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

Christopher G. Woods 03-29-2011 06:01 PM

Re: I've got a Monster in my Pocket!!!
 
2 minute Air-Dyne

3 x each:

20 reverse lunges
10 kick and tilts, each leg
10 lying leg twists
10 chin-ups
10 HSPU's

Weighted Dips x 5

45-65-85-95-105

8 x 400m run, every 2 minutes

Christopher G. Woods 03-31-2011 03:02 PM

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

3 x each:

20 forearm to instep lunges
15 reverse hyper-extensions, 70#
15 abmat sit-ups
15 ring rows
10 HSPU's

Front Squat x 5

135-225-275-315-335(1)

"Open WOD 2"

15 minute AMRAP

9 deadlifts, 70kg
12 push-ups
15 box jumps, 24"

8 rounds + 4 box jumps

The 1 rep at 335 was solid, but I felt the twinkly stars coming on, so I opted to rack it. On a different day I might have made another attempt, but with the Open WOD coming after I decided to save it.

Christopher G. Woods 04-03-2011 12:56 PM

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

2 x 10 each:

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

5 rounds

5 squat clean and jerk, 185#
7 muscle-ups
3 minutes rest

1:06-1:15-1:40-1:53-2:06

10 minute AMRAP

250m row
12 burpees
5 pull-ups

4 rounds

Clean and jerks stayed pretty easy until the last round, but the muscle-ups got progressively harder with each round. Only getting 4 rounds on the AMRAP was disappointing, but more disturbing was the shooting pain that I was feeling in my hips and legs during the burpees. I really need to focus on my stretching and mobility.

Christopher G. Woods 04-03-2011 12:57 PM

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

2 x 10 each:

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

5 rounds

5 squat clean and jerk, 185#
7 muscle-ups
3 minutes rest

1:06-1:15-1:40-1:53-2:06

10 minute AMRAP

250m row
12 burpees
5 pull-ups

4 rounds

Clean and jerks stayed pretty easy until the last round, but the muscle-ups got progressively harder with each round. Only getting 4 rounds on the AMRAP was disappointing, but more disturbing was the shooting pain that I was feeling in my hips and legs during the burpees. I really need to focus on my stretching and mobility. My hips have gotten really tight since my knee injury, and I imagine it will be causing even more problems if I don't fix it.

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

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

50 double unders
20 forearm to instep lunges
10 reverse hypers, 50#
10 toes to bar
10 ring rows
10 push-ups

5 rounds

3 deadlifts, 420#
15 HSPU's
45 sit-ups

12:41

10 min AMRAP

250m run
25 squats

5 rounds + 250m

Triplet was smooth and steady; deadlifts never got hard and I only had to break up the HSPU's on the last set. I probablt could have pushed harder on the sit-ups, but I didn't want to get winded going back into the deadlifts. Hips were pretty stiff on the run; not surprising after the first WOD, plus the squats.

Christopher G. Woods 04-05-2011 05:57 PM

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

2 x 10 each:

reverse lunge, each leg
heisman reach, each leg
lying leg twist
chin-ups
ring dips

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

13:04

This workout was a last minute decision. If I'd thought it out ahead, I definitely wouldn't have done ring dips in my warm-up.

Christopher G. Woods 04-07-2011 03:12 PM

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

3 x each:

20 forearm to instep lunges
15 reverse hyperextensions, 50#
10 GHD sit-ups
10 kipping pull-ups, base of sternum to bar
10 push-ups

Bench Press

In 10 minutes, work up to a heavy 1 rep

135x5
185x3
225x1
245x1
265x1
285x1
305x1
315x1

"Annie"

50-40-30-20-10
double unders
sit-ups

6:11

Happy with the results of the Bench workout. 315 isn't the heaviest I've ever done, but it's my heaviest in several years. My sit-ups have gotten slow.

Christopher G. Woods 04-08-2011 04:22 PM

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

3 x 10 each:

OHS, 45#
hip extensions
toes to bar
ring rows
dislocates

5 rounds
400m run
15 L-sit chin-ups

15:58

Man, my running sucks! 3 years ago, I probably could have done this in sub 12.

