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

Christopher G. Woods 08-26-2011 05:00 PM

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

2 x each:

20 lunge-kick-tilts
10 glute-ham raises
10 GHD sit-ups
15 ring rows
10 HSPU's
20 dislocates

20 minute AMRAP

20 pull-ups
30 push-ups
50 sit-ups, anchored

5 rounds

Christopher G. Woods 08-29-2011 09:21 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
10 HSPU's
20 dislocates

"c2b Cindy"

20 minute AMRAP
5 c2b pull-ups
10 push-ups
15 squats

20(21?) rounds + 12 squats

I was trying to track my rounds in groups of 5, but I might have done an extra round in the second batch. Either way, it puts me just abit under my c2b PR of 23 rounds; not bad, since I wasn't pushing that hard.

Christopher G. Woods 08-30-2011 04:50 PM

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

20:42.2

Christopher G. Woods 09-01-2011 02:59 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
20 dislocates

Power Cleans

8x95
5x135
3x185
1x205
1x225
1x245
265f
1x265
275f
275f

Tabata Mashup

95# push press
split squat jumps

PP 14-17-17-14-10-11-7-12=7/102
SJ 22-22-21-20-18-16-18-21=16/158

Total=23/260

8 x 100m sprint, on the minute

Christopher G. Woods 09-02-2011 04:02 PM

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

2 x each:

20 lateral lunges
10 glute-ham raises
10 toes to bar
10 HSPU's
20 dislocates

20 minute AMRAP

10 c2b pull-ups
20 sit-ups, unanchored
30 squats

9 rounds + 17 sit-ups

Should have hit 10 rounds.

Christopher G. Woods 09-04-2011 12:29 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

Press

8x65
5x95
3x135
1x155
1x165
175f
175f

15-12-9-6-3

power cleans, 135#
bar facing burpees

8:06

4 x 400m run, 30 second rest

1:41-1:47-1:44-1:49

WTF! I haven't failed on a 175# press in years.

Christopher G. Woods 09-05-2011 04:39 PM

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

2 x each:

20 lateral lunges
10 glute-ham raises
10 ghd sit-ups
10 kipping pull-ups
5 parrellette HSPU's
20 dislocates

20 minute AMRAP

7 muscle-ups
50 ft tire flip

5 rounds + 2 flips

Christopher G. Woods 09-06-2011 04:50 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

5 OHS, 155#
15 push-ups
1/2 gasser

48.98-45.88-44.66-44.78-41.11

Should have taken the time to do a few warm-ups snatches.

Christopher G. Woods 09-08-2011 01:38 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
20 dislocates

Weighted Chin-ups

8xBW
5x25
5x45
5x55
5x65
5x75
5x85

15-12-9-6-3

front squats, 185#
c2b pull-ups

8:06

12 x sprint 15yd up-10yd lateral-15yd back-10yd lateral, every 30 seconds

Christopher G. Woods 09-10-2011 03:53 PM

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

500m row

2 x each:

20 inside lunges
10 glute-ham raises
10 GHD sit-ups
10 kipping pull-ups
5 parrallette HSPU's
20 dislocates

20 minute AMRAP

3 rope climbs
15 ring dips

5 rounds

Christopher G. Woods 09-11-2011 10:41 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

Deadlifts

8x135
5x225
5x285
5x345
5x395
5x420
3x445

10 minute AMRAP

wearing 45# vest
5 pull-ups
10 push-ups
15 squats

6 rounds + 7 push-ups

Pretty beat this morning. Didn't get enough sleep the last few nights, plus football practice this morning.

