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

Christopher G. Woods 08-25-2012 08:49 AM

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

10:30 am

20 minute AMRAP

Air-dyne 20 cal
20 anchored sit-ups

10 rounds + 15 cal

Christopher G. Woods 08-25-2012 12:02 PM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

Snatch

5x65
5x95
8x3x135 OTM

1 Arm Dumbbell Row

3x12x100

Reverse Hyper-extensions

3x17x170

Christopher G. Woods 08-27-2012 10:04 AM

Re: I've got a Monster in my Pocket!!!
 
189.0 lb - Ouch! Birthday weekend did not help the weight loss effort. I'm making a few dietary adjustments this week; we'll see if it makes a diference.

9:00 am

5 x 100 double unders, 2 minutes rest

1:24.82
1:07.54
55.11 unbroken
53.47 unbroken
56.61

Christopher G. Woods 08-27-2012 11:54 AM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

12 minutes to Heavy 1 Rep High Hang Clean

3x95
3x135
1x185
1x205
1x215
1x225
1x235
245f

12 minutes to Heavy 3 Rep Low Bar Back Squat

8x135
5x225
3x315
3x345
3x365
3x385

12 minutes to Heavy 5 Rep Press

8x95
5x135
5x150
5x165
5x180

Trap Bar Shrugs

3x15x245

Christopher G. Woods 08-27-2012 08:05 PM

Re: I've got a Monster in my Pocket!!!
 
5:00 pm

Death by c2b pull-ups

13 rounds + 12 reps

Christopher G. Woods 08-28-2012 08:37 AM

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

10:00 am

Row 16 x 30 second sprint (meters), 1 minute rest

143
144
143
146
147
150
153
153
151
154
154
151
150
151
154
153

Started off slow, because last time I did this protocol I didn't hit anywhere near these numbers. Next time I might just go until I can't maintain a 150 pace.

Christopher G. Woods 08-28-2012 02:02 PM

Re: I've got a Monster in my Pocket!!!
 
4:00 pm

20 minute AMRAP

20 walking lunges
15 frogleg sit-ups
10 push-ups

16 rounds + 10 sit-ups

Christopher G. Woods 08-29-2012 02:01 PM

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

12:00 pm

30 minute Spin Bike

414 cal


3:00 pm

12 minutes to Heavy 1 Rep High Hang Snatch

3x65
3x95
1x115
1x125
1x135
1x145
1x155
1x165
1x175

Deficit RDL

12x135
3x12x205

Bentover Row

12x135
3x12x195

Reverse Hyper-extension

3x20x170

Christopher G. Woods 08-29-2012 05:14 PM

Re: I've got a Monster in my Pocket!!!
 
6:00 pm

20 minute AMRAP

unbroken
3 weighted pull-ups, 45#
5 strict pull-ups
7 kipping pull-ups

2 rounds + 6 partial rounds ending at 3 kipping, 4 kipping, 2 kipping, 2 kipping and 1 kipping

This was probably a poor choice of workout after all the pulling I did earlier. My lats weren't really tired, but my grip was fried.

Christopher G. Woods 08-31-2012 10:09 AM

Re: I've got a Monster in my Pocket!!!
 
189.0 lb - Goddamn leftover birthday cake!

11:00 am

20 x 50 double unders, on the minute

Christopher G. Woods 08-31-2012 01:35 PM

Re: I've got a Monster in my Pocket!!!
 
2:30 pm

High Hang Squat Clean

5x95
3x135
8x2x185 OTM

Weighted Dips

10xBW
8x55
3x5x80

Milk Jugs

3x15x20

Reverse Dumbbell Fly

3x12x30

Christopher G. Woods 08-31-2012 04:48 PM

Re: I've got a Monster in my Pocket!!!
 
7:00 pm

15-13-11-9-7-5-3-1 HSPU's
1-3-5-7-9-11-13-15 L-sit Pull-ups

13:17

Christopher G. Woods 09-01-2012 09:22 AM

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

9:00 am

20 minute AMRAP

250m row
15 push-ups
10 GHD sit-ups

8 rounds + 15 push-ups

Christopher G. Woods 09-01-2012 12:00 PM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

High Hang Squat Snatch

5x65
5x95
8x2x140 OTM

1 Arm Dumbbell Row

3x15x100

Reverse Hyper-extensions

3x20x170

Christopher G. Woods 09-03-2012 11:03 AM

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

8:00 am

20 minute AMRAP

Spin Bike 20 cal
20 anchored sit-ups

9 rounds + 8 cal


12:00 pm

12 minutes to Heavy 1 Rep Below Knee Hang Clean

5x95
3x135
1x185
1x205
1x225
1x245
1x265
1x275 (PR)
285f

12 minutes to Heavy 3 Rep Front Squat

8x135
5x225
3x275
3x305
3x335
3x365

12 minutes to Heavy 5 Rep Bench Press

8x95
5x135
5x185
5x205
5x225
5x245

Trap Bar Shrugs

3x12x275

Should have got 285, but it was a little out in front and I couldn't quite get my shoulders under it. I wish I'd been a little more agressive running through the earlier reps, so that I would have had time for another attempt.

