel Pope 08-02-2010 08:02 PM

Re: I've got a Monster in my Pocket!!!
 
Chris, your training is looking very solid, do you follow any particular program?

Christopher G. Woods 08-03-2010 03:29 PM

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

2 x 10 each:

OHS, 45#
hip/back extensions
GHD sit-ups
kipping pull-ups
dislocates

Front Squat

8x95
5x185
3x275
1x335
1x355
1x375
395f

10 min AMRAP

250m row
135# walking lunge, 10 reps
5 weighted pull-ups, 45#

4 rounds + 35 meters (includes coast out)

Got greedy on the Front Squat; set my goal at 5% over PR instead of the normal 2.5%. Should have made the AMRAP 15 minutes; wasn't long enough to really feel it.

Christopher G. Woods 08-04-2010 02:38 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Daniel Pope;820858]Chris, your training is looking very solid, do you follow any particular program?[/QUOTE]

Thanks Dan! I do my own programming; it runs on a pretty complex template.
The base layer looks like this

Week 1

Lift+metcon - metcon - Lift+metcon - rest day - metcon - Lift+metcon - rest day

Week 2

metcon - Lift+metcon - metcon - rest day - Lift+metcon - metcon - rest day

The rotation for the heavy lifts is as follows:

1 rep max - 5x5 - 3 rep max - paired 3x5's

The modality of the metcons is determined by the old "Theoretical Template". The movement focus for each day is on a rotation of Squating, Pressing/Overhead and Pulling; pull-ups can be dropped in on either a pulling or pressing/overhead day, and obviously any day that comes up as pure monostructural with no heavy lift gets skipped on the movement focus rotation.

Monostructural elements for metcons go on a rotation of:

running - rowing - running - double unders- rowing - running - rowing - double unders

Metcons also get a classification for length and intensity. Short metcons are 12 minutes or less, medium is 15-25 minutes, long is 25-35, and extra long is 35+. Intensity levels are light, medium, heavy and extra heavy. For weightlifting elements this correlates to weights at 40, 50, 60 and 70% of 1 rep max; the intensity parameters for gymnastic and monostructural elements are a little more complex than I care to go into in this post. Metcons on lifting days range from short/light to medium/extra heavy; Metcon only days range from medium/light to extra long/medium. I don't do extra heavy for anything longer than medium duration and extra long metcons don't go above medium intensity.

Also, on days that I do the paired 3x5 lifts, the metcon rotation skips and I do what I call a "component day". I do the lifts, then a short single movement gymnastic workout (usually a tabata or 100 reps for time, etc.) followed by a short sprint based monostructural workout (this is included in the monostructural rotation)

Christopher G. Woods 08-05-2010 12:15 PM

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

10 x 400m run, every two minutes on the minute

Ouch! I only made the ninth round by a second or two. I made the last one by about ten seconds, but only because I was going all out. On the whole, I'm pleased. 4 kilometers in 20 minutes is on pace with my best 5k, plus you can knock about two minutes off for rest periods. I really need to run a 5k on a track sometime, since I'm usually doing them on less than forgiving road routes.

Christopher G. Woods 08-06-2010 03:18 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
15 kip swings
10 scapula push-ups

Weighted Chin-ups

8xBW
5x15
3x25
5x5x55

3 rounds

50 ft walking farmers lunge, 50# dumbells
25 push-ups
15 pull-ups

5:55

Metcon hurt; grip started to give out on the last set of pull-ups, had to break it into 3 sets.

Christopher G. Woods 08-08-2010 12:26 PM

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

2 x each:

20 reverse lunges
10 hip extensions
10 v-ups
10 pull-ups
dislocates

3 rounds

1000m row
100 sit-ups
10 deadlifts, 315#

28:57

This took considerably longer than I had anticipated. It wasn't that it was harder than I thought; the sit-ups just chewed up a lot more time (unbroken) than I had planned.

