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

Christopher G. Woods 05-02-2010 11:42 AM

Re: I've got a Monster in my Pocket!!!
 
Been laying low for the past week. I was feeling pretty rough, actually started workouts on two occasions last week and quit because of how off I felt. I decided that, since there wasn't enough time left before Regionals to make any real improvements, I should rest and try to get as healthy as possible. Now, I'm hitting some WOD's today, tomorrow and Tuesday to shake off the cobwebs before the weekend.

400m run

2 x 10 each:

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

Back Squats

8x135
5x225
3x305
3x325
3x350
3x375
3x395

Christopher G. Woods 05-03-2010 02:24 PM

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

50 double unders
20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 kipping pull-ups

"Helen"

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

9:59

First sub-10 (barely) in a long time. Might actually be a PR for the chest to bar era.

Christopher G. Woods 05-04-2010 04:19 PM

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

2 x each:

20 reverse lunges w/ twist
10 glute-ham raises
10 toes to bar
15 push-ups
10 dislocates

"Annie"

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

6:08

****ty! My rope was giving me a lot of grief today. It kept catching on my shorts when I started sets. I also didn't feel comfortable with my hand position, so I ended up taking a few more inches off my rope after the workout.

Christopher G. Woods 05-17-2010 03:56 PM

Re: I've got a Monster in my Pocket!!!
 
I took a week off, after a very disappointing performance at Central East Regionals. Honestly, I had a feeling that things weren't going to go well. I didn't feel that I performed well at Sectionals, despite my third place finish, and I was repeatedly finding myself feeling burned out and having to move up my rest cycles as I prepared for Regionals. I think I made two big mistakes in my programming. First, I tried to do too much; I overloaded my program, trying to make too many gains at once, and ended up severely under-recovered. Second, I spent too much time focusing on weaknesses at the expense of maintaining my strengths; I should have easily gotten a top 5 time in the first WOD at Regionals (5-4-3-2-1 muscle-ups/115# bear complex), instead I ended up finishing 27th in that event

Today, it's back to the grind. The next two weeks are going to be too crazy to get back into a real program, so I'm just going to do some catch as catch can heavy lifting and short metcons. In the meantime, I'll be cooking up a new program, that I'll start the first Sunday in June.

400m run

2 x 10 each:

OHS
hip extensions
GHD sit-ups
pull-ups
ring dips

Back Squats

8x135
5x225
5x302.5
5x325
5x350
5x372.5
5x395

Sean Dunston 05-18-2010 07:49 AM

Re: I've got a Monster in my Pocket!!!
 
damn dude - I just have to say it again.... you're a BEAST!

Arturo Garcia 05-18-2010 01:50 PM

Re: I've got a Monster in my Pocket!!!
 
Beast, I mean Chris, can you tell me what kind of Lunge is a "Forearm to Instep" one?

Christopher G. Woods 05-18-2010 09:03 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Sean, though I haven't been feeling too beastly the past two weeks.

Arturo, the "forearm to instep lunge" is a warm-up move from Mark Verstegen's "Core Performance" books. I'll try to talk you through it as best as I can.

Lunge out long, keeping the back leg as straight as possible. Bring the opposite hand of the lead leg (ie: your right hand if you are lunging with your left leg forward) to the ground even with your front foot. Reach the elbow of the inside arm as close to the instep of the lead foot as you can, still keeping the back leg as straight as possible, then reach up with the same arm so that your shoulders are perpendicular to the ground and your torso is rotated such that you are facing your lead leg. Now, bring your hand down outside of the lead leg, so you now have both hands on the ground, one on either side of the lead leg. Straighten your lead leg, again keeping the back leg as straight as possible and pushing your hips up toward the ceiling. Point the toe of your lead foot up. Step into the next lunge, repeating the steps with the other side.

That's the best description I can give you. You might want to google it.

Arturo Garcia 05-19-2010 09:38 AM

Re: I've got a Monster in my Pocket!!!
 
Wow, I would have never thought it'd be so weird.

Is it like this? WFS: [url]http://www.youtube.com/watch?v=Oh8quj7nV_M[/url]

Christopher G. Woods 05-19-2010 12:38 PM

Re: I've got a Monster in my Pocket!!!
 
Yeah, and this one shows it with the trunk rotation:

[URL="http://www.youtube.com/watch?v=CBMzVu4I4uE&NR=1"]http://www.youtube.com/watch?v=CBMzVu4I4uE&NR=1[/URL]

However, neither of them are doing a very good job of keeping their back leg straight.