Christopher G. Woods 04-10-2011 01:03 PM

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

3 x 10 each:

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

Open WOD 3

5 minute AMRAP

squat clean, 165#
jerk, 165#

29 rounds

6 x 400m run, 30 sec rest

1:51.4
1:59.53
1:51.3
1:50.95
1:54.33
1:45.19

Ouch! My legs haven't cramped up so bad from a workout since the 3 minute back squat AMRAP at this past years Hopper. I'm pretty disappointed with my score. I've been disappointed with all of them so far, but this one in particular. It's been a rough year for me in terms of training- lots of injuries and set-backs. It took a couple rounds for my legs to loosen up on the run, but it's obvious from my last time that I could have pushed harder.

Christopher G. Woods 04-11-2011 03:49 PM

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

50 double unders
20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
10 ring rows
10 ring dips

15-12-9

kettlebell swings, 40kg
pistols, each leg (R+L=1)
HSPU's

7:43

4 x 400m run, 1 minute rest

1:40
1:40
1:39
1:43

Christopher G. Woods 04-12-2011 03:44 PM

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

3 x each:

20 reverse lunges
10 hip extensions
20 abmat sit-ups
10 chin-ups
dislocates

10 minute AMRAP

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

8 rounds + 1 pull-up

4 x 400m, 90 sec rest

1:30
1:31
1:33
1:31

5 minute Air-dyne

Christopher G. Woods 04-14-2011 02:55 PM

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

50 double unders
20 forearm to instep lunges
15 reverse hyper-extensions
10 kipping pull-ups
10 ring dips

Weighted Chin-ups

In 10 minutes, work up to a heavy 1 rep

5xBW
3x25
3x45
1x65
1x85
1x105
1x125
135f

3 rounds

50 double unders
21 toes to bar
9 box jumps, 30"

7:54

Rough! Double unders were killing me today, in the warm-up and the metcon both.

Christopher G. Woods 04-15-2011 03:32 PM

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

3 x 10 each:

OHS, 45#
hip/back extensions
lying leg twists
ring rows
push-ups

Open WOD 4

10 minute AMRAP

60 bar-facing burpees
30 OHS, 120#
10 muscle-ups

1 round + 17 burpees

5 minute Air-dyne

3 rounds

5 deadlifts, 275#
21 double unders
350m row

6:34

5 minute Air-dyne

Finished the first set of burpees in 4 minutes; got the OHS in two sets of ten and two sets of five, resting briefly with the bar on the shoulders. Muscle-ups in 4-2-2-2; took longer than I'd have liked. Got back to the burpees with two minutes to go, but had no gas left.

Christopher G. Woods 04-17-2011 01:28 PM

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

3 x 10 each:

forearm to instep lunges, each leg
hip/back extensions
GHD sit-ups
kipping pull-ups
dislocates

5 rounds

5 hang power cleans, 185#
15ft rope climb, 2 ascents

13:31

4 x 400m run, 30 seconds rest

1:35
1:39
1:42
1:49

Christopher G. Woods 04-18-2011 03:34 PM

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

3 x each:

20 reverse lunges
10 hip extensions
20 abmat sit-ups
10 chin-ups
10 HSPU's

7 rounds

3 power snatches, 135#
7 chest to bar pull-ups
10 wall-ball

10:48

5 minute Air-dyne

4 x 400m, 60 sec rest

1:30
1:32
1:30
1:31

5 minute Air-dyne

Would have liked to hit sub-10 on the metcon. Solid improvement on my run time versus last week.

Christopher G. Woods 04-19-2011 03:31 PM

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

3 x 10 each:

forearm to instep lunges, each leg
glute-ham raises
lying leg twists
ring rows
ring dips

30-20-10

hip extensions
toes to bar
lunges
sit-ups, anchored

8:01

5 minute Air-dyne

4 x 400m run, 90 sec rest

1:24
1:23
1:27
1:30

5 minute Air-dyne

Would have liked to be a little faster on the metcon; t2b could have been faster. Continuing to make marked improvement on the 400's.