Christopher G. Woods 09-12-2011 03:57 PM

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

2 x each:

20 lateral lunges
10 glut-ham raises
10 GHD sit-ups
10 c2b kipping pull-ups
10 ring dips
20 dislocates

20 minute AMRAP

50ft walking lunges
30 kettlebell swings, 24kg
50ft walking lunges
30 sit-ups, unanchored

5 rounds + 2nd set of lunges

Christopher G. Woods 09-13-2011 02:47 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
20 dislocates

5 rounds

3 push jerks, 225#
5 muscle-ups
200m sprint
rest 3 minutes

1:20-1:17-1:29-1:36-1:36

Christopher G. Woods 09-15-2011 01:49 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
20 dislocates

Front Squats

5x135
5x165
5x205
5x245
5x285
5x300
5x320

21-15-9

hip extensions
toes to bar
push press, 95#

4:45

tabata 5 yd shuttle

10-8-8-8-8-8-8-9

Christopher G. Woods 09-16-2011 04:09 PM

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

2 x each:

20 lateral lunges
15 reverse hyper-extensions
15 GHD sit-ups
15 ring rows
10 HSPU's
20 dislocates

20 minute AMRAP

50ft. yoke carry, 355#
30 squats
20 c2b pull-ups

7 rounds

Christopher G. Woods 09-18-2011 01:39 PM

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

2 x 20 each:

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

Bench Press

5x115
5x145
5x175
5x205
5x235
5x250
4x265

5 rounds

15 OHS, 95#
10 ring dips

6:33

10 x 100m sprint, on the minute

Christopher G. Woods 09-19-2011 04:59 PM

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

2 x each:

20 inside lunges
15 glute-ham raises
15 GHD sit-ups
10 c2b kipping pull-ups
5 parrallette HSPU's
20 dislocates

20 minute AMRAP

1 legless rope climb
max unbroken push-ups

32-16-17-14-17-15-12-12-11

9 rounds/146 push-ups

I'm a little disappointed with my push-ups numbers. Also, I would have liked to hit 10 rounds.

Christopher G. Woods 09-20-2011 03:52 PM

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

2 x each:

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

7 rounds

5 power cleans, 185#
15 GHD sit-ups
50 double unders

1:50-1:54-1:49-1:45-1:53-1:46-1:41

I haven't done double unders in a while; the first few sets were a little sloppy.

Christopher G. Woods 09-22-2011 11:42 AM

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

2 x 20 each:

reverse lunge w/ twist
hip extensions
abmat sit-ups
ring rows
push-ups

Back Jerk

5x95
5x135
3x185
1x225
1x245
265f
1x265
275f
1x275

Press

5x95
5x115
5x135
5x155
5x165
175f

15-12-9-6-3

deadlift, 225#
ring dips

3:44

I must have used it all up on 165, because I couldn't even get 175 out of the hole.

Christopher G. Woods 09-23-2011 05:10 PM

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

2 x each:

20 forearm tom instep lunges
15 glute-ham raises
15 GHD sit-ups
10 c2b kipping pull-ups
5 parrallette HSPU's

5 rounds

20 L-sit chin-ups
30 push-ups
400m run

28:01

Note to self: Roast turkey and chocolate cake is not acceptable pre-workout fuel, especially when you don't end up working out for another 3 hours.

Christopher G. Woods 09-25-2011 01:56 PM

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

2 x 20 each:

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

Power Cleans

5x95
3x135
1x185
1x205
1x225
1x245
265f
265f
265f
1x255
265f

Back Squat

5x165
5x215
5x265
5x315
5x355
5x380
2x405

5 rounds

5 muscle-ups
15 wall-ball

9:43

No surprises on the lifts. I only had a 90 minute break between the end of my two games this morning and the start of my workout. I made the mistake of gaming toward a PR of 285 on the power cleans; if I'd gone straight from 245 to 255, I may have gotten 265. Completely out of gas when I got to the metcon.

Christopher G. Woods 09-26-2011 04:24 PM

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

2 x each:

20 inside lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b pull-ups
15 ring dips

5 rounds

100ft walking lunge
50 sit-ups, anchored
25 kettlebell swings, 24kg

20:00

Too slow!

