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

Christopher G. Woods 11-10-2009 09:00 AM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-ups
pull-ups
push-ups

OHS

95x5
115x3
135x3
155x1
175x1
195x1
205x1
215x1
225x1
235f

"JT"

21-15-9
HSPU's
rings dips
push-ups

7:59 (PR)

OHS's felt really heavy today, might have been able to hit 235 if I'd ramped up faster. My shoulder gave out on the way up with it. HSPU's felt really labored on "JT", but I still managed to pull out the PR.

Christopher G. Woods 11-10-2009 07:54 PM

Re: I've got a Monster in my Pocket!!!
 
"Death by This"

Death by squats
1 min rest
Death by pull-ups
1 min rest
Death by sit-ups (unanchored)
1 min rest
Death by push-ups
1 min rest
Death by rower (kcal)

squats
38 rounds + 37 reps
pull-ups
14 rounds + 11 reps
sit-ups
29 rounds + 29 reps
push-ups
24 rounds + 20 reps
rower
15 rounds + 15 kcal

Just for the record, that's 778 squats, 116 pull-ups, 464 sit-ups, 320 push-ups, and 135 kcal on the rower in just over two hours. The squats were by far the most agonizing in the late rounds. I was cruising on the pull-ups through the round of 13, then they just fell apart. I had to start breaking up the push-ups around 20 or 21. The sit-ups and rower both just got to a point where I couldn't maintain a fast enough pace; I'd have to play catch-up toward the end of the round and eventually just failed. I'm not looking forward to how sore my legs are going to be tomorrow.

Steven Low 11-11-2009 10:11 AM

Re: I've got a Monster in my Pocket!!!
 
That's disgusting dude.

Yeah, pullups usually fall apart like that though. You complete one round unbroken then you fail or barely get through the next round.

Jacob Israel Briskin 11-11-2009 12:05 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Steven Low;694435]That's disgusting dude.

Yeah, pullups usually fall apart like that though. You complete one round unbroken then you fail or barely get through the next round.[/QUOTE]

Yeah, this happened to me too. I did death by C2B pullup the other day, and all of a sudden around minute 13 it got really really hard.

Also, that is totally disgusting.

Christopher G. Woods 11-12-2009 07:29 PM

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

2 x each:

forearm to instep lunges
hip ext.
frogleg sit-ups
chin-ups
push-ups

5 rounds
155# clean and jerk, 5 reps
25 double unders

5:41

Body is still very sore from Tuesday, especially my quads. I decided to go with something relatively quick and easy today. I think I could probably do this in sub-5, maybe even sub-4:30, under better conditions.

Christopher G. Woods 11-13-2009 08:45 PM

Re: I've got a Monster in my Pocket!!!
 
5k road run

26:06

Christopher G. Woods 11-15-2009 01:48 PM

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

2 x 10 each:

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

Hang Squat Clean

95x3
115x3
135x3
155x2
175x2
195x2
215f
215f
205x1
215x1
225f
225f
225f

5 rounds
95# push jerk, 15 reps
L-sit pull-ups, 15 reps

13:18

Christopher G. Woods 11-16-2009 06:15 PM

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

2 x each:

20 forearm to instep lunges
10 glut-ham raise
15 frogleg sit-ups
10 chin-ups
10 push-ups

Press

95x5
115x5
135x5
155x5
175x4
185x2

5 rounds
500m row
30" box jump, 21 reps
12 Deadlifts, 255# (1.5xBW)

14:25

Presses didn't go well, should have been able to hit 5 reps on the last two sets. Heavy/tall "Christine" was fun.

Christopher G. Woods 11-17-2009 07:07 PM

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

2 x 10 each:

OHS, 45#
hip ext.
GHD sit-ups
pull-ups
HSPU's

Hang Squat Snatch, every minute on the minute until failure

95-105-115-125-135-145-155f

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

17:24

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-10-5
double unders
*you must stop between sets and all sets MUST be unbroken (ie: if you're on your set of 20 and you fail on the 18th rep, then you must restart the set)

12:48

I should have been able to PR on Angie, but my squats failed me. I can usually do them in one or two sets; today, I got to 40 and then had to start doing sets of 10. I think I may have been better of starting lighter on the Snatch WOD; I never really felt comfortable at the bottom and definitely should have been able to go heavier.

Arturo Garcia 11-18-2009 01:12 PM

Re: I've got a Monster in my Pocket!!!
 
You're a monster, I just saw some Youtube videos of you, impressive too! And they seem old (they were marked as being uploaded "1 year ago") so you're probably better now, wow.

Sorry if this is stated somewhere in the 33 pages of this log, but I don't want to read every post in them, so I have to ask, is there a particular routine you're following? Seems like one of those hybrids to me, or CFSB or something, but I just gotta ask. Also, how tall are you? And you're 170# ??? You're really strong for that weight!