Christopher G. Woods 04-21-2011 12:59 PM

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

3 x 10 each:

OHS, 45#
reverse hyper-extension, 50#
GHD sit-ups
pull-ups
HSPU's

Back Squat, 10 minutes to heavy 1 rep

5x225
3x315
1x365
1x405
1x425
1x445
1x455

5 minute Air-dyne

50 double unders
5 muscle-ups
40 double unders
4 muscle-ups
30 double unders
3 muscle-ups
20 double unders
2 muscle-ups
10 double unders
1 muscle-up

4:16

5 minute Air-dyne

Very pleased with the squats. 455 is 20# shy of my PR, but I haven't squated this heavy in over a year. I wish I'd had the nerve to go for 465, but I was playing it conservative to make sure I got the rep. Quick note on the "10 minute to heavy 1 rep" format: the clock starts with an empty bar.

Christopher G. Woods 04-22-2011 04:14 PM

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

3 x 10 each:

forearm to instep lunges, each leg
hip extensions
lying leg extensions
chin-ups
push-ups

Open WOD 5

20 minute AMRAP

5 power cleans, 145#
10 toes to bar
15 wall-ball

9 rounds + 3 wall-ball

5 minute Air-dyne

Tabata Row (meters)

97-97-97-93-91-91-92-95

Air-dyne

Christopher G. Woods 04-28-2011 12:46 PM

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

3 x 10 each:

F2I, each leg
hip extensions
GHD sit-ups
chin-ups
ring dips

Deadlift, 10 minutes to heavy 1 rep

5x225
3x315
1x405
1x455
1x475
495f

5 minute Air-dyne

"Helen"

3 rounds

400m run
21 kettlebell swings, 24kg
12 pull-ups

10:49

5 minute Air-dyne

Took off Sun-Mon-Tues; I had intended to just take off Easter and go light Monday and Tuesday, but some poor scheduling messed up my Monday workout plans and I just said "screw it" and took a rest cycle. Felt sluggish going into todays workout. Never felt like I had my head into the Deadlifts. I finished the first two rounds of "Helen" in 6 minutes, but bonked big time on the third and ended up turning in another disappointing time.

Christopher G. Woods 04-29-2011 03:11 PM

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

3 x 10 each:

OHS, 45#
hip/back extensions
lying leg twists
ring rows
push-ups

Open WOD 6

7 minute AMRAP

3-6-9-12-15...

thrusters, 100#
pull-ups

120 reps (18 thrusters + 12 pull-ups)

5 minute Air-dyne

Christopher G. Woods 05-01-2011 01:36 PM

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

3 x 10 each:

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

3 rounds

10 deadlifts, 275#
50 double unders

4:45 :censored:

5 minute Air-dyne

4 x 500m row, 30 seconds rest

1:52.6
1:53.5
1:53.4
1:57.3

5 minute Air-dyne

Ouch! We did a Centurion at the Box yesterday (every minute on the minute for 100 minutes you drink and do a pull-up) to blow off some steam now that Sectionals are over; it definitely took it's toll today.

Christopher G. Woods 05-02-2011 04:11 PM

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

3 x 10 each:

F2I, each leg
glute-ham raises
toes to bar
ring rows
push-ups

10 minute AMRAP

15 hang power snatch, 75#
15 wall-ball

5 rounds

5 minute Air-dyne

4 x 400m run, 1 min rest

1:19
1:32
1:41
1:46

5 minute Air-dyne

Man, still feeling rough from Saturday. This is why I don't drink. Got winded real quick on the metcon. Should have done something shorter and heavier. Good first run, but couldn't recover.