Christopher G. Woods 09-27-2011 06:09 PM

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

2 x 20 each:

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

7 rounds

3 push press, 175#
5 weighted pull-ups, 45#
250m row

1:38-1:33-1:36-1:52-1:52-1:45-1:42

First round should have been faster, but I forgot to set the foot blocks on the rower before I started.

Christopher G. Woods 09-29-2011 02:56 PM

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

2 x 20 each:

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

Hang Squat Snatch

5x45
3x95
3x115
1x135
1x145
1x155
1x165

Deadlift

5x235
5x285
5x335
5x385
5x435

Tabata Burpee Pull-ups

5-5-5-4-4-4-5-4=36/4

Kept it short today; been feeling a little run down. Deadlifts felt good.

Christopher G. Woods 09-30-2011 04:08 PM

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

2 x each:

20 forearm to instep lunges
15 glute-ham raises
15 GHD sit-ups
15 ft rope climb
15 ring dips
20 dislocates

20 minute AMRAP

50 double unders
30 squats
20 c2b pull-ups

6 rounds + 32 double unders

Christopher G. Woods 10-06-2011 02:56 PM

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

2 x 20 each:

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

Push Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x255
265f
265f

Weighted Dips

5x25
5x45
5x65
5x75
5x85

10 rounds

3 weighted pull-ups
5 deadhang pull-ups
7 kipping pull-ups
*round ends when you come off the bar

20:45 + 6 complete rounds

Should have had both attempts at 265. The bar went up; I just didn't get down. I need to focus on catching lower.

Christopher G. Woods 10-07-2011 05:13 PM

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

2 x each:

20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

500m row
50 double unders
50 sit-ups, unanchored
50 push-ups

33:19

This was an altogether ****ty workout. First, our staff meeting at the gym spontaneously got bumped up form 7:30 to 6:30, which caught me about halfway through my warm-up, so I had to wait 30 minutes to finish my warm-up and get on with the WOD. My rowing splits were ****; the bead on one end of my rope was loose and kept slipping, which had me stoping to adjust it constantly; and to top it off, I've had a pounding headache all day, wich throbbed on every bounce of the double unders, every sit-up and every push-up. ****ing lovely!

Christopher G. Woods 10-09-2011 02:33 PM

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

2 x 20 each:

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

Power Cleans

5x95
3x135
1x185
1x205
1x225
1x245
1x255
265f
265f
265f

Back Squat

5x235
5x285
5x335
5x355
5x385

Planned to do some 100m sprints afterward, but my feet are hurting from my two games this morning; need to get some shorter spikes.

Christopher G. Woods 10-11-2011 05:06 PM

Re: I've got a Monster in my Pocket!!!
 
I jacked myself up pretty good on Sunday. I didn't take enough water with me for my two games in the morning and ended up pretty dehydrated for my lifting session. I was exhausted and fatigued the rest of the day, and when I woke up yesterday my entire body was inflamed. My back, my legs and especially my feet (chronic plantar fasciitis) were all in pain. I decided to skip my workout last night to let myself recover. Woke up feeling great today.

3 minute Air-dyne

2 x 20 each:

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

Back Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x265
1x275
1x285
1x295 (=PR)

Bench Press

5x155
5x185
5x215
5x235
5x255

12 x 125m row, on the minute

I had only planned to go up to 285 on the jerks, but the weight was just flying up. I could have easily done 300+ today, but I needed to move on. I'll be hitting these again a week from Thursday and probably looking for 305-315.

Christopher G. Woods 10-13-2011 05:08 PM

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

2 x 20 each:

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

Hang Squat Snatch

5x95
3x115
1x135
1x145
1x155
1x165
175f
175f
1x175

Deadlift

5x245
5x295
5x345
5x395
5x445

3 rounds

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

8:14

First two attempts at 175 were sloppy. Weight wasn't an issue; I just had the bar out in front. Deadlifts were fast and tight; 445 flew up. I should have been faster on the metcon, but I had time to rest all of 2 minutes after finishing my deadlifts.

