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

Christopher G. Woods 05-22-2009 04:06 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

Front Squat x 1

135-225-315-335-355-365(PR)

Front Squat PR's is tasty! I'm adding a new goal to my program; I want a four wheel front squat.

Tom Brose 05-22-2009 04:49 PM

Re: I've got a Monster in my Pocket!!!
 
Nice PR! i watched a few O lifters finish off with 400+ Front squats, the bar bounces nicely at that weight.

Christopher G. Woods 05-23-2009 03:51 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Tom.

3 x 10 each:

45# OHS
35# dumbell swing
situps
pullups
pushups

10 x 250m row, 1 min rest between intervals

55.4-55.8-55.5-53.0-51.9-53.8-58.0-56.1-58.6-53.9

No PR attempts here, just going for consistency.

Christopher G. Woods 05-24-2009 11:54 AM

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

forearm to instep lunge, 10 each leg
15ft. legless ropeclimb
10 frogleg situps
10 pushups

"Helen"

3 rounds
400m run
21 kettlebell swings, 1.5 pood
12 pullups

12:43

I don't know what it is about this WOD. I hit my PR (8:something) about a year ago, and since then my time has gotten progressively worse. Honestly, all of my running related times have gotten worse over the past year.

Christopher G. Woods 05-27-2009 04:35 PM

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

3 x 10 each:

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

Bench Press x 5

135-185-205-225-245-255

Pullups

BW x 10
25 x 8
3 x 5 reps @45#

Christopher G. Woods 05-28-2009 02:01 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

forearm to instep lunge
situps
dislocates
pushups

10 x 200m sprint, 1 min rest between intervals

33.03-32.26-36.84-37.24-37.42-39.39-44.68-40.47-38.12-42.83

Christopher G. Woods 05-31-2009 12:20 PM

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

Fight Gone Bad

297

Better than last time, but nowhere near my PR. This wasn't a planned workout, it was part of a going away party for my friend Glory.

Today (back on schedule)

3 x 10 each

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

"Grace"

30 clean and jerks, 135#

2:15

22 seconds over PR, but I made it to 16 reps without dropping the bar. My new aim is to go the whole workout doing controlled reps.

Christopher G. Woods 06-01-2009 04:42 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

forearm to instep lunges
hip and back extensions
frog situps
dislocates
pushups

3 rounds
5 min rowing, alternating intervals
-30 seconds relaxed pace
-30 seconds full sprint
1 min rest
repeat twice

83 kcal-72 kcal-71 kcal

Christopher G. Woods 06-10-2009 03:22 PM

Re: I've got a Monster in my Pocket!!!
 
Hurt my back last Tuesday, took the rest of the week off, then did the Running/Endurance Cert on Saturday and Sunday. A little burned out the last two days, since I lost my day off to the Cert. Back in action today; trying out the CrossFit Football WOD's, one cycle behind.

15 min AMRAP
110 yard sprint
ME pullups

110 pullups

This is just a few reps shy of my "Nicole" PR, which is pretty sweet. I did the WOD on the field at my old high scool, which wasn't really condusive to tracking rounds (my guess is around 12-15), so I just kept a running tally of my pullups.

Christopher G. Woods 06-15-2009 04:59 PM

Re: I've got a Monster in my Pocket!!!
 
Okay, I'm really starting back up now. Injuries, car troubles and other issues will no longer stand in my way.

20 meter sprint
50 knees to elbows
40 meter sprint
40 knees to elbows
60 meter sprint
30 knees to elbows
80 meter sprint
20 knees to elbows
100 meter sprint
10 knees to elbows

19:34

Took a lot longer than I expected. I hate knees to elbows, and doing them on a wobbly goal post didn't make them any more enjoyable.

Christopher G. Woods 06-16-2009 02:57 PM

Re: I've got a Monster in my Pocket!!!
 
"CF Football Grace"

15 clean and jerks, 155#
full gasser
10 clean and jerks
1/2 gasser
5 clean and jerks
1/4 gasser

6:45

Anthony Bainbridge 06-17-2009 06:56 AM

Re: I've got a Monster in my Pocket!!!
 