Christopher G. Woods 09-05-2012 04:07 PM

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

5:00 pm

12 minutes to Heavy 1 Rep Below Knee Hang Snatch

5x65
3x95
1x115
1x135
1x155
1x165
1x175
1x185 (PR)

Good Mornings

12x155
3x8x225

Bentover Rows

12x135
3x8x205

Reverse Hyper-extensions

3x20x170

Taking an impromptu deload week. Woke up yesterday and my ankle was soar, so I skipped my scheduled morning double under workout. Felt run down later in the day, so I skipped my afternoon workout too. Still felt off this morning, so I bagged everything for today except my strength work.

Christopher G. Woods 09-07-2012 08:55 AM

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

11:00 am

20 minute AMRAP

25 cal Spin Bike
20 anchored sit-ups
15 squats
10 push-ups

7 rounds + 4 sit-ups

Christopher G. Woods 09-07-2012 03:33 PM

Re: I've got a Monster in my Pocket!!!
 
3:30 pm

Below Knee Hang Squat Clean

5x95
3x135
1x185
8x2x220 OTM

Push Press

8x95
5x135
3x5x200

Milk Jugs

3x12x25

Reverse Flies

3x15x30

Christopher G. Woods 09-08-2012 12:59 PM

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

2:00 pm

Below Knee Hang Squat Snatch

5x65
3x95
1x115
8x2x145 OTM

1 Arm Dumbbell Row

3x10x105

Reverse Hyper-extension

3x20x170

Christopher G. Woods 09-10-2012 02:16 PM

Re: I've got a Monster in my Pocket!!!
 
Forgot to weigh in this AM

11:00 am

Row 20 x 30 sec, 30 sec rest

150
147
144
142
137
133
133
130
130
136
134
133
129
134
133
136
136
136
134
140


2:30 pm

12 minutes to Heavy 1 Rep Clean

3x135
1x185
1x205
1x225
1x245
1x265
285f
285f

12 minutes to Heavy 3 Rep Low Bar Back Squat

8x135
5x225
3x315
3x345
3x375
3x405

12 minutes to Heavy 5 Rep Press

8x95
5x135
5x155
5x170
2x185

I shouldn't have stayed up to watch the game last night, not when I have to teach the 6am class. No juice today. Skipping my late WOD.

Christopher G. Woods 09-11-2012 01:55 PM

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

4:00 pm

12 minute AMRAP

50 double unders
7 c2b pull-ups

9 rounds

Apparently, pull-ups work the same muscles as rope turning.

Christopher G. Woods 09-11-2012 04:32 PM

Re: I've got a Monster in my Pocket!!!
 
6:30 pm

20 minute AMRAP

5 HSPU's
15 squats
25 anchored sit-ups

15 rounds

Christopher G. Woods 09-12-2012 03:01 PM

Re: I've got a Monster in my Pocket!!!
 
12 minutes to Heavy 1 Rep Snatch

3x95
1x115
1x135
1x155
1x175
1x185
1x195
205f
205f

Deficit RDL

12x135
3x8x225

Bentover Row

12x135
3x10x205

Reverse Hyper-extension

3x20x220

Christopher G. Woods 09-14-2012 02:08 PM

Re: I've got a Monster in my Pocket!!!
 
3:00 pm

Cleans

3x135
2x185
8x2x225 OTM

Weighted Dips

10xBW
8x60
3x5x85

Trap Bar Shrugs

3x8x315

Christopher G. Woods 09-15-2012 08:26 AM

Re: I've got a Monster in my Pocket!!!
 
Yesterday 6:00 pm

20 minute AMRAP

Airdyne 10 cal
10 burpees

13 rounds + 10 cal

Christopher G. Woods 09-17-2012 09:32 AM

Re: I've got a Monster in my Pocket!!!
 
