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

Christopher G. Woods 06-16-2011 03:10 PM

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

2 x each:

20 forearm to instep lunges
10 baby elephants
10 lying leg twists
dislocates

Deadlifts

10x135
8x225
3x5x342.5

Thrusters

10x95
8x115
3x5x160

Muscle-ups

3x4

Focusing on strength for the next 8 weeks. Starting all lifts at 65%. Ongoing, Thursdays will start with an AM run, and I'll probably add some more accessory work to the lifting session, but I was short on time today.

Christopher G. Woods 06-17-2011 04:16 PM

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

2 x each:

10 baby elephants --> sumo w/ rotation
10 hip extensions
10 GHD sit-ups
10 kipping pull-ups
10 push-ups

Hang Snatch

8x45
5x65
8x95
15x1x135, on the minute

Wall-ball

20-20

Toes to bar

12-12

Reverse Fly, 20#

20-20

Christopher G. Woods 06-19-2011 01:40 PM

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

50 double unders
20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 ring rows
10 HSPU's

Back Squat

10x135
8x225
3x5x310

Bench Press

10x95
8x135
3x5x205

Chin-ups

12-12

Incline D-flies, 30#

20-20

It still feels weird going so light/low volume this week. More reps/weight and possibly more accessory exercises will be added as the weeks go by. Just have to remember that this is a reset, and I'm letting my body recover from the Open/Regionals season.

Christopher G. Woods 06-21-2011 06:01 PM

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

500m row

2 x each:

20 forearm to instep lunges
10 hip extemsions
20 abmat sit-ups
10 kipping pull-ups
10 push-ups

Hang Clean and Push Jerk

8x65
5x95
3x135
15x1x180, on the minute

Pendlay Row

10x95
8x135
3x5x185

Med-ball GHD Sit-up, 15#

15-15

Ring Dips

12-12


Today

400m run

2 x each:

20 lateral lunges
20 lunge-kick-tilts
10 lying leg twists
dislocates

3 x 10 Single Leg Drives, alternating

3 x 10 kettlebell chop lunges, each leg (12kg)

10 x 10 Up-5 Lateral-10 Up sprints, alternating lateral (L/R)

Christopher G. Woods 06-23-2011 03:48 PM

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

400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 ring rows
10 push-ups

Deadlift

10x135
8x225
3x5x367.5

Thruster

10x65
8x95
3x135
3x5x172.5

Weighted Chin-ups

10xBW
8x25
3x5x45


5:30

3 minute Air-dyne

3 rounds

50 double unders
35 sit-ups, unanchored
21 deadlifts, 225#
15 HSPU's

12:40

Not a great time on the metcon, but it's my first in almost 3 weeks.

Christopher G. Woods 06-24-2011 06:45 PM

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

2 x 10 each:

baby elephants --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups
dislocates

Hang Squat Snatch

8x65
5x95
3x115
15x1x145, on the minute

Wall-ball

25-25

Toes to Bar

15-15

Reverse D-flies, 25#

20-20

Tabata Row (meters)

99-95-95-92-90-94-91-94

Christopher G. Woods 06-26-2011 01:21 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squat

10x135
8x225
3x5x332.5

Bench Press

10x95
8x155
3x5x220

Chin-ups

15-15-15

3 rounds

50 double unders
21 kettlebell swings, 24kg

5:39

Ouch! My metcon sucks right now. I decided to make the switch to high bar back squats today. I think I like the way it leaves my neck feeling a bit better. It should also have an improved impact on the rest of my training versus the low bar squat, and I don't think it will have a considerable impact on my 500# squat goal. Tried to make the swings as competition strict as possible, though I still think it's an excessive extension for the movement.

Christopher G. Woods 06-27-2011 12:23 PM

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

2 x each:

10 baby elephants --> sumo squat w/ rotation
10 glute-ham raises
20 abmat sit-ups
10 kipping pull-ups
10 HSPU's
20 dislocates

Hang Squat Clean and Push Jerk

8x65
5x115
3x155
15x1x192.5, on the minute

Pendlay Rows

10x115
8x155
3x5x195

Med-ball GHD Sit-ups, 15#

17-17

Single Leg Dumbell Deadlift (alternating), 35# each hand

20-20

Incline D-fly, 35#

20-20

Barbell Curl, 65#

15-15

Lateral Raise (thumbs up), 15#

15-15

Tabata Squats

23-22-21-20-19-18-16-16=155/16

Christopher G. Woods 06-28-2011 04:44 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute single unders

2 x each:

20 lunge-kick-tilts
10 baby elephants
dislocates

3 rounds

400m run
250m row
40 sit-ups
25 push-ups

15:23

Christopher G. Woods 06-30-2011 03:45 PM

Re: I've got a Monster in my Pocket!!!
 