Christopher G. Woods 05-05-2011 10:36 AM

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

5 minute Air-dyne

3 x 10 each:

reverse lunge, each leg
hip extensions
ghd sit-ups
kipping pull-ups
push-ups

10-9-8-7-6-5-4-3-2-1

box jumps, 24"
toes to bar
ring dips

accidentally zeroed out my stopwatch before I recorded this, but I it was between 7 and 8 minutes

5 minute Air-dyne

4 x 500m row, 90 sec rest

1:47.1
1:49.9
1:49.3
1:52.5

5 minute Air-dyne

Did almost all sets unbroken on the metcon, with the exception of a couple of the middle sets of ring dips. Not great times on the rower, but I haven't been rowing enough lately.

Christopher G. Woods 05-05-2011 01:33 PM

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

3 x 10 each:

OHS, 45#
reverse hyper, 50#
lying leg twists
chin-ups
HSPU's

Overhead Squat, 10 minutes to heavy 1 rep

5x135
3x155
1x185
1x205
1x225
1x245(PR)

5 minute Air-dyne

"Michael"

3 rounds
800m run
50 hip extensions
50 sit-ups

21:09 (PR)

5 minute Air-dyne

Christopher G. Woods 05-06-2011 04:00 PM

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

3 x each:

20 forearm to instep lunges
10 hip and back extensions
20 frogleg sit-ups
10 ring rows
15 push-ups

5 rounds
500m row
21 push press, 95#
15 pull-ups

19:46

5 minute Air-dyne

Christopher G. Woods 05-08-2011 12:54 PM

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

3 x 10 each:

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

15-12-9

OHS, 135#
toes to bar

3:58

5 minute Air-dyne

4 x 400m run, 30 sec rest

1:23
1:33
1:40
?

5 minute Air-dyne

I accidentally hit the "RECALL" button on my watch at the end of my 4th lap; it took me a while to get back out of it in my exhausted state. My guess is the final lap was somewhere in 1:40-1:45 range.

Christopher G. Woods 05-09-2011 04:06 PM

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

3 x each:

20 forearm to instep
10 hip and back extensions
20 frogleg sit-ups
10 ring rows
10 push-ups

10 push jerks, 155#
1 weighted pull-ups, 45#
9 push jerks
2 weighted pull-ups
8 push jerks
3 weighted pull-ups
7 push jerks
4 weighted pull-ups
6 push jerks
5 weighted pull-ups
5 push jerks
6 weighted pull-ups
4 push jerks
7 weighted pull-ups
3 push jerks
8 weighted pull-ups
2 push jerks
9 weighted pull-ups
1 push jerks
10 weighted pull-ups

13:01

5 minute Air-dyne

4 x 500m row, 60 sec rest

1:45.8
1:52.5
1:57.6
1:58.2

Should have been able to get sub 10 on the metcon, but it got hard to hold onto the dumbell in the late rounds. I need to get better at holding dumbells with me feet, I guess. Sucked *** on the rower. Didn't get to do my usual Air-dyne cool down, because I had to start an intro.

Christopher G. Woods 05-10-2011 06:20 PM

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

3 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
kipping pull-ups
push-ups

Tabata Mash-up

muscle-ups
squats

MU 5-5-5-4-4-3-3-4=33/3
SQ 21-21-20-20-19-19-19-21=160/19

Total=193/22

5 minute Air-dyne

4 x 400m, 90 sec rest

1:27
1:34
1:29
1:33

5 minute Air-dyne

Disappointing run times. I was a little rushed, or I might have rested a few minutes more before I started, but I was hoping for all of my times to be sub 1:30 today. I think I might be wearing out my feet a little bit.

Christopher G. Woods 05-12-2011 01:47 PM

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

3 x 10 each:

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

Press, 10 minutes to heavy 1 rep

5x95
3x135
1x155
1x175
1x185
195f
190f

5 minute Air-dyne

15 minute AMRAP

50 double unders
30 walking lunges
20 sit-ups, unanchored

8 rounds

5 minute Air-dyne

Christopher G. Woods 05-15-2011 01:13 PM

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

3 x each:

20 lateral lunges
10 hip extensions
20 abmat sit-ups
10 ring rows
10 push-ups
20 dislocates

"Lynne"

5 rounds

max rep bench press, bodyweight (180#)
max pull-ups
rest as needed

BP 18-16-15-14-13=76
PU 30-23-26-27-25=131

Total=207

37 reps shy of my PR, but this workout was a lot easier at 170.

