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

Christopher G. Woods 09-06-2013 02:00 PM

Re: I've got a Monster in my Pocket!!!
 
High Hang Snatch

5x95
5x115
5x135
5x145
5x155
3x5x140

Snatch Pull

5x135
5x185
5x205
3x5x185

Bent Row

3x12x185

2k Row, 85% effort

7:38.2

Christopher G. Woods 09-09-2013 11:59 AM

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

Push Jerk

5x135
5x185
5x205
5x225
5x240
3x5x220

HBBS

10x135
8x225
8x295
8x355
8x385
2x8x350

Press

8x95
8x125
8x145
8x155
2x8x140

Christopher G. Woods 09-09-2013 04:47 PM

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

10 sets*
3 weighted pull-ups, 45# dumbbell between feet
5 strict pull-ups
7 kipping pull-ups
2 minute rest
*set ends if you come off the bar

1-4= complete
5= 2 kipping
6= 5 strict
7= 4 kipping
8= 2 kipping
9= 2 kipping
10= 3 kipping

6 sets
15 push-ups
20 anchored sit-ups
Airdyne 25 cal
2 min rest

1:37
1:54
2:05
2:04
2:01
1:55

Christopher G. Woods 09-10-2013 04:42 PM

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

5x135
5x185
5x205
5x215
3x5x195

Deficit SLDL

8x225
8x275
8x315
8x335
2x8x305

1 Arm Dumbbell Row

3x12x100 each arm

5 rounds
300m row
50 double unders
10 ring dips

11:57

Christopher G. Woods 09-12-2013 05:37 PM

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

5x135
5x175
5x195
5x205
5x215
2x5x195

Front Squat

10x135
8x225
8x275
8x295
2x8x275

Bench Press

10x135
8x185
8x215
8x230
2x8x210

3 NFT
12 L-sit chin-ups
15 plate twists, 35#

Christopher G. Woods 09-14-2013 10:30 AM

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

High Hang Power Snatch

5x95
5x115
5x135
5x155
5x165
3x5x150

Snatch Pull

5x135
5x195
5x215
3x5x195

Bent Row

3x12x195


Yesterday PM

20 minute AMRAP
300m row
12 burpees
250m run

5 rounds + 300m row


Today

20 minute AMRAP
Airdyne 25 cal
50 double unders
10 toes 2 bar

7 rounds + 10 cal

Christopher G. Woods 09-16-2013 06:03 PM

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

Push Jerk

5x135
5x185
5x215
5x235
5x255
3x5x230

HBBS

10x135
8x225
8x305
8x375
8x405
2x8x365


PM

Press

10x95
8x135
8x155
7x165 :ranting2:
2x8x150

3 sets NFT
15 chin-ups
15 GHD sit-ups

10 minute Airdyne

175 cal

Christopher G. Woods 09-17-2013 02:30 PM

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

High Hang Power Clean

5x95
5x135
5x185
5x215
5x225
3x5x205

Deficit SLDL

8x225
8x275
8x325
8x355
2x8x320

1 Arm Dumbbell Row

3x12x115

Christopher G. Woods 09-17-2013 05:56 PM

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

5 rounds
500m row
400m run

22:55

Too slow! My rows were all sub-2, which means my runs+transition were 2:30ish. Unacceptable!

Christopher G. Woods 09-19-2013 02:54 PM

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

5x135
5x185
5x215
5x230
3x5x210

Front Squat

8x135
8x225
8x285
8x315
2x8x285

Bench Press

8x135
8x185
8x225
8x245
2x8x225

Christopher G. Woods 09-20-2013 01:50 PM

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

High Hang Power Snatch

5x95
5x125
5x145
5x165
4x5x150

Snatch Pull

5x135
5x185
5x215
5x225
3x5x205

Bent Row

3x12x205

Christopher G. Woods 09-20-2013 08:28 PM

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

5 rounds
20 pull-ups
20 push-ups
20 sit-ups
20 squats

14:50

Christopher G. Woods 09-26-2013 12:32 PM

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

20 minute AMRAP
Spin 20 cal, Lv 4
15 anchored sit-ups
10 push-ups

8 rounds + 20 cal


2pm

20 sets, OTM
1 Power Clean, 135
3 Thrusters, 135
5 c2b kipping pull-ups

Christopher G. Woods 09-26-2013 07:29 PM

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

8 sets
300m row
10 russian kb swings, 32kg
1 min rest

1:28
1:29
1:32
1:33
1:30
1:32
1:34
1:32

Christopher G. Woods 09-27-2013 01:22 PM

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

30 minute Spin bike

414 kcal


PM

5 rounds
5 deadlifts, 315
10 ring dips
12 t2b

9:45

Christopher G. Woods 09-28-2013 10:14 PM

Re: I've got a Monster in my Pocket!!!
 
1:30pm

20 minute AMRAP
10 dumbbell snatch, 70
10 wall-ball, 20
10 L-sit chin-ups

7 rounds + 2 snatch


5:30pm

Trail Run-Short Course

25:16

Christopher G. Woods 10-05-2013 07:01 PM

Re: I've got a Monster in my Pocket!!!
 