2:30

400m run

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x155
8x225
3x315
3x5x395

Thrusters

10x65
8x115
3x155
3x5x185

Weighted Chin-ups

10xBW
8x25
3x5x55


6:00

3.5 mile run, NFT

Christopher G. Woods 07-03-2011 11:50 AM

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

400m run

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
ghd sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

10x45
8x65
5x95
3x115
1x135
7x1x155, on the minute (failed on 8)

Wall-ball, 20#

30-30

Toes to bar

17-17

Reverse Dumbell Flies, 30#

15-15

Have to go to program B for Snatch next week. Didn't have time for any finishing work.


Today

500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

10x135
8x225
3x315
3x5x357.5

Bench Press

10x95
8x135
3x185
3x5x237.5

Chin-ups

17-17-15

No time for metcon (again! :ranting2:). Might try to run later.

Christopher G. Woods 07-04-2011 03:18 PM

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

2 x each:

10 baby elephants --> sumo squat w/ rotation
15 hip/back extensions
15 ghd sit-ups
10 kipping pull-ups
10 HSPU's

Hang Squat Clean and Push Press

8x65
5x115
3x155
15x1x207.5, on the minute

Pendlay Row

10x135
8x155
3x185
3x5x205

5 rounds

50 double unders
30 anchored sit-ups
20 push-ups

9:50

Christopher G. Woods 07-05-2011 05:55 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute single unders

2 x each:

20 lunge-kick-tilts
20 lateral lunges
10 lying leg twists
20 dislocates

5 rounds

500m row
400m run

22:53

Christopher G. Woods 07-07-2011 05:08 PM

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

500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x135
8x225
3x315
2x5x420
4x420(failed on 5th rep)

Thrusters

10x65
8x115
3x155
3x5x195

Weighted Chin-ups

10xBW
8x25
3x5x65

Failure on the last deadlift was a mental error - I didn't get my left hip properly set and locked in before I initiated the rep, but a fail is a fail.


5:30

3 minute Air-dyne

3 rounds
400m run
20 toes to bar
15 ring dips

12:15

Christopher G. Woods 07-08-2011 05:32 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute single unders

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

8x65
5x95
3x115
1x135
5x1x140, on the minute
3 minutes rest
4x1x145, on the minute (failed on 5th)
3 minutes rest
5x1x145, on the minute

5 rounds

100ft farmers carry, 105# each hand
20 wall-ball

9:51

Christopher G. Woods 07-10-2011 01:28 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

10x135
8x225
3x315
3x5x380

Bench Press

10x95
8x155
3x205
3x5x252.5

Chin-ups

17-17-17

10 minute AMRAP
250m row
50ft walking lunge
50ft bear crawl

5 rounds + 123 meters

Christopher G. Woods 07-11-2011 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
3 minutes single unders

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Clean and Push Jerk

8x65
5x115
3x155
1x185
1x1x220, on the minute (failed on 2nd rep)

3 rounds
30 yard prowler push, 90# load
30 yard sprint (this became a walk on the second and third round)
30 yard prowler rope reel-in, 90# load

8:23

Frustrating fail on the HC&J; just slipped right out of my hand on the pull. Rope popped off the prowler with about 8 yards to go on the last round, so I had to stop and retie my knot; otherwise, should have been about 7:40.

Christopher G. Woods 07-14-2011 04:15 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x135
8x225
3x315
3x5x420

Thrusters

10x65
8x115
3x155
3x5x210

Weighted Chin-ups

10xBW
8x25
3x5x70

Christopher G. Woods 07-15-2011 09:22 PM

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

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

8x65
5x95
3x115
15x1x145, on the minute

3 rounds

50 double unders
30 sit-ups, unanchored
25 box jumps
15 toes to bar

11:30

Christopher G. Woods 07-17-2011 12:58 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

10x135
8x225
3x315
3x405 (no attempt for 4th rep)

Bench Press

10x95
8x155
3x205
4x267.5 (no attempt for 5th rep)

Chin-ups

20-20-18

****! I don't if it's because I under-ate yesterday, drank last night, or just didn't have it in me today, but ****! Squats felt weak, even in the warm-ups. The bar was bothering my neck today, which has never happened before. My first two reps were tough, and on my third I could tell I was leaning way too much; I got up to the top of that rep and went straight for the rack. Bench felt good in the warm-ups, but the 3rd and 4th reps were a fight. Oh well, I knew **** was going to get depressing went my progressions went above 80%. On the plus side, my chin-ups felt great; probably because of how little energy I expended before hand, but I'll take it where I can get it.