Christopher G. Woods 11-18-2009 02:07 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Arturo. I'm 5'4" and actually more like 175ish these days (what can I say, it's the holidays. I'll drop back down after Christmas, when I start getting ready for Sectionals). I do my own programming, pulling workouts and ideas from here and there. I've followed the main page at times, but find that it doesn't address my weaknesses as much as I would like. I also find that I can handle more volume on a 3 on-1 off-2 on-1 off schedule, instead of the 3 on-1 off schedule. Plus, it's easier to work around your life when you train on the same days every week. Right now, I'm not doing any kind of structured program. I'm just kind of programming on the fly, depending upon how I feel, what kind of time I have, and what I'm interested in doing that day. I try to lift heavy at least 3 times a week, if not 4-5, and do a metcon almost every session. I also try to do endurance work (either intervals or time trials) at least twice a week.

Christopher G. Woods 11-19-2009 06:36 PM

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

2 x 10 each:

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

Bench Press

135x5
185x5
205x5
225x5
235x5
245x5

21-15-9
back squat, 225#
burpees

7:12

Didn't make any PR attempts on the BP's. Back squats and burpees are fun.

Christopher G. Woods 11-20-2009 05:26 PM

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

25 double unders
20 reverse lunges
10 hip ext.
10 muscle-up transitions
10 dislocates

Snatch Grip Push Press + Snatch Balance + OHS

1x95
1x115
1x135
1x145
1x155
1x165

"Helen"

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

10:20

One of my all time worst Helen times. Runs were definitely labored. I should also be doing some intervals on the rower today, but I'm about a week overdue for a rest cycle and trying to stretch it until next week. I figure I might as well just take off Thanksgiving and the day after; cramming a workout into either of those days would be a *****.

Sean Dunston 11-21-2009 01:52 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;698976]400m run


21-15-9
back squat, 225#
burpees

7:12
[/QUOTE]

I love it.
Consider making it a triplet by adding dead lifts @ 275# (or even 315# since you have such a high DL PR).

Christopher G. Woods 11-23-2009 01:47 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;699835]I love it.
Consider making it a triplet by adding dead lifts @ 275# (or even 315# since you have such a high DL PR).[/QUOTE]

Damn Sean, what'd I ever do to you? :D

Sean Dunston 11-23-2009 03:47 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;700564]Damn Sean, what'd I ever do to you? :D[/QUOTE]

:rofl:

Come on!
Now that you've read it, you know you want to do it!

Christopher G. Woods 11-23-2009 05:45 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;700632]:rofl:

Come on!
Now that you've read it, you know you want to do it![/QUOTE]

We'll see. I'm taking off the latter half of this week, and when I pick back up things are going to get get cranked up even more. I'm really trying to push the upper limits of my ability to recover. I'm going to be trying some MONSTER WOD's during December; maybe that one will make an appearance.

Christopher G. Woods 11-23-2009 05:55 PM

Re: I've got a Monster in my Pocket!!!
 
Took yesterday off. I couldn't workout at the box, because there was a cert going on. I had originally intended to go run sprints yesterday; unfortunately, I appear to have suffered a mild achilles strain, so sprints were a no-go. I couldn't figure out what else to do and ended up just taking the day off, as I'm already overdue for rest. I worked out today and will do so again tomorrow, then I'm taking the rest of the week off.

400m run

2 x each:

20 forearm to instep lunges
10 hip/back ext.
15 abmat situps
10 kipping pull-ups
10 push-ups

Squat Clean + Push Jerk + Split Jerk

1x95
1x115
1x135
1x155
1x175
1x195
1x215

5 rounds
10 strict pull-ups
10 strict ring dips
10 true push-ups (feet and hands on Dynamax balls, chest goes below parallel)
*all sets must be unbroken

15:28

Didn't try to go heavy on clean and jerk complex. Metcon was harder than advertised.

Arturo Garcia 11-24-2009 05:43 PM

Re: I've got a Monster in my Pocket!!!
 
5'4", ok that explains how you look thick without being so heavy.

BTW, with your other abilities I could've sworn you had a faster Helen time :p:yikes:

Christopher G. Woods 11-24-2009 08:02 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Arturo Garcia;701211]5'4", ok that explains how you look thick without being so heavy.

BTW, with your other abilities I could've sworn you had a faster Helen time :p:yikes:[/QUOTE]

You'll note that I mention it not being one of my best times. My PR is about a minute faster.

Christopher G. Woods 11-24-2009 08:06 PM

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

21:03.1

Not a PR, but a slight improvement over my last time. Taking off Thursday and Friday; back in action on Sunday.