Christopher G. Woods 05-19-2010 02:40 PM

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

250m row
20 forearm to instep lunges
15 abmat sit-ups
10 hip extensions
5 muscle-ups

Press

10x45
8x95
5x135
5x142.5
5x155
5x165
4x175

If I'd done my math ahead of time, I probably would have done 145 on the second set. I was calculating percentages as I went (65-70-75-80-85% of 1 rep); all of the other sets ended up getting rounded up, but that one got rounded down. Should have been able to get the 5th rep on the last set, but I took a little wobble step at the top of the 4th rep and lost my rhythm.

Christopher G. Woods 05-24-2010 01:36 PM

Re: I've got a Monster in my Pocket!!!
 
Did the MS Chesapeake Challenge Ride with Maili on Saturday. We only did the 30 mile ride, since even that is the longest ride I've ever been on. Next year, I might let her talk me inot the metric century (100k); might be a while before I'm ready for the full century though (100 miles). My muscles could probably handle it, but I don't think my *** could. Spent the rest of the weekend bumming around Chestertown (cute little historic shore town) and eating crap carbs.

2 x each:

25 double unders
20 inside lunges
10 glute-ham raises
10 chin-ups w/ leg raise (active)
10 ring dips

20 push jerks, 185#
40 burpees (lateral jump over bar)

5:37

No way this should have taken me so long. Need to find my evil place again.

Christopher G. Woods 05-25-2010 11:59 AM

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

2 x 10 each:

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

Deadlift

8x127.5
5x255
5x332.5
5x357.5
5x382.5
5x407.5
5x432.5

Christopher G. Woods 05-27-2010 11:16 AM

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

1 x each:

20 lateral lunges
20 inside lunges
10 lying leg twist
10 scorpions
10 ring rows
10 scapular push-ups

"Randy"

75 power snatches, 75#

6:53

Lousy time, and now I've got a rip on the inside of my thumb. I was supposed to do Cindy today, but I was short on time.

Christopher G. Woods 06-01-2010 02:15 PM

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

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 hanging leg raises
5 muscle-ups

Front Squats

8x95
5x185
5x237.5
5x255
5x272.5
5x292.5
5x310

Christopher G. Woods 06-03-2010 12:05 PM

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

1 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 kipping pull-ups
15 push-ups
10 dislocates

Burgener Warm-up, 45#

Snatch

5x95
5x125
5x135
5x145
5x155
5x165 (missed on 2nd rep, bar out in front)

Christopher G. Woods 06-06-2010 12:27 PM

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

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 v-ups
5 muscle-ups

Push Press

8x65
5x125
5x160
5x172.5
5x185
5x197.2
5x210

10 x 50 yard dash, on the minute

Christopher G. Woods 06-07-2010 03:36 PM

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

2 x 10 each:

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

4 rounds
7 HSPU's
7 thrusters, 145#
7 knees to elbow
7 deadlifts, 305#
7 burpees
7 kettlebell swings, 2.5 pood
7 pull-ups

23:49

This was originally intended to be a full length heavy version of "The Seven", but the effects of the extra weight - combined with the fact that I haven't done any real metcon in a month - slowed it to a pace that would have made it way more than the 20-30 minute time domain I was going for today. I might have gone for 5 rounds, but I had a class to teach.

Richard Vanmeerbeek 06-07-2010 04:08 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;794017]500m row

2 x 10 each:

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

4 rounds
7 HSPU's
7 thrusters, 145#
7 knees to elbow
7 deadlifts, 305#
7 burpees
7 kettlebell swings, 2.5 pood
7 pull-ups

23:49

This was originally intended to be a full length heavy version of "The Seven", but the effects of the extra weight - combined with the fact that I haven't done any real metcon in a month - slowed it to a pace that would have made it way more than the 20-30 minute time domain I was going for today. I might have gone for 5 rounds, but I had a class to teach.[/QUOTE]

Now that would have been a crazy one! The regular version is already a handful, you should give it a shot :)

Christopher G. Woods 06-08-2010 10:00 AM

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

The Rx version of "The Seven" doesn't really fit my new template. Every metcon I do is classified by domains of time and intensity. The Rx weights for the thrusters and deadlifts would currently fall into two separate intensity domains. Actually, if I hit a 20 pound PR the next time I do 1 rep thrusters, I can squeeze it into the next level down and just up the deadlift to 255.

Anyway, great job at your qualifiers. Good luck in LA!

Richard Vanmeerbeek 06-08-2010 10:13 AM

Re: I've got a Monster in my Pocket!!!
 
I get it now, interesting template. Wouldn't be surprised if you hit that PR with your strength!

Thanks a lot!