Christopher G. Woods 08-09-2010 03:56 PM

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

2 x each:

20 inside lunges
10 hip and back extensions
10 GHD sit-ups
10 kipping pull-ups
dislocates

Back Squat

8x115
5x235
3x355
3x380
3x405
3x425
3x455

3 rounds

1 min max back squat, 190#
1 min rest

23-17-15

Daniel Pope 08-09-2010 07:02 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;822004]Thanks Dan! I do my own programming; it runs on a pretty complex template.
The base layer looks like this

Week 1

Lift+metcon - metcon - Lift+metcon - rest day - metcon - Lift+metcon - rest day

Week 2

metcon - Lift+metcon - metcon - rest day - Lift+metcon - metcon - rest day

The rotation for the heavy lifts is as follows:

1 rep max - 5x5 - 3 rep max - paired 3x5's

The modality of the metcons is determined by the old "Theoretical Template". The movement focus for each day is on a rotation of Squating, Pressing/Overhead and Pulling; pull-ups can be dropped in on either a pulling or pressing/overhead day, and obviously any day that comes up as pure monostructural with no heavy lift gets skipped on the movement focus rotation.

Monostructural elements for metcons go on a rotation of:

running - rowing - running - double unders- rowing - running - rowing - double unders

Metcons also get a classification for length and intensity. Short metcons are 12 minutes or less, medium is 15-25 minutes, long is 25-35, and extra long is 35+. Intensity levels are light, medium, heavy and extra heavy. For weightlifting elements this correlates to weights at 40, 50, 60 and 70% of 1 rep max; the intensity parameters for gymnastic and monostructural elements are a little more complex than I care to go into in this post. Metcons on lifting days range from short/light to medium/extra heavy; Metcon only days range from medium/light to extra long/medium. I don't do extra heavy for anything longer than medium duration and extra long metcons don't go above medium intensity.

Also, on days that I do the paired 3x5 lifts, the metcon rotation skips and I do what I call a "component day". I do the lifts, then a short single movement gymnastic workout (usually a tabata or 100 reps for time, etc.) followed by a short sprint based monostructural workout (this is included in the monostructural rotation)[/QUOTE]

Wow, you weren't kidding. I came from a strongman background and am trying to learn how to program properly for myself. Definitely had a big drop off in strength from the crossover and am now looking back thinking that i could have avoided this. Anyway, strength is steady climbing back up with conditioning getting better as well.

I'm following your progress, hopefully I can glean some good stuff from your sessions. Do you find that too much conditioning stalls your strength gains?

Christopher G. Woods 08-10-2010 05:01 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Daniel Pope;824560]Wow, you weren't kidding. I came from a strongman background and am trying to learn how to program properly for myself. Definitely had a big drop off in strength from the crossover and am now looking back thinking that i could have avoided this. Anyway, strength is steady climbing back up with conditioning getting better as well.

I'm following your progress, hopefully I can glean some good stuff from your sessions. Do you find that too much conditioning stalls your strength gains?[/QUOTE]

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.

Christopher G. Woods 08-11-2010 03:48 PM

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

500m row

2 x each:

20 lateral lunges
10 glute-ham raises
20 frogleg sit-ups
10 chin-ups
10 dislocates

20 min AMRAP

25 double unders
5 pull-ups

26 rounds

Christopher G. Woods 08-12-2010 12:05 PM

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

2 x 10 each:

OHS, pvc
hip and back extensions
GHD sit-ups
kipping pull-ups
dislocates

Good Mornings, feet together

8x65
5x95
3x5x135

Pendlay Rows

8x95
5x135
3x5x185

100 pull-ups

4:57

10 x 100m sprint, on the minute

Kept the lifting light today. Pull-ups were normal, not chest to bar like I usually do. I've decided to work chin over bar pull-ups back into my routine. This is influenced largely by the use of chin over bar in the Games this year. It will let me get some lighter, quicker and higher volume work in while putting a little less wear and tear on my shoulders. All sprints were under 15 seconds except the last two; I started getting a bad stitch in my left abdominal, which I think is a little left-over strain from Sunday's workout.


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