Christopher G. Woods 11-29-2009 12:33 PM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-up
pull-up
ring dips

High Bar Back Squat

10x45
8x135
8x225
5x275
5x315
5x335
5x355

Tabata Mashup: Clean and Jerk, 135#/Muscle-ups

CJ: 5-4-4-3-2-4-4-4 = 30/2
MU: 4-2-0-1-1-2-1-1 = 12/0

Total=42 Tabata=2

Ouch! Four days of rest should make you stronger; however, when you eat like crap for those for days all bets are off. The four shots of Jose last night probably didn't help either. I haven't done heavy squats in almost two months, and traditionally do low back. I had planned to work up to 365, but felt a little dizzy after 355. Felt strong on the first round of the mashup and then crashed fast. No gas in the tank from lousy nutrition over the holiday weekend.

Christopher G. Woods 11-30-2009 06:34 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x each:

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

Pressing Snatch Balance

10x45
8x65
5x5x95

3 rounds
50 double unders
25 kettlbell swings, 2 pood

7:16

10 x L-cone Drill, 45 sec intervals

A little supplemental strength today. Metcon sucked; it wasn't that hard, but I kept ****ing up on my double unders. I had to do cone drills outside on the wet pavement, which is not conducive to maximal efforts without falling on your ***.

Christopher G. Woods 12-03-2009 10:27 AM

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

2 x each:

50 double unders
20 reverse lunges
10 hip extensions
10 toes to bar
10 muscle-up transitions
10 dislocates

Deadlift

10x135
8x225
5x315
5x365
5x405
5x425

Tabata HSPU's

10-10-7-6-6-4-4-4 = 51/4(PR)

8 x 250m row, 90 sec rest

50.3
50.0
50.3
54.6 (fell off rower with about 35 meters to go)
50.1
51.8
52.2
52.5

Deadlifts felt good. Could have gone to 445, but that wasn't the plan. HSPU's were a PR for tabata but not total.

Christopher G. Woods 12-03-2009 07:41 PM

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

2 x 10 each:

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

Snatch Grip Deadlift + Snatch Pull + Snatch

3x55
3x75
3x95
1x115
1x135
1x155

15 min AMRAP
5 strict pull-ups
7 push press, 135#
9 toes to bar

9 rounds

Skill work on the snatch felt solid. I had intended to do yesterdays main page WOD, but my warm-up attempts at the "one handed pull-ups" caused me to experience some pain in my wrist. Grabbing my wrist with my other hand seemed to pull on the ligaments in my wrist. Later on, Ryan mentioned reading on-line that some other people who attempted it mentioned the same thing, and that they said taping the wrist helped. I may try it again at a later time, but I don't know how I feel about that movement.

Christopher G. Woods 12-04-2009 07:04 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x each:

20 forearm to instep lunges
10 hip ext.
15 abmat sit-ups
10 chin-ups
10 push-ups

Ring Dips

10xBW
8x25
5x45
5x55
5x65

"Lumberjack 20"

20 deadlifts, 275#
400m run
20 kettlebell swings, 2 pood
400m run
20 OHS, 115#
400m run
20 burpees
400m run
20 pull-ups
400m run
20 box jumps, 24"
400m run
20 dumbell squat cleans, 45# each hand
400m run

27:58

Not entirely happy with this time. My running needs to be faster.

Jacob Israel Briskin 12-05-2009 12:39 PM

Re: I've got a Monster in my Pocket!!!
 
Alright, now that I've seen that I think my goal is going to be sub-35, whenever I get around to doing long metcons again.

Christopher G. Woods 12-06-2009 02:01 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x10 each:

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

Front Squat

10x45
8x135
8x185
5x225
5x245
5x265
5x285
5x305

Tabata Burpees

9-9-9-9-9-9-9-9 = 73(PR)/9(PR)

Could have gone heavier on the front squats, but I'm sticking to the plan. Might run 5k in a little while, but I might jump on the spin bike instead; it snowed yesterday, and I don't know if I feel like dealing with the ice on the sidewalks.

Christopher G. Woods 12-06-2009 06:28 PM

Re: I've got a Monster in my Pocket!!!
 
30 min spin bike routine

401 kcal

Christopher G. Woods 12-07-2009 05:44 PM

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

2 x each:

20 forearm to instep lunges
10 hip ext.
15 abmat situps
"one-hand" chin-ups, 5 each arm
10 HSPU's

Push Press

10x45
8x95
8x115
5x155
5x165
5x175
5x185
5x195

20 x 30 sec row, 1 min rest

157 (meters)
154
156
155
152
150
149
148
153
152
148
149
144
145
142
146
147
144
145
149

Total=2985m
Average=149.25m
Variance=15m

Push press was quick and easy, knocked it out in just over 10 min. Row workout was hellish. Wish I could have pushed harder on the last ten.