Just saw your front squat - very nice!! Sorry to hear you aren't heading to the Games. Did you attempt the Last Chance??

Christopher G. Woods 06-17-2009 04:36 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks, Anthony. It's good to hear from you.

Yeah, the quals were kind of a disappointment (though nothing near the BS you and Jodi had to deal with). I was sick as a dog that week. I killed on the strength stuff, but I couldn't breathe very well which killed me on the 2k row and the running WOD. I was going to do the last chance, but I sprained my wrist the week prior and just kind of got out of it mentally. It's a shame, because I think I could have killed that WOD lineup. At the same time, it's kind of a good thing I didn't. My car blew up this past week, and I'm not sure if I would have been able to swing the repairs if I'd already laid out travel expenses for me and my girlfriend to get to Aromas. I'm going to use the opportunity to focus on things here, rack up some certs, win the Mid-Atlantic Hopper Challenge (still can't believe I came in third last year), and come back stronger next year.

"The Mooch"

15 min AMRAP

3 back squats, 225#
6 pullups
9 pushups

15 rounds+squats

Christopher G. Woods 06-19-2009 04:19 PM

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

315# deadlift, 7 reps
21 double unders

5:33

Christopher G. Woods 06-21-2009 11:30 AM

Re: I've got a Monster in my Pocket!!!
 
2 x 155# snatch, every two minutes on the minute for 8 rounds

I did this before running the Sunday WOD. Was supposed to do a sprint WOD afterward, but I'm short on time and my hip is bothering me a little. Might do it later if a feel up to it.

Christopher G. Woods 06-23-2009 01:25 PM

Re: I've got a Monster in my Pocket!!!
 
Overhead Squat x 5

95-135-145-155-165-175-185

Dumbell Hang Clean and Press x 10

40-50-60-60-60

Christopher G. Woods 06-25-2009 04:38 PM

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

Deadlift x 5:

225-315-365-400-425

3 rounds
20 push press, 95#
40 frogleg situps
60 squats

9:22

No PR attempts on the Deadlifts, just trying to wake up the muscles after the past month. Should have been able to do sub 9 on the metcon.

Christopher G. Woods 06-28-2009 11:04 AM

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

Weighted Pullups x 1

45-50-55-60-65-70-75

20 min AMRAP
5 thrusters, 95#
7 hang power cleans, 95#
10 SDHP, 95#

10 rounds + 5 HPC

All pullups were chest to bar. AMRAP felt like ***, should have been able to do 12-15 rounds

Today:

8 x 200m sprints, start every 2 minutes on the mark

Didn't time these, but a they were all under 45 seconds and at least half were under 40. Just trying to get back in the groove.

Christopher G. Woods 06-30-2009 05:08 PM

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

"Tabata This"

row: 5 kcal
squats: 20
pullups: 4
pushups: 12
situps: 11
total: 52

This score should have been a little higher, I probably started out a little hard on the row, I probably could have maintained a six all the way through. Pullups and situps likewise. Pushups just ****ed me off; I had a 15 going all the way until the last two rounds.

Today:

"Kelly"

DNF

Today was evidence that I've lossed some of my mental conditioning in the past month. I realized in the third round that I was well off of PR pace and started to let up a little. By the time I got to the fourth round of wallball, it was evident that I wasn't going to have time to finish before I needed to be ready to run the 6:30 session. What it really amounts to is that I should have gotten to the gym earlier, so there wouldn't have been any question. I also need to dig in a little harder on these long WOD's. I've got a couple big ones that I want to do coming up, "Gates of Hell" and the new Painstorm.

Christopher G. Woods 07-02-2009 04:56 PM

Re: I've got a Monster in my Pocket!!!
 
Press x 3

95-135-155-165-175-185(PR)-190(1)

OHS x 10

95-135-155-165-175

I'm pumped about the presses, not just for the 3 rep PR, but also because 190 is a post mono 1 rep PR. The OHS's showed improvement; when I did 5 reps last week I only got to 185. I haven't really been working heavy OHS with any frequency since before I had mono, and my shoulder stability has degraded a lot.