2013 Mid Atlantic Hopper Challenge - Day 1

Workout 1

7 minute AMRAP
1 Hang Snatch, 155
3 OHS, 155
5 ring push-ups

11 rounds (10th)


Workout 2

every 45 seconds
5 c2b pull-ups
1 strict press, bar from floor
-press starts at choice of weight (I did 185) and increases in 10lb increments
-tie breaker = max c2b pull-ups in time remaining after fail

195 + 19 pull-ups (4th)


Workout 3

800m run
30 kb swings, 24kg
20 burpee over bar
10 power clean+2 alt lunges+shoulder to overhead, 185

9:11 (22nd)


The score on my last workout is actually under petition. I was he last person in from the run, and it took me a few seconds to find my kettlebell, because it was shoved under the barrier between the event floor and the spectator area. Three seconds off my time would bump me up to tied for 20th in the workout and in sole possession of 10th overall (I'm currently in 11th).

Christopher G. Woods 10-29-2013 10:36 AM

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

Push Jerk

4x135
4x185
4x205
4x225
3x4x205

HBBS

8x135
5x225
5x315
5x345
5x375
3x5x340

Chin-ups

3x12

Dips

3x15

3 sets
20 med ball twists
max plank hold

Christopher G. Woods 10-29-2013 09:00 PM

Re: I've got a Monster in my Pocket!!!
 
High Hang Snatch, Barski

3x95
3x115
3x135
3x145
3x155
3x3x140

Power Clean

5x135
5x185
5x205
5x225
3x5x205

Snatch Deadlift

5x185
5x225
5x255
5x275
5x295
5x315

Bent Row

3x10x205

Christopher G. Woods 11-02-2013 12:30 PM

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

OHS

3x95
3x115
3x135
3x155
3x175
3x195
3x205
3x3x185

HBBS

8x135
5x225
5x315
3x5x340

Bench Press

10x135
10x155
10x175
10x185
2x10x170

Pull-ups

3x12xBW

Angel Raises

3x12x25

4 sets
50 abmat sit-ups
max hold side plank, alternating sides

Christopher G. Woods 11-02-2013 12:33 PM

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

High Hang Clean, Barski

3x135
3x185
3x195
3x205
3x215
3x225
3x3x205

Power Snatch

5x95
5x115
5x135
5x145
5x155
3x5x140

Clean Deadlift

5x225
5x275
5x315
5x345
5x365

Christopher G. Woods 11-04-2013 06:18 PM

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

5x135
4x185
4x205
4x225
4x240
3x4x220

HBBS

8x135
5x225
5x315
5x360
5x390
3x5x355

3 sets
12 chin-ups
15 dips

There should have been a bunch of core work at the end of this, but I let myself get overbooked today.

Christopher G. Woods 11-18-2013 06:11 PM

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

10x95
10x135
10x155
10x165
10x157.5
10x150

HBBS

10x135
10x225
10x315
10x335
10x320
10x305

Bench Press

10x135
10x165
10x175
10x167.5
10x160

Press

10x95
10x125
10x135
10x130
10x125

IRON SCAP

GHD Sit-ups

3x12

T2B

3x10

Plank w/ Abduction

3x10 each side

Christopher G. Woods 11-19-2013 04:35 PM

Re: I've got a Monster in my Pocket!!!
 
Mid Hang Snatch

5x95
5x115
5x125
5x120
5x115

Snatch Deadlift

10x135
10x185
10x205
10x225
10x245
10x235
10x225

RDL

10x185
10x205
10x225
10x245
10x265
10x252.5
10x240

Trap Bar Shrugs

3x10 @ 225lb

Bent Row

3x10 @ 185lb

Chin-ups

3x10 @ BW

SCAP RECOVERY

Weighted Sit-ups

3x20 @ 45lb

Top Side Half Moons

3x10 @ 12kg

Started warming up at 1:15 (I'm getting old, so warm-up takes a good 20-30min); finished at 4:45. Definitely did too many sets on the Snatch Deads and RDLs; I just didn't expect to go so high.