Christopher G. Woods 06-09-2010 02:24 PM

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

400m run

2 x each:

20 forearm to instep lunges
10 glut-ham raises
10 hanging leg raises
15 ft rope climb
10 ring push-ups

Overhead Squat

8x55
5x115
5x155
5x5x190

"Jackie"

1000m row
50 thrusters, 45#
30 pull-ups

7:34 (PR)

Little sluggish on the pull-ups.

Christopher G. Woods 06-10-2010 11:15 AM

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

2 x 10 each:

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

"Grace"

30 clean and jerks, 135#

1:44 (PR)

9 seconds off my previous best; first 22 reps without dropping the bar. PR's two days in a row; that's good ****!

Christopher G. Woods 06-11-2010 03:38 PM

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

2 x each:

20 reverse lunges w/ twist
10 hip extensions
10 v-ups
10 chin-ups
10 HSPU's

Snatch Complex
-Snatch Deadlift
-Power Snatch
-OHS
-Squat Snatch

55-95-125-135-145-155-165

200m sprint
21 pull-ups
21 frogleg sit-ups
200m sprint
15 pull-ups
15 frogleg sit-ups
200m sprint
9 pull-ups
9 frogleg sit-ups

5:15

Smacked myself in the head on the first attempt of the 155 power snatch. Ryan says it means I'm not following through on the second pull and trying to get under the bar too soon.

Anthony Bainbridge 06-12-2010 04:19 AM

Re: I've got a Monster in my Pocket!!!
 
That's a sick Grace time!

Christopher G. Woods 06-12-2010 02:24 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Anthony. I can almost taste 1:30 now; it's all a matter of just not stopping. 22 unbroken is a 5 rep increase over last time, so I don't think I'm too far off.

Christopher G. Woods 06-13-2010 12:38 PM

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

2 x each:

20 forearm to instep lunges
10 hip extensions
10 toes to bar
10 push-ups
10 dislocates

30 min AMRAP
5 unbroken muscle-ups
15 unbroken wall-ball shots
50 unbroken double unders

7 rounds + 5 muscle-ups + 1 wall-ball shot

OMG!! That was really awful! I was thinking 10+ rounds, but that **** really sucks it out of you fast. Never had to repeat on the muscle-ups, and only repeated on the wall-ball once when I dropped the ball after the first shot. I had to repeat on the double unders five or six times, starting in the second round. Fortunately, I didn't get far into my sets before missing; it made me a little apprehensive going into them, though. My brain wandered a little while I was catching my breath between the fourth and fifth round; otherwise, I think I might have had a chance at 8 rounds.

Christopher G. Woods 06-14-2010 02:38 PM

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

2 x 10 each:

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

Good Mornings

10x65
10x115
10x165
5x5x225

Tabata Burpees

10-10-9-9-8-7-7-7 = 67(PR)/7

Probably could have done more on the good mornings, but I haven't done them in years. Felt some tightness in the left hip during the first few work sets.

Christopher G. Woods 06-15-2010 03:28 PM

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

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 v-ups
5 muscle-ups

10 min AMRAP
250m row
10 back squats, 280#

4 rounds + 185m (includes coast out)

Christopher G. Woods 06-17-2010 12:19 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
15 ft. rope climb
15 push-ups

Power Cleans

8x65
5x125
3x182.5
3x195
3x207.5
3x220
3x232.5
3x245 (previous 1 rep PR)
3x257.5 (PR)

20m shuttle run, 3 reps*
15 OHS, 95#
15 pull-ups
20m shuttle run, 2 reps*
12 OHS, 95#
12 pull-ups
20m shuttle run, 1 rep*
9 OHS, 95#
9 pull-ups

*Place two cones (A and B) 20 meters apart. Start at cone A, with shuttle (ball, keys, whatever) at cone B. Sprint from cone A to cone B, retrieve shuttle, sprint back and place shuttle at cone A, sprint back to cone B to complete 1 rep.

5:29

Christopher G. Woods 06-18-2010 03:35 PM

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

2 x 10 each:

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

4 x 1000m row, 5 min rest

3:36.5
3:46.0
3:49.2
3:44.3

First round might be a PR, not sure. I hate rowing with a passion. Energy was definitely off today. Felt really good in the first set, but as soon as I started the second one I could feel my energy fading fast.

Christopher G. Woods 06-20-2010 11:36 AM

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

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 v-ups
5 muscle-ups

Push Jerk

8x65
5x135
3x185

12x1x235, on the minute

8 min AMRAP
10 deadlifts, 205#
20 unanchored abmat sit-ups

8 rounds

Was hitting a pretty good pace, thought I might have a chance for 9, then I accidentally got up after 10 sit-ups on the 6th round. I realized it almost immediately and only lost a few seconds to it, but I think it was just enough to make me lose my rhythm.