11:30 am

20 minute AMRAP

50 double unders
50 anchored sit-ups

8 rounds + 7 sit-ups

Christopher G. Woods 09-17-2012 02:32 PM

Re: I've got a Monster in my Pocket!!!
 
4:00 pm

Power Snatch

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

"Isabel"

30 snatches, 135#

3:12

Tired as hell today. I didn't eat enough yesterday, and Sunday into Monday is never a good night's sleep for me.

Christopher G. Woods 09-18-2012 04:26 PM

Re: I've got a Monster in my Pocket!!!
 
6:00 pm

20 minute AMRAP

250m row
20 push-ups
15 box jumps, 24"
10 push press, 95#

5 rounds + 4 box jumps

Ouch! Working out late sucks, especially when you haven't done anything to get the motor warmed up earlier in the day. Abs were sore as hell from yesterday; killed me on the row. Sets probably should have been shorter to maintain flow.

Christopher G. Woods 09-19-2012 01:21 PM

Re: I've got a Monster in my Pocket!!!
 
2:30 pm

20 minute AMRAP

Airdyne 20 cal
10 toes to bar

10 rounds + 14 cal

Christopher G. Woods 09-19-2012 04:27 PM

Re: I've got a Monster in my Pocket!!!
 
6:00 pm

3 rounds

9 hang squat cleans, 155#
3 rope climbs, 15ft
5 minute rest

2:53
3:32
3:23

I wanted to do five rounds of this, but I got a late start.

Christopher G. Woods 09-21-2012 08:24 AM

Re: I've got a Monster in my Pocket!!!
 
10:00 am

20 minute AMRAP

25 double unders
20 anchored sit-ups
15 squats
10 push-ups
5 c2b pull-ups

10 rounds + 4 squats

Christopher G. Woods 09-21-2012 02:17 PM

Re: I've got a Monster in my Pocket!!!
 
3:30 pm

5 sets

5 high hang power snatch
AMAP muscle-ups
3 minutes rest

115/5
125/6
135/4
145/4
145/3

5 rounds

15 kb swings, 24kg
5 parrallette HSPU's

9:31

Ripped my ****ing pinky on the last set of HHPS.

Christopher G. Woods 09-22-2012 02:15 PM

Re: I've got a Monster in my Pocket!!!
 
20 minute AMRAP

250m row
10 wall-ball

11 rounds + 217 meters

I should have had 12 rounds, but I had a couple missed reps on the wall-ball.

Christopher G. Woods 09-24-2012 08:53 AM

Re: I've got a Monster in my Pocket!!!
 
11:00 am

20 minute AMRAP

Airdyne 20 cal
15 anchored sit-ups
10 push-ups

9 rounds

Christopher G. Woods 09-24-2012 03:11 PM

Re: I've got a Monster in my Pocket!!!
 
5:00 pm

"Interval DT"

5 rounds @ 155#
12 deadlifts
9 hang power cleans
6 push jerks
rest twice work

1:01.97
49.73
53.97
58.04
2:11.31

Ren Fest + 4.5 hours sleep + insufficient calories = bonk on round 5.

Christopher G. Woods 09-25-2012 03:30 PM

Re: I've got a Monster in my Pocket!!!
 
5:00 pm

20 minute AMRAP

50 double unders
30 squats
10 c2b pull-ups

8 rounds + 50 double unders

Christopher G. Woods 09-26-2012 01:11 PM

Re: I've got a Monster in my Pocket!!!
 
3:00 pm

Row 20 x 30 sec, 30 sec rest (meters)

144
145
143
139
138
137
136
137
133
132
129
133
132
133
133
136
133
133
136
135

Avg. improvement of 9 meters per set over 7/20; not too bad.

Christopher G. Woods 09-26-2012 04:17 PM

Re: I've got a Monster in my Pocket!!!
 
6:00 pm

5 rounds

5 power snatch, 135#
10 GHD sit-ups
15 dips

9:42

Christopher G. Woods 09-28-2012 04:34 PM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

20 minute AMRAP

20 cal Airdyne
20 anchored sit-ups

10 rounds + 16 cal


6:00 pm

Weighted Pull-ups

10xBW
5x25
5x45
5x55
4x65
3x70

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

double kettlebell cleans, 24kg
double kettlebell thrusters, 24kg

KB workout was supposed to be timed, but my watch didn't start and I didn't realize it until the round of 5.

Christopher G. Woods 09-29-2012 02:56 PM

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

3 muscle-ups
12 OHS, 95#
36 double unders
2 minutes rest

1:16
1:09
1:08
1:05
1:11
1:07
1:08
1:04


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