Christopher G. Woods 10-14-2011 03:29 PM

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

2 x each:

20 reverse lunges
15 hip/back extensions
15 lying leg twists
15 ring rows
15 ring dips
20 dislocates

20 minute AMRAP

200m run
15 squats
10 c2b pull-ups

10 rounds + 15 squats

Christopher G. Woods 10-16-2011 01:41 PM

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

2 x 20 each:

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

Push Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x255
1x265
1x275 (PR)

Press

5x110
5x130
5x150
5x160
170f

8 x250m row, 30 second rest

50.9
50.8
52.3
52.7
55.6
56.5
55.4
53.0

Nice to get the PR, but my shoulder is still causing me problems on the press.

Christopher G. Woods 10-17-2011 04:33 PM

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

2 x each:

20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

5 muscle-ups
10 kettlebell swings, 24kg
20 sit-ups, unanchored

9:55

Christopher G. Woods 10-18-2011 06:00 PM

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

2 x 20 each:

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

Power Clean

5x95
3x135
1x185
1x205
1x225
1x245
1x255
265f
265f

Back Squat

5x205
5x245
5x295
5x345
5x395

4 x 400m run, 30 second rest

1:36
1:34
1:42
1:46

I don't know why I can't get 265 lately; it's 10 pounds shy of my PR. Whatever, I'm sure I'll keep cracking on it and then suddenly it'll just jump up there.

Christopher G. Woods 10-20-2011 01:52 PM

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

2 x 20 each:

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

Back Jerks

5x95
3x135
1x185
1x225
1x245
1x265
1x285
295f

Bench Press

5x165
5x195
5x225
5x245
5x265

3 rounds

50 double unders
30 squats
20 toes to bar

7:49

Shoulder felt a little wonky on the jerks, so I left it alone when 295 didn't go on the first try. I should have gone for 305 last week, when it was jumping up. Bench felt strong.

Christopher G. Woods 10-21-2011 05:14 PM

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

2 x each:

20 inside lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

500m row
20 ring dips
15 L-sit chin-ups

25:47

Rowing splits were ****!

Christopher G. Woods 10-23-2011 01:48 PM

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

2 x 20 each:

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

Hang Squat Snatch

5x95
3x115
1x135
1x155
1x165
1x175
185f
185f
185f

Deadlift

5x255
5x305
5x355
5x405
455f

10 x 100m sprint, walk back and go

After two games this morning, plus the snatches, my hammies were pretty spent when I went to the bar at 455. Should have got the first and third attempt on 185, bar was just out in front.

Christopher G. Woods 10-24-2011 03:11 PM

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

2 x each:

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

20 minute AMRAP

10 c2b pull-ups
20 walking lunges
30 sit-ups, anchored

10 rounds + 18 sit-ups

Pretty pleased, almost constant movement. I only stopped a couple times on the sit-ups during the second ten minutes. Sit-up reps could have been faster; I need to push those more.

Christopher G. Woods 10-25-2011 06:21 PM

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

2 x 20 each:

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

Push Jerks

5x95
3x135
1x185
1x225
1x245
1x265
1x275
285f
285f
285f

Press

5x130
5x140
5x150
5x160
170f

Tabata Row (meters)

96-94-96-96-95-93-91-94=755/91

Should have had all three attempts at 285; I just kept getting the bar out in front. 170 seems to be the magic number where my shoulder quits on the press; I can get 165 for 5, but I can't get 170 for 1.

Christopher G. Woods 10-27-2011 03:00 PM

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

2 x 20 each:

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

Power Clean

5x95
3x135
1x185
1x225
1x245
1x255
265f
265f
265f

Back Squat

5x205
5x255
5x305
5x355
5x405

5 rounds

50 double unders
15 HSPU's

9:40

I think 265 has gotten inside my head. 255 goes up without much trouble, but it all falls apart at 265.


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