Christopher G. Woods 07-18-2011 04:23 PM

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

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Clean and Push Jerk

8x65
5x115
3x155
15x1x207.5, on the minute

Didn't have time for a metcon today.

Christopher G. Woods 07-21-2011 02:57 PM

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

2 x each:

20 froearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x135
8x225
3x315
3x5x435

Thrusters

10x65
8x115
3x155
4x215 (couldn't control the bar back to rack position after 4th rep)

Weighted Chin-ups

10xBW
5x25
3x5x75

Hitting 435 for sets should give me an implied PR somewhere in the 540 range. Nice! My last set of 210 was pretty shaky last week, so I had a feeling that I might fail on thrusters this week. Chin-ups were smooth.

Christopher G. Woods 07-22-2011 04:31 PM

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

2 x 10 each:

baby elephants --> sumo squats w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

8x65
5x95
3x135
15x1x150, on the minute

Christopher G. Woods 07-24-2011 01:01 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

10x135
8x225
3x315
3x5x380

Bench Press

10x95
8x135
3x205
3x5x352.5

Chin-ups

20-16-17

Repeat of 80% weights went smooth; next week is 82.5%. Lost a few reps on the chin-ups, but I had a lot left in the tank last week.

Christopher G. Woods 07-25-2011 05:32 PM

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

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extension
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Clean and Push Jerk

8x65
5x115
3x155
15x1x215, on the minute

Felt pretty good today. Hips were a little sore, but cleans were otherwise smooth.

Christopher G. Woods 07-28-2011 02:53 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

8x135
5x225
3x315
3x445 (failed on 4th rep)

Thrusters

8x65
5x115
3x155
3x5x210

Weighted Chin-ups

10xBW
8x30
3x5x75

Just didn't have the juice for the DL's today. Looks like I'll repeat 435 next week before starting the new program. Thrusters were rough, but they were rough last time at 210. Guess I'll give 212.5 a shot next week.

Christopher G. Woods 08-04-2011 03:34 PM

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

400m run

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

8x65
5x95
3x135
15x1x155, on the minute


Sunday

500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

10x135
8x225
3x315
5x392.5
2x392.5

Bench Press

10x95
8x155
3x205
2x5x260
4x260

Chin-ups

20-15-20

I had planned to switch back to low bar today, but there was an abrasion on my upper back right where the bar should sit. Just didn't have the juice on the last set of bench, and I have no idea what happened on the second set of chins.


Monday

400m run

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Cleans and Push Jerk

8x65
5x115
3x155
15x1x220, on the minute

These felt like butter.

Today

400m run

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x135
8x225
3x315
5x435
2x435

Okay, this was supposed to be the final week of this progression, and it was actually kind of a coin flip. I'd actually toyed with the idea of last week being it and scheduling a vacation for this weekend, but those plans ended up not being in the cards. After struggling with a weight on the deadlifts that I've already done twice, I decided to scrap this weeks progressions and do some long light metcons this week. I'm going to start a modified Conjugate CrossFit program next week, so I might as well rest up for my first round of 1 rep max squats on Thursday. I rested for 2 hours, then:

5k row

20:42.4

This is only 34 seconds over my PR, which isn't bad for not having done much metcon or rowing in several weeks and being about 4 hours removed from lunch.

Christopher G. Woods 08-05-2011 01:53 PM

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

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

5 rounds

50 walking lunges
30 push-ups
20 toes to bar

18:59

Ouch, I had a 15 minute pace going for the first 3 rounds, then I just fell off the ledge.

Christopher G. Woods 08-11-2011 01:48 PM

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


2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squat

8x135
5x225
3x315
1x365
1x405
1x425
445f

3 rounds NFT

20 kettblebell swings, 32kg
90 sec rest
30 farmers lunges, 35# each hand
90 sec rest

10 x 10-20-30 yard suicide, on the minute

Very disappointed about the squats; I was supposed to hit 465 today.