Christopher G. Woods 07-03-2009 03:56 PM

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

DNF

"Randy"

9:00

Absolutely miserable today. I wasn't even done the first round of kettlebell swings in "Hansen" before I started to feel fatigued. I got halfway through the second round and realized that there was no way I was going to finish in under an hour, which is way to long for that workout. I decided to bag it in, did "Randy" instead, and had what is probably my worst performance on that WOD. My energy level was at zero coming out of the gate today. Work was crazy today, and I went way too long between meals. As late as it was, I probably should have had four meals in me by the time I started working out instead of just three. I should have rethought my workout plan and maybe just done some moderately heavy cleans or snatches.

Christopher G. Woods 07-05-2009 12:47 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situp
pullups
ring dips

Hang Power Clean x 1

135-145-155-165-175-185-195

5 rounds
1 min max row, kcal
1 min burpee, reps
1 min prone situps, reps
1 min rest

row = 17-15-15-13-13
burpees = 21-20-16-15-15
situps = 29-29-25-26-31

total= 300

Cleans were quick and light, resting only long enough to change plates. I realized after the fact that I posted the exercises on the metcon in the wrong order. I was curious why everyone's scores were lower than last time. It should have been burpees, situps, then row. Oh well, I kind of liked it this way too. Makes you hit the burpees after you're already exhausted from the row.

Christopher G. Woods 07-06-2009 04:30 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x 10 each:

forearm to instep lunge
pullups, strict
GHD situps

Back Squats x 5

225-315-365-365(3)-365(2)

15 HSPU's
1 L-sit pullup
13 HSPU's
3 L-sit pullups
11 HSPU's
5 L-sit pullups
9 HSPU's
7 L-sit pullups
7 HSPU's
9L-sit pullups
5 HSPU's
11 L-sit pullups
3 HSPU's
13 L-sit pullups
1 HSPU
15 L-sit pullups

12:20

Squats felt like doo-doo; 365 is 60# below my 5 rep PR. Before I started, a little voice in my head told me that I should just go quick and light; I should have listened. 1 minute over PR on the HSPU/L-sit metcon.

Christopher G. Woods 07-07-2009 02:51 PM

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

10 forearm to instep lunges, each leg
10 kb swings, 1 pood
15ft rope climb
10 knees to elbow
10 pushups

for time:

800m run
21 press, 95#
800m run
21 push press, 95#
800m run
21 push jerks, 95#

15:56

Disappointed with my time; I should be able to do this in under 15 min. All of my overhead movements were done in straight sets, which means my runs had to have been averaging 4 min+.

Christopher G. Woods 07-09-2009 03:16 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
ghd situps
pullups
ring dips

21-15-9
155# power clean
burpees

9:20

Poor effort on this one. A lot of "don't give a ****" going on.

Christopher G. Woods 07-13-2009 05:07 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext
ghd situp
pullup
pushup

"Diane"

21-15-9
225# deadlift
HSPU

3:38

Awful, 1:35 over my PR. My sprint speed has been lacking of late. I'm going to focus on that for a while and then work the endurance back in.

Christopher G. Woods 07-14-2009 02:54 PM

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

20 double unders
10 lunge-kick-tilts, each leg
10 muscle ups
10 toes to bar

Front Squats

135x5
225x3
315x1
335x1
365x1
385f

16 x 40 yard dash

Got a little ahead of myself on the front squats. 365 equaled my PR and felt pretty easy, but the stars lit up on the way down with 385. Afterwards, I felt a little too spent for another attempt. I should have just gone for the 10# PR instead of the 365 repeat. Nobody available to time my sprints. The lot in front of the gym is on a slope, 1-4 and 9-12 were downhill. The rest were uphill.

