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

Christopher G. Woods 12-16-2010 05:36 PM

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

shovel the sidewalk

Deadlift

10x45 (stiff leg)
8x135
8x225
5x315
5x5x420

"Annie"

50-40-30-20-10

double unders
sit-ups

6:47 (yuck!)

Christopher G. Woods 12-17-2010 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
Burgener Warm-up (Snatch Balance version), 45#

Snatch Balance

10x45
8x95
5x115
12x1x151, on the minute

Death by Unbroken Chest to Bar Pull-ups

11 rounds + 9 reps (10th rep not c2b)

Christopher G. Woods 01-02-2011 11:33 AM

Re: I've got a Monster in my Pocket!!!
 
After two injuries (knee, upper back) in the course of a week, I decided to take two weeks off. Today was the first day back.

800m run
20 lunge-kick-tilts
20 lunge-knee thrusts
15 hip extensions
15 toes to bar
15 ring rows
5 handstand wall walk-ups

"Chelsea"

5 pull-ups
10 push-ups
15 squats

on the minute for 30 minutes, or until failure

14 rounds + 11 squats

This is embarrassing; I've completed a Chelsea+4 (9,10,19) before. I know my engine's a little cold from not working out for two weeks, but my aerobic capacity shouldn't be this low. Time to start winding the metcon back up. I think I'll start light over the next couple weeks, then start slowly dialing up the weight.

Christopher G. Woods 01-03-2011 05:28 PM

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

2 x each:

20 forearm to instep lunges
10 hip/back extensions
10 GHD sit-ups
10 chest to bar kipping pull-ups
10 HSPU's

20 minute AMRAP

250m row
5 hang power cleans, 115#
5 push jerks, 115#

11 rounds + 129m

Jonathan Dilgen 01-03-2011 09:07 PM

Re: I've got a Monster in my Pocket!!!
 
I was wondering if you had taken some time off, man but it was good to see you back in the gym today. Cheers!

Christopher G. Woods 01-04-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Jon! Felt good to be back, although still not 100%. That might take a while.

5 minute jump rope

2 x each:

20 reverse lunges
10 glute-ham raises
10 toes to bar, strict
10 ring dips
dislocates

3 rounds

400m run
30 OHS, 75#
21 pull-ups

16:03

Horrible time! I was dying on the runs today, and the second and third set of pull-ups were pretty laborious.

Christopher G. Woods 01-06-2011 05:59 PM

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

3.5 km run

19:53

Didn't push too hard; just trying top get some mileage in.


5:45pm

3 minutes jump rope

2 x each:

20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 chest to bar pull-ups, minimal kip
10 HSPU's

5 minutes max rep kettlebell swings, 16kg

131 reps

I probably could have gotten more if I'd made my sets longer. I alternated 15's (left/right) and then 10's. My grip's gotten a little weak.

Christopher G. Woods 01-07-2011 04:47 PM

Re: I've got a Monster in my Pocket!!!
 
Trying to get back down to 170, because I was faster and felt generally fitter at that weight. As such, I'll be indicating my body weight (AM weigh in) in my log from now on.

BW-179#

5 minutes jump rope

2 x each:

20 reverse lunges
10 hip/back extensions
10 GHD sit-ups
15 kip swings
dislocates

"Nicole"

20 minute AMRAP

400m run
max pull-ups

26-23-16-13-14-5=97

Lousy score, but I'm still feeling pretty sluggish. Also, working out late today.

Christopher G. Woods 01-09-2011 10:24 AM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
forearm to instep lunges x floor
15 hip/back extensions
baby elephants x floor
15 kip swings

Deadlifts

10x135
8x225
5x315
3x405
3x425
3x445
465f

3 rounds

1min manmakers, 35# dumbells
1min toes to bar
1min suicides
1min rest

Only Ben and Toby showed up for class today, so I decided to work out with them (plus, it was pretty much the only chance I was going to get to work out today). Deadlifts sucked *** today, partly because I like to rest longer between sets than the class schedule allows, but largely because I'm still not 100%. Didn't keep a score on the metcon, so I could still call out clock counts and coaching cues.

Christopher G. Woods 01-23-2011 05:37 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 OHS
15 hip/back extensions
15 GHD sit-ups
12 chin-ups
12 ring dips

Deadlift

10x135
8x225
3x5x342.5

Press

10x65
8x95
3x5x135

16x125m row, 30 seconds rest

24.9
26.2
26.6
27.1
26.3
26.7
27.6
27.8
28.2
27.7
28.8
28.6
28.9
28.8
28.7
26.4

Starting up a new program. Weights are light right now, coming in at 65% and working my way up. I'm planning to add some accessory lifts, but I was short on time today.