Christopher G. Woods 11-21-2013 01:50 PM

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

Push Press

10x95
10x125
3x10x150

HBBS

10x135
10x225
3x10x305

Bench Press

10x135
3x10x160

Press

10x95
13x10x125

Barbell Rollout

3x12

30lb Med Ball Twist

3x10

Plank w/ Leg Rotation

3x10

Christopher G. Woods 11-23-2013 02:12 PM

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

Mid Hang Clean

5x135
5x155
5x175
5x185
5x177.5
5x170

Clean Deadlift

10x185
10x235
10x275
10x295
10x282.5
10x270

RDL

10x135
3x10x240

Shrugs

3x10x205

Bent Row

3x10x170

Chin-ups

3x8@BW

IRON SCAP

V-ups

3x15

Hip Crossover

3x15

Christopher G. Woods 11-23-2013 02:15 PM

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

5x95
1x115
1x135
1x155
2x1x165
5x1x170
3x1x165

Clean and Split Jerk

3x135
1x185
1x205
1x225
1x235
5x1x245
2x1x235

Front Squat

5x225
2x275
2x315
2x335
2x355

IRON SCAP

Christopher G. Woods 11-25-2013 06:11 PM

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

10x135
10x165
10x175
10x167.5
10x160

HBBS

10x135
10x225
10x325
10x355
10x337.5
10x320

Bench

10x135
10x175
10x185
10x177.5
10x170

Press

10x95
10x135
10x145
10x140
10x135

SCAP RECOVERY

GHD Sit-ups

3x15

Lying Leg Raise

3x12

Plank w/ Arm Rotation

3x10 each side

Christopher G. Woods 11-27-2013 02:40 PM

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

Mid Hang Snatch

5x95
5x125
5x135
5x130
5x125

Snatch Deadlift

10x185
10x225
10x245
10x265
10x252.5
10x240

RDL

10x225
10x265
10x285
10x272.5
10x260

Shrugs

3x10x245

Bent Rows

3x10x205

Chin-ups

3x12xBW

IRON SCAP

Christopher G. Woods 11-27-2013 02:41 PM

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

10x135
3x10x160

HBBS

10x135
10x225
3x10x320

Bench

10x135
3x10x170

Press

10x95
3x10x135

IRON SCAP

Strict T2B

3x12

Bicycles

3x15

Christopher G. Woods 12-01-2013 11:34 AM

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

Mid Hang Clean

5x135
5x185
5x205
5x195
5x185

Clean Deadlift

10x185
10x285
10x315
10x300
10x285

RDL

10x185
3x10x260

Shrugs

3x10x225

Bent Rows

3x10x185

Chin-ups

3x10xBW

SCAP RECOVERY

Christopher G. Woods 12-01-2013 11:37 AM

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

Snatch

3x95
1x115
1x135
1x155
1x165
1x175
1x185
195f
5x1x185
4x1x175

Clean and Jerk

3x135
1x185
1x205
1x225
1x235
1x245
1x255
5x1x265
4x1x255

Front Squat

5x225
2x275
2x315
2x345
2x365

IRON SCAP

Christopher G. Woods 12-02-2013 04:01 PM

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

10x135
3x10x160

HBBS

10x135
10x225
3x10x320

Bench

10x135
3x10x170

Press

10x95
3x10x135

SCAP RECOVERY

Rollouts

3x15

Med Ball Twists

3x15

Bird Dog Flexion/Extension

3x10 each side

Christopher G. Woods 12-09-2013 01:52 PM

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

Mid Hang Snatch

5x95
5x115
3x5x125

Snatch Deadlift

10x185
3x10x240

RDL

3x10x260

Shrugs

3x10x225

Bent Row

3x10x185

Chin-ups

3x10xBW

IRON SCAP

Christopher G. Woods 12-09-2013 01:58 PM

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

Push Press

3x135
3x10x152.5

HBBS

10x135
10x225
3x10x302.5

Bench

10x135
3x10x162.5

Press

10x95
3x10x130

SCAP RECOVERY

Weighted Sit-ups

3x25 @ 45lb

Bicycles

3x20

Flutter Kicks

3x50

Christopher G. Woods 12-09-2013 02:00 PM

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

Snatch

3x95
1x115
1x135
1x145
8x1x155
3x1x145

Clean and Jerk

3x135
1x185
1x205
1x225
8x1x235
3x1x225

Christopher G. Woods 12-09-2013 03:11 PM

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

5x135
5x185
5x205
5x215
5x205
5x195

HBBS

8x135
5x225
5x315
5x365
5x385
5x367.5
5x350

Bench Press

8x135
5x185
5x205
5x215
5x205
5x195

Press

5x135
5x155
5x165
5x155
5x145

SCAP RECOVERY

GHD Sit-ups

3x15

Med Ball Twists

3x20

Oblique Crunches

3x25 each side

Christopher G. Woods 12-10-2013 02:06 PM

Re: I've got a Monster in my Pocket!!!
 
Below Knee Snatch

3x95
3x115
3x135
3x145
3x140
3x135

Snatch Deadlift

8x185
5x225
5x275
5x295
5x315
5x300
5x285

RDL

8x225
5x275
5x315
5x335
5x320
5x305

Muscle Snatch

5x95
5x105
5x115
5x110
5x105

Shrugs

3x8x265

Bent Row

3x8x225

Chin-ups

3x12 @ BW

IRON SCAP

Christopher G. Woods 12-11-2013 03:05 PM

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

5x135
3x5x195

HBBS

8x135
5x225
5x315
3x5x350

Push Press

5x135
3x5x180

Bench Press

8x135
3x5x195

Press

8x95
3x5x150

SCAP RECOVERY

Lying Leg Raise

3x15

Anchored Sit-ups

3x30

Scissors

3x35

Christopher G. Woods 12-12-2013 02:42 PM

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

3x135
3x185
3x205
3x225
3x215
3x205

Clean Deadlift

5x225
5x315
5x345
5x330
5x315

RDL

5x225
3x5x305

Muscle Snatch

5x5x105

Shrugs

3x8x240

Bent Row

3x8x205

Chin-ups

3x10 @ BW

IRON SCAP

Reverse Hyper

3x10x210


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