Christopher G. Woods 07-15-2009 03:19 PM

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

10 lunge w/ twist, each leg
10 kb swings, 1 pood
15 ft rope climb
20 abmat situps
10 HSPU's

10 clean and jerks, 155#
5 "Cindy" rounds
10 clean and jerks, 155#
5 "Cindy" rounds
10 clean and jerks, 155#

13:25

Kind of disappointed. Last time I did this workout, which was over a year ago, I did it with 135# and got it in a little over 9 minutes. I was hoping to get the same or better this time. My energy was definitely a little lacking going into it. Some of it is mental I think, conditioning definitely is a little off lately. Also, I took longer getting to the gym than I'd like, so it's been longer since I've eaten than I prefer. Forgot to eat a fat with my last meal as well. Lot of excuses here.. lot of bull****. Need to improve. Need to get focused.

Christopher G. Woods 07-16-2009 03:26 PM

Re: I've got a Monster in my Pocket!!!
 
trail run- short course

28:45

Not my best time on this course, but not my worst. Under the conditions today (underfed, mildly dehydrated, 90+ degree heat), I'm pleased.

Christopher G. Woods 07-17-2009 04:02 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
ghd situp
pullups
ring dips

"Fran"

21-15-9
thruster, 95#
pullups

5:50

This might be my worst Fran time ever. No drive, no energy, no passion. Probably wasn't a great choice for today. Should have gone with something lighter, like "Annie".

Christopher G. Woods 07-19-2009 12:59 PM

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

Press x 3

95-135-155-175-195(1)

250m row

(45.5)(48.6)(48.2)(47.7)(49.3)(49.2)(47.3)(47.0)

Christopher G. Woods 07-20-2009 05:08 PM

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

20 double unders
10 dislocates
10 forearm to instep lunges, each leg

"GI Jane"

100 burpee pullups, for time

16:07

Another disappointing time, 3 minutes over my PR.

Tereza Ohley 07-20-2009 06:10 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;628355]3 x each:

20 double unders
10 dislocates
10 forearm to instep lunges, each leg

"GI Jane"

100 burpee pullups, for time

16:07

Another disappointing time, 3 minutes over my PR.[/QUOTE]

That's still a pretty sick time! 100 burpulls is no walk in the park :super:

Christopher G. Woods 07-23-2009 04:48 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Tereza, I guess it's all about your perspective.

Tuesday

Snatch x 1

95-115-135-155-165-175-185(f)

100m sprints x 5

Not happy with the snatch, felt very sluggish getting under the bar. Was supposed to do more sprints, but I was running short on time.

Today

3 x 10 each:

45# OHS
hip/back ext
ghd situps
pullups
HSPU's

Deadlift x 1

405-425-445-465-485

"Moose"

50-30-20 rep rounds
double unders
ring dips
pushups

12:43

DL's felt solid. First time doing "Moose". Harder than it looks on paper, ring dips sucked.

Christopher G. Woods 07-24-2009 04:21 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

forearm to instep lunges, each leg
1 pood kb swings
chinups w/ leg raise
pushups

"Jackie"

1000m row
50 thrusters, 45#
30 pullups

8:41

Weak time, I've done faster with 65# thrusters. Row was good until the last 250m, everything felt sluggish after that.

Christopher G. Woods 07-26-2009 10:58 AM

Re: I've got a Monster in my Pocket!!!
 
Clean and Jerk x 1

95-115-135-155-175-195-215-235-245-255(PR)-265(f)

I really need to learn how to squat clean and split jerk.

Christopher G. Woods 07-26-2009 04:40 PM

Re: I've got a Monster in my Pocket!!!
 
trail run-short course

28:25

Only a 20 second improvement over last time, but tons of energy still in the tank at the end. I probably could have pushed harder at the end and shaved another 20-30 seconds off.

Christopher G. Woods 07-27-2009 06:38 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# ohs
hip/back ext
ghd ext
pullups
ring dips

20 min amrap

10 thrusters, 95#
10 pullups

9 rounds + 5 thrusters

I was really ****ed by this score, then realized Rx'd weight was 75#, now only slightly ****ed.

Dale Ryan Thompson 07-28-2009 06:34 AM

Re: I've got a Monster in my Pocket!!!
 
You need to learn how to squat clean and jerk? Just ask and I'll work with you for hours!

Christopher G. Woods 07-28-2009 05:06 PM

Re: I've got a Monster in my Pocket!!!
 
Bench Press x 1

205-225-245-265-275-285

5k row

21:26.7


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