Christopher G. Woods 01-24-2011 04:48 PM

Re: I've got a Monster in my Pocket!!!
 
400m run
2 x each:
20 lateral lunges
15 hip extensions
25 frogleg sit-ups
15 ring rows
15 push-ups

3 rounds

75 double unders
50 kettlebell swings, 1.5 pood
25 strict ring dips

20:13

Christopher G. Woods 01-25-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 forearm to instep lunges
10 glute-ham raises
10 leg raises, rings
12 chest to bar kipping pull-ups
7 parrallette HSPU's

Overhead Squat

10x45
8x95
3x5x146.5

Bent Over Row

10x65
8x95
8x135
3x5x185

8 x 250m row, 1 minute rest

52.3
53.6
53.9
53.1
55.1
55.1
53.6
48.6

Christopher G. Woods 01-27-2011 05:26 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 reverse lunges
20 marching glute bridges
15 kip swings
15 lying leg twists
15 scapula push-ups

Power Cleans

10x95
8x135
3x5x180

Push Jerks

10x95
8x135
3x5x185

100ft walking lunge
21 pull-ups
21 sit-ups
100ft walking lunge
18 pull-ups
18 sit-ups
100ft walking lunge
15 pull-ups
15 sit-ups
100ft walking lunge
12 pull-ups
12 sit-ups
100ft walking lunge
9 pull-ups
9 sit-ups
100ft walking lunge
6 pull-ups
6 sit-ups

9:35

Christopher G. Woods 01-28-2011 05:00 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 forearm to instep lunges
15 back extensions
15 GHD sit-ups
15 ring rows
7 parallette HSPU's

5 rounds

400m run
30 hip extensions
30 push-ups

finish with a 400m run

23:08

Christopher G. Woods 01-30-2011 01:16 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 forearm to instep lunges
15 hip/back extensions
15 strict toes to bar
15ft rope climb
15 ring dips

Back Squat

10x135
8x225
3x5x310

Weighted Chin-ups

10xBW
8x25
3x5x45

8 x 30 second row (meters), 1 minute rest - Damper @ 10

154
153
151
153
153
153
154
157

Wish I had time to go longer on this rower workout, but I'll probably pull a 5k on Tuesday. I'm going to finish out this week, which will complete the 65% cycle, before adding in any accessory work to my lifts.

Christopher G. Woods 01-31-2011 04:13 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope:
2 x each:
15 sumo squats w/ rotation
15 hip extensions
15 lying leg twists
12 chest to bar pull-ups
20 push-ups

3 rounds

400m run
50 squats
30 plank dumbell rows, 35#
20 toes to bar

18:23

Christopher G. Woods 02-01-2011 05:44 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 reverse lunges
12 glute-ham raises
25 frogleg sit-ups
12 chin-ups
15 scapula push-ups

Power Snatch

10x65
8x95
3x5x127.5

Bench Press

10x95
8x135
3x5x192.5

5k row

20:15.8

Christopher G. Woods 02-03-2011 05:43 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 forearm top instep lunges
15 hip extensions
15 GHD sit-ups
15 chest to bar kipping pull-ups
15 ring dips

Front Squat

10x135
8x185
3x5x245

Bent Over Row

10x95
8x135
3x5x190

Tabata Mash-up

HSPU's
Kettlebell Swings, 24kg

17-9-5-5-5-5-5-5=56/5
10-11-11-11-11-10-11-11=86/10

Total=142/15

Timer didn't start properly, so first set of HSPU's was probably a little long and first rest was approximate.

Christopher G. Woods 02-04-2011 04:29 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 reverse lunges
15 glut-ham raises
15 strict toes to bar
15 ring rows
25 push-ups

20 minute AMRAP

250m row
10 chest to bar pull-ups
10 box jumps, 30"
10 GHD sit-ups

5 rounds + 10 box jumps

Christopher G. Woods 02-06-2011 12:53 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 forearm to instep lunges
15 hip extenisons
25 sit-ups
12 chin-ups
15 ring dips

Deadlift

10x135
8x225
3x5x355

Press

10x95
8x115
3x5x140

Tabata Row (meters)

103-103-100-100-96-93-92-93=780/92

Christopher G. Woods 02-07-2011 04:21 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
12 pull-ups
7 parallette HSPU's

3 rounds

50 double unders
50 hip extensions
50 sit-ups
50 push-ups

18:21

Double unders were not my friend today.