Christopher G. Woods 06-21-2010 03:50 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 frogleg sit-ups
10 kipping pull-ups
10 HSPU's

3 rounds
50 double unders
21 kettlebell swings, 2.5 pood
7 muscle-ups

12:53

Thought this would be a 9-10 minute WOD, but I was a little off. I didn't anticipate how much the 2.5 pood swings would affect me going into the muscle-ups.

Christopher G. Woods 06-23-2010 02:24 PM

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

2 x 10 each:

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

OHS

8x55
5x115
5x145
5x157.5
5x167.5
5x180
5x192.5

Tabata Push Press

15-15(power went out)

rest and restart

15-15-15-12-10-7-7-10=91/7

Thunder storms knocked out the power at the end of my second set on the first try. ****ed me up, because I was using the room timer. Had to restart with my watch.

Christopher G. Woods 06-24-2010 12:11 PM

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

25 double unders
20 lateral lunges
20 inside lunges
10 v-ups
10 kipping pull-ups
10 HSPU's

20 min AMRAP, 20# vest

400m run
5 pull-ups
10 push-ups
15 squats

5 rounds + 175 meters

First time running with a vest on; didn't really get comfortable with opening up my stride until that last 175 meters when I was trying to get every last bit of distance. 100 degree heat didn't help either. Cindy rounds felt smooth though.

Jordan Wallace 06-24-2010 01:49 PM

Re: I've got a Monster in my Pocket!!!
 
Looking through your log here man and there is some awesome stuff going on, PB's here there and everwhere!

Just interested, what is the new template your following, does it have a layout or sequence or protocol?

Thanks, Jordan.

Christopher G. Woods 06-24-2010 03:43 PM

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

First off, thank you. I'll try to describe my template as simply as possible. Right now, I'm lifting heavy every other session with rotations in place to determine movement and rep scheme. For my metcons, I'm using Glassman's old "Theoretical Template" for modality, with overlayed algorithms for duration and intensity.

Jordan Wallace 06-25-2010 01:37 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;802066]Jordan,

First off, thank you. I'll try to describe my template as simply as possible. Right now, I'm lifting heavy every other session with rotations in place to determine movement and rep scheme. For my metcons, I'm using Glassman's old "Theoretical Template" for modality, with overlayed algorithms for duration and intensity.[/QUOTE]


Cool! It seems to be working! Do you have any specific cycle for your heavy lifts? or play it be ear?

keep up the good work.
Jordan.

Christopher G. Woods 06-25-2010 03:59 PM

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

2 x 10 each:

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

Clean and Jerk

8x65
5x127.5
5x3x217.5

3 rounds
250m row
50 yard overhead walking lunge, 45# barbell
15 pull-ups

9:26

Christopher G. Woods 06-25-2010 04:37 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jordan Wallace;802210]Cool! It seems to be working! Do you have any specific cycle for your heavy lifts? or play it be ear?

keep up the good work.
Jordan.[/QUOTE]

Well, I started the program with a rotation of:

Overhead/Pressing
Squating
Complex (clean and jerk, thruster, bear, etc.)
Supplemental (good morning, snatch balance, etc.)
Pulling

However, it didn't occur to me when I started the program that I had 5 lifting days every two weeks. I don't know why this didn't occur to me; I just overlooked it somehow. The result is that I end up doing the same type of lift on the same day of the week, every other week. This doesn't work for me; for example, I don't like squating every other Tuesday after having already worked out the previous two days in a row. I would on occasion like to squat the day after a rest day; you know what I mean? I'm going to ride it out through next week, then I'm going to retool it somehow. One thing I've considered is having each two week cycle lead up to a 1 rep max attempt on a particular lift, doing component and supplemental lifts in the first four sessions of the cycle and maxing out in the fifth. I also may just come up with a rotation that won't repeat so neatly and let it go where it may.

Christopher G. Woods 06-27-2010 12:44 PM

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

2 x each:

10 sumo squat w/ rotation
10 hip extensions
10 v-ups
15 ft rope climb
10 planche push-ups

"Mary"

20 min AMRAP
5 HSPU's
10 pistols
15 pull-ups

9 rounds + 10 pull-ups

A little under a round shy of my C2B PR. I don't think I've done pistols since the last time I did "Mary", which was about six months ago; I should probably stick those in one of my warm-ups. Pull-ups were really taxing today; I shouldn't have had all those mojitos last night.


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