Christopher G. Woods 12-09-2009 03:29 PM

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

800m run

2 x 10 each:

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

Deadlift

10x135
8x225
8x275
5x355
5x375
5x395
5x415
5x435

"Tabata Something Else"

pull-ups 13-13-12-7-7-5-7-7 = 71/5
push-ups 16-16-16-16-13-10-10-10 = 107/10
sit-ups 14-14-14-14-14-14-14-14 = 112/14
squats 20-20-17-11-15-13-13-15 = 124/11

Total = 414/40

Had to wait an hour and a half after I finished the deadlifts to do "Tabata", because I didn't have enough time left to do it before the class I had to teach. Made it a lot later than I like to work out, and also put me in recovery limbo. Lousy showing.

Christopher G. Woods 12-10-2009 05:50 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x each:

20 reverse lunges
10 hip ext.
10 toes to bar
10 ring pull-ups
10 HSPU's

Snatch

8x45
5x65
3x85
3x105
3x125
1x145
1x155
1x165
175f
175f
1x175
185fx3

"Karen"

150 Wall-ball for time

10:30

Rough day, wasn't really feeling it on the snatches. Wall-ball is my bane.

Christopher G. Woods 12-11-2009 05:19 PM

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

2 x each:

20 forearm to instep lunges
10 back ext.
15 abmat sit-ups
10 kipping pull-ups
10 ring dips

Weighted Pull-ups

10xBW
8x10
8x15
5x25
5x35
5x45
5x55
5x65

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

9:32

Weird WOD; I needed something upper body today, since my legs are toast from the past week, so I decided to give this a shot. I don't know how I feel about it. I don't really feel that the first element is really suitable for a metcon. The risk of falling off the rings in a fatigued state is too great.

Christopher G. Woods 12-13-2009 12:32 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x 10 each:

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

Back Squat

10x45
8x135
8x225
5x295
5x315
5x335
5x355
4x375

Bull****!

Jacob Israel Briskin 12-13-2009 01:58 PM

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

I don't know if you were ever following the "heavy metcon" thread related to Gant Grimes' Hybrid program, but I just did a workout called "Fight Gone Heavy" that I lifted from there, and I loved it:

[U]Apply FGB format to[/U]
95lb jumping back squat
135 power clean
36" box jump
135 push press
Row (it sucks enough already)

I thought it would be good for anyone with a strength bias. If you decide to try it sometime, would you let me know how it goes? Strong work on those squats, by the way. What bar position/depth do you usually use?

Christopher G. Woods 12-15-2009 04:21 PM

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

800m run

2 x each:

20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 kipping pull-ups
10 HSPU's

Push Jerk

10x45
8x95
8x135
5x185
5x195
5x205
5x215
5x225

Today:

800m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
10 chin-ups
10 push-ups

Deadlifts

10x135
8x225
8x275
5x365
5x385
5x405
5x425
5x445

Taking it easy the past three days, resting up for some evil **** later this week.

Christopher G. Woods 12-18-2009 05:34 PM

Re: I've got a Monster in my Pocket!!!
 
DNF'd on "Kalsu" yesterday. Just completely burned out; a lot of stress in life this week, in addition to the usual holiday crap. Haven't been eating enough carbs either, so I cranked that back up today.

500m row
20 hip extensions
warm-up presses

5 rounds

5 x 175# Press, 10 sec rest between reps
2 min rest
25 kettlebell swings, 2 pood (unbroken)
2 min rest

3 rounds

10 hang squat cleans, 135#
30 toes-to-bar

10:53

Christopher G. Woods 12-27-2009 12:14 PM

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

2 x 10 each:

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

Press

45x10
95x5
115x3
135x3
155x3
175x1
185x1
195x1
205x1 (PR)

5 rounds

7 deadlifts, 315#
21 double unders

5:12

Lost time to fixing a tangle in my rope before my third set of double unders and mentally quit after that.

Christopher G. Woods 12-29-2009 05:44 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x each:

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

Tabata Thrusters, 135#

5-5-5-4-3-4-2-3 = 31/2

10 min AMRAP

5 pull-ups
10 push-ups
15 squats

11 rounds + 5 pull-ups + 3 push-ups

Thrusters were awful, more than I anticipated. Not happy with the half Cindy. That pace would barely put me at my 20 min chest to bar PR. Doing it immediately following the thruster workout didn't help, nor does the increased height of the pull-up bars in the new box, but I should have hit at least 13-14.

Christopher G. Woods 12-31-2009 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x 10 each:

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

Power Cleans

10x55
8x95
8x115
5x155
5x175
5x195
3x215
3x225
3x235 (PR)

150 Push Ups with a twist

The twist: when you break plank position you run 400m

7:25 (PR by 2:46) runs after 75 and 115

:D


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