Christopher G. Woods 02-08-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 sumo squats w/ rotation
15 hip/back extensions
20 lying leg twists
15 ring rows
30 scapula push-ups

Overhead Squat

10x65
8x115
3x5x155

Weighted Chin-ups

10xBW
8x25
3x5x55

Row 4 x 1 min (meters), 1 min rest

296-298-291-286

Christopher G. Woods 02-10-2011 03:51 PM

Re: I've got a Monster in my Pocket!!!
 
4 minute Air-Dyne
2 x each:
20 forearm to instep lunges
15 strict toes to bar
15 ring rows
12 HSPU's

Power Clean

10x95
8x135
3x5x185

Push Jerk

10x95
8x135
3x5x200

50 squats
25 pull-ups
30 squats
15 pull-ups
20 squats
10 pull-ups

4:08

Christopher G. Woods 02-11-2011 05:29 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 reverse lunges
15 hip/back extensions
25 abmat sit-ups
12 chin-ups
30 scapula push-ups

3 rounds

400m run
25 kettlebell swings, 24kg
15 HSPU's

11:21

I had originally planned to do five rounds, but I'd been feeling a little rough today, so I knocked it down to three. Actually felt great during the workout, hit all sets unbroken.

Christopher G. Woods 02-17-2011 02:15 PM

Re: I've got a Monster in my Pocket!!!
 
Took a few days off because of a bad cold. Back on it today, with a new program.

800m run
2 x each:
20 forearm to instep lunges
15 hip extensions
25 frogleg sit-ups
20 ring rows
25 push-ups

Power Clean and Push Jerk x 1 rep

155-175-195-215-235-245-255f

Front Squat

8x135
5x225
5x3x282.5

Weighted Chin-up

10xBW
8x25
3x5x45

Alternating Unilateral Lunge-Thruster

3 x 20 reps w/ 30# dumbells

Russian Twists

3 x 25 w/ 20# D-ball

Bent Over Reverse Fly

3 x 15 w/ 20# dumbells

I'm disappointed with the PC+PJ's; I should be able to hit around 275. I don't think I attacked them very effectively though. I didn't warm up enough, and I started too low. Today's workout was also a little rushed. There should have been time for some sprint work at the end, as well.

Christopher G. Woods 02-18-2011 04:34 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope:
2 x each:
20 reverse lunges
15 hip/back extensions
15 GHD sit-ups
12 pull-ups
15 ring dips

20 minute AMRAP

5 parallette HSPU's
10 c2b pull-ups
15 abmat sit-ups, unanchored

9 rounds + 10 pull-ups

Pull-ups and sit-ups were unbroken the whole way through, but I had to break up all but three sets of the HSPU's.

Christopher G. Woods 02-20-2011 01:58 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 forearm to instep lunges
15 hip extensions
15 GHD sit-ups
12 chin-ups
25 push-ups

Deadlift

10x135
8x225
5x315
3x405
1x425
1x445
1x465
485f

Bench Press

8x135
5x185
5x3x235

Bent Over Row

8x135
5x185
3x5x205

Alternating Inside Lunge

3 x 20 @ 95#

Strict Toes to Bar

3 x 15

Alternating Dumbell Curls

3 x 12 each arm @ 35#

Deadlifts were rough. Failing at 485 was a big letdown. I haven't worked at over 80% in a while, so I wasn't expecting to PR, but 485 is 40# shy of my best.

Christopher G. Woods 02-21-2011 04:34 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 reverse lunges
15 glute-ham raises
25 abmat sit-ups
20 ring rows
7 parallette HSPU's

"Cindy"

20 minute AMRAP

5 pull-ups (chest to bar)
10 push-ups
20 squats

21 rounds + 8 squats

Not bad.

Christopher G. Woods 02-22-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 forearm to instep lunges
15 hip extensions
20 lying leg twists
12 chin-ups
15 ring dips

4 x 1000m row, 2 minute rest

3:52.5
3:54.7
3:56.3
3:55.8

Goal was to stay under 4:00 for all sets, so mission accomplished. I wish I'd had time for a 5th set, because I hit a nice groove on the 4th round and felt like I'd got a second wind.