Christopher G. Woods 05-16-2011 04:02 PM

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

3 x 10 each:

forearm to instep lunges, each leg
hip/back extensions
GHD sit-ups
chin-ups
HSPU's

20 minute AMRAP

25 squats
20 sit-ups, anchored
15 push-ups

13 rounds + 17 sit-ups

5 minute Air-dyne

Constant movement; no broken sets. Should have pushed harder in the early going. 15+ is very doable.

Christopher G. Woods 05-17-2011 03:47 PM

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

3 x each:

10 OHS, 45#
10 hip extensions
10 toes to bar
10 ring rows
20 dislocates

5 rounds

250m row
15 box jumps, 24"
5 push jerks, 135#

11:51

I hate box jumps!

Christopher G. Woods 05-19-2011 05:59 PM

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

3 x each:

20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 kipping pull-ups
20 push-ups

Hang Power Clean, 10 minutes to heavy 1 rep

5x95
3x135
1x185
1x205
225fx3

3 rounds

50 double unders
21 hang power snatch, 75#

5:28

Christopher G. Woods 05-20-2011 04:15 PM

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

3 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
kipping pull-ups
push-ups

15 HSPU's
1 L-sit chin-ups
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

11:22

Christopher G. Woods 05-22-2011 01:05 PM

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

3 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
kipping pull-ups
push-ups

2 x 225# Thrusters, on the minute to failure

failed on second rep of round 10

Christopher G. Woods 05-23-2011 04:09 PM

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

3 x 10 each:

OHS, 45#
hip extensions
toes to bar
ring rows
HSPU's

tabata pull-ups
1 minute rest
tabata kettlebell swings, 24kg
1 minute rest
double unders
1 minute rest
OHS, 95#

PU 13-13-11-10-7-7-6-5=72/5
KB 12-10-7-5-7-7-7-3=58/3
DU 15-24-13-15-15-13-16-29=140/13
OS 10-8-6-5-4-1-5-8=47/1

Total=317/22

Used the movements for Regional Workout 4. This one's a grip killer. I haven't done a lot of pull-ups on the fat bar lately, which didn't help, but I was having a lot of trouble holding onto the bell. Part of that was because I was trying to avoid what felt like a rip waiting to happen on my left hand, need to take care of that callous later. The 1 rep round of the OHS was due to a poor choice of bar; I grabbed one with all the gnarling worn off. I didn't really have time to chalk my hands between sets, and on that one my hands were just too sweaty to hold onto the bar.

Christopher G. Woods 05-24-2011 05:57 PM

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

3 x each:

20 forearm to instep lunges
10 hip/back extensions
20 abmat sit-ups
10 kipping pull-ups
10 push-ups

3 rounds

10 kcal row
15 burpees
15 toes to bar
15 dumbell ground to overhead, 45# each
50ft overhead walking lunge, 45#

18:41

5 minute Air-dyne

Ouch!

Christopher G. Woods 05-26-2011 02:54 PM

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

3 x each:

20 reverse lunges
20 kick tilts
20 abmat sit-ups
10 ring rows
10 push-ups

5 rounds

5 deadlifts, 275#
15 wall-ball

7:28

5 minute Air-dyne

****! I hate the ****in heat!

Christopher G. Woods 05-27-2011 06:14 PM

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

3 x 10 each:

OHS, 45#
hip extensions
toes to bar
ring rows
push-ups
dislocates

"Grace"

30 clean and jerks, 135#

2:25

5 minute Air-dyne

Haven't been able to get close to my PR in a while; very frustrating. Doesn't help that I had to workout at 8:30pm.

Christopher G. Woods 05-29-2011 12:42 PM

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

3 x 10 each:

forearm to instep lunge, each leg
glute-ham raise
toes to bar
ring rows
push-ups

"Fran"

21-15-9

thrusters, 95#
pull-ups

4:18

Almost twice my PR. My cardio endurance is ****ed.


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