Christopher G. Woods 08-12-2011 05:05 PM

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

20 lunge-kick-tilts
10 glute-ham raises
10 toes to bar
15 ring rows
10 HSPU's

20 minute AMRAP

5 push jerks, 115#
10 c2b pull-ups
15 push-ups
20 abmat sit-ups, unanchored

8 rounds + 15 push-ups

Christopher G. Woods 08-14-2011 10:15 AM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Box Jumps

5x30.5"
3x33.5"
1x36"
1x38.25"
1x40.5"

Back Squats, DE

10x135
12x2x245

3 rounds NFT

95# bulgarians, 12 each leg
90 sec rest
20 reverse hypers, 70# 1st set - 100# 2nd and 3rd set
90 sec rest

Christopher G. Woods 08-14-2011 08:19 PM

Re: I've got a Monster in my Pocket!!!
 
4 hours later

5.5 km run

30:46

Christopher G. Woods 08-15-2011 05:21 PM

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

2 x each:

20 lateral lunges
15 hip/back extensions
10 kipping pull-ups, base of sternum
20 lying leg twists
15 push-ups

20 minute AMRAP

5 muscle-ups
7 squat snatches, 95#
9 HSPU's

6 rounds + 7 snatches

Christopher G. Woods 08-16-2011 04:37 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

5 rounds

400m run
20 chest to bar pull-ups
3 min rest

2:19-2:29-3:07-3:22-3:16

Awful performance!

Christopher G. Woods 08-18-2011 01:49 PM

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


20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

8x135
5x225
3x315
1x405
1x455
485f

3 rounds NFT

15 unbroken hang power cleans, 135#
rest 90 sec
30 jump lunges
rest 90 sec

4 x 40 yard sprint, every 30 seconds

then the storms came, so inside and:

16 x 5-10-5 shuttle, every 30 seconds

Christopher G. Woods 08-19-2011 04:10 PM

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

2 x each:

20 lunge-kick-tilts
10 glut-ham raises
10 GHD sit-ups
15 ring rows
15 push-ups

15 HSPU's
1 L-sit Chin-up
13 HSPU's
3 L-sit Chin-ups
11 HSPU's
5 L-sit Chin-ups
9 HSPU's
7 L-sit Chin-ups
7 HSPU's
9 L-sit Chin-ups
5 HSPU's
11 L-sit Chin-ups
3 HSPU's
13 L-sit Chin-ups
1 HSPU
15 L-sit Chin-ups

11:25

3 seconds over PR, so not bad. Had to give my feet a rest today.

Christopher G. Woods 08-21-2011 01:01 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Box Jumps

5x30.5"
3x33.25"
1x38"
1x40"
1x41"

DE Back Squats

8x135
5x225
12x2x275

3 rounds NFT

15 Good Mornings, 135#
rest 90 seconds
30 unbroken wall ball, 20# (only got 22 on set 3)
rest 90 seconds

8 x 250m row, 60 sec rest

53.7
54.5
55.0
54.3
54.5
55.3
55.6
56.5

Last box jump should have been higher, but I didn't measure it first. Could have gone heavier on the good mornings. Should have been able to finish the last set of wall-ball. Wasn't going all out on rows, just strong and steady.

Christopher G. Woods 08-22-2011 05:07 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

2 x each:

20 lateral lunges
10 glute-ham raises
10 GHD sit-ups
15 ring rows
15 push-ups
dislocates

5 rounds

1 rope climb
10 ring dips
15 c2b pull-ups

14:10

Felt really run down today; I ended up taking a 30 minute nap in the parking lot before coming into the gym to workout. About 3 hours out from lunch before I started. Haven't done rope climbs or ring dips in a while. This one hurt.

Christopher G. Woods 08-23-2011 04:49 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 lying leg twists
15 ring rows
10 HSPU's

20 minute AMRAP

20 push-ups
250m row
30 sit-ups, unanchored

6 rounds + 250m row

Christopher G. Woods 08-25-2011 05:09 PM

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

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squat

8x135
5x225
3x315
1x405
1x455
485f

5 rounds

50 ft overhead walking lunge, 95#
50 ft farmers walk, 105# each hand

5:37

10 x L-cone sprints, every 30 seconds

10 x 10 yard bursts, every 30 seconds

Very disappointed by once again not hitting 485. I'll be switching up the routine next week. I had wanted to do some 100's today, but the weather kept me indoors again.


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