Christopher G. Woods 02-24-2011 03:54 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 lateral lunges
15 hip/back extensions
25 frogleg sit-ups
20 ring rows
25 push-ups

Split Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x255
1x265
275f

Weighted Chin-ups

8xBW
5x35
5x3x65

Back Squats

10x135
8x225
3x5x335

Dumbell Military Press

3 x 12 @ 60# each hand

D-ball Throw-ins

3 x 12 @ 20#

Plank Progression

30 sec plank
30 sec 1 arm/1 leg
30 sec plank
30 sec 1 arm/1 leg (opposite)
30 sec plank
30 sec side plank
30 sec plank
30 sec side plank (opposite)
30 sec plank

Christopher G. Woods 02-25-2011 04:44 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 forearm to instep lunges
15 hip extensions
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's

20 minute AMRAP

250m run
12 kettlebell swings
3 muscle-ups

8 rounds + 50m

Christopher G. Woods 02-28-2011 04:31 PM

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

800m run
2 x each:
15 sumo squats w/ rotation
15 back extensions
25 frogleg sit-ups
20 ring rows
25 push-ups

Press

8x45
5x95
3x135
1x165
1x175
1x185
195f

Deadlift

8x225
5x315
5x3x420

Front Squat

10x135
8x205
3x5x265

Dumbell Flies

3 x 12 @ 45# each hand

Shrugs

3 x 12 @ 105# each hand

Med-ball GHD Sit-ups

3 x 12 w/ 12# ball

Today

5 minute jump rope
2 x each:
20 forearm to instep lunges
15 hip extensions
20 lying leg twists
20 ring rows
15 ring dips

"Josh"

21 OHS, 95#
42 pull-ups
15 OHS, 95#
30 pull-ups
9 OHS, 95#
18 pull-ups

7:25

Woof! That was rough. Overhead squats were easy, but they were basically just a short reprieve between sets of pull-ups. Forearms are singing!

Christopher G. Woods 03-13-2011 11:15 AM

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

10x45
8x65
5x95
5x115
5x135
5x155
5x165
175f
3x170

6 x 250m row, 90 seconds rest

46.6
47.1
47.9
48.0
49.5
50.2

Christopher G. Woods 03-14-2011 03:43 PM

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

8x95
5x135
3x165
1x185
1x205
1x225
245f
1x245
255f

7 rounds

10 wall-ball
10 pull-ups

7:35

:censored:

Christopher G. Woods 03-20-2011 04:59 PM

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

3 x 10 each:

OHS, 45#
hip/back extensions
GHD sit-ups
pull-ups
HSPU's

OHS x 5

95-135-155-175-185-195

10 x 100m run

Christopher G. Woods 03-21-2011 04:11 PM

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

3 x each:

20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 ring rows
10 push-ups

"Jason"

100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

18:38

PR by 4:32!

Christopher G. Woods 03-22-2011 04:57 PM

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

3 x 10 each:

OHS, 45#
hip/back extensions
GHD sit-ups
pull-ups
HSPU's

Push Press x 5

95-135-185-195-205

6 x 1 min double unders, 1 min rest

82-80-87-109-105-95=558

Probably could have hit 215 on the push press, but I was running short on time. Took a few rounds to hit my rhythm on the double unders.

Christopher G. Woods 03-24-2011 02:52 PM

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

3 x 10 each:

OHS, 45#
hip/back extensions
GHD sit-ups
pull-ups
HSPU's

Power Cleans x 5

95-135-185-205-225-235-245(4)-245

5 rounds
max rep bench press, 185#
max rep pull-ups, chest to bar

21/25-15/20-13/18-11/20-9/13=59/96

Total=155 reps

Lost my concentration momentarily on the first attempt at 245. Not bad on the modified "Lynne".

Christopher G. Woods 03-25-2011 04:45 PM

Re: I've got a Monster in my Pocket!!!
 
4 minute jump rope

3 x 10 each:

forearm to instep lunges, each leg
hip extensions
toes to bar
ring rows
HSPU's

3 rounds

500m row
21 burpees
400m run

17:41

Christopher G. Woods 03-28-2011 03:53 PM

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

400m run

3 x 10 each:

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

Weighted Chin-ups x 5

25-45-65-75-85

Row 10 x 1 min, 1 min rest

289-288-285-290-277-274-276-279-280-284

Didn't try to go all out or keep a specific pace, just went nice and steady with big strokes.

Today

400m run

3 x each:

20 forearm to instep lunges
10 glute-ham raises
15 abmat sit-ups
10 pull-ups
15 push-ups

50-40-30-20-10

double unders
hip extensions
toes to bar

19:27

Ouch! This took a lot longer than expected. I got winded pretty quick. Have to make sure I'm getting enough carbs.


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