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

Christopher G. Woods 10-30-2011 11:49 AM

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

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups

Back Jerks

5x95
3x135
1x185
1x225
1x245
1x265
1x285
295f
295f
295f

Bench Press

5x175
5x205
5x235
4x255

4 x 500m row, 30 second rest

1:46.3
1:50.0
1:58.7
1:57.6

Felt like dog**** today. First and third attempts at 295 were terrible; I should have had the second one, but it was out in front. Didn't have it in the tank for the bench today. I think I need to readjust my percentages; my build-up sets might be a little heavy. Should have made the rest on the rows 45 seconds.

Christopher G. Woods 10-31-2011 04:51 PM

Re: I've got a Monster in my Pocket!!!
 
From 10/26/11

500m row

2 x each:

20 reverse lunges w/ twist
15 glute-ham raises
15 GHD sit-ups
15 ring rows
15 ring dips
20 dislocates

5 rounds

400m run
20 hip extensions
10 pull-ups

18:11


Today

500m row

2 x each:

20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

50 double unders
30 push-ups
20 toes to bar

15:54

Had a sub 15 pace going through the first three rounds, then the toes to bar started to break down. Double unders are still giving me problems, which always used to be cake for me.

Christopher G. Woods 11-21-2011 04:42 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
1x155
1x165
1x175
180f
1x180
185f
1x185
1x190
1x195 (=PR)
200f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x245
1x255
1x265 (PR)
1x275 (PR)
285f
1x285 (PR)
295f
295f

High Bar Back Squat

10x135
5x225
1x315
1x335
1x355
1x375
1x395
1x415
1x435
455f

Christopher G. Woods 11-22-2011 04:35 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
1x155
1x165
1x175
185f
185f
185
190f

Power Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x225
1x235
1x245
1x255
265f
265f

Front Squat

8x135
5x185
3x225
1x275
1x295
1x315
1x335
1x355
1x375 (=PR)
385f

Day 2 of my Bulgarian experiment. Felt strong today. Hands are a little sore. We'll see how tomorrow goes.

Christopher G. Woods 11-23-2011 02:28 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
155f
155f
1x155
1x165
175f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x245
255f
1x255
265f

High Bar Back Squat

10x135
5x225
1x315
1x335
1x355
1x375
1x395
1x415
1x435
455f

Felt a little fatigued today, especially in the shoulders. Getting under the bar in the overhead position was hard. Most of my missed attempts on the snatch and clean and jerk were overhead. They were up, just out of position.

Christopher G. Woods 11-25-2011 05:02 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
1x155
1x165
1x175
1x185
190f
1x190 (PR)
195f
195f

Power Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x245
1x255
265f
1x265 (PR)
275f

Front Squat

10x95
5x185
1x275
1x295
1x315
1x335
1x355
1x375
1x385 (PR)
395f

Hat Trick!

Christopher G. Woods 11-26-2011 07:36 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
155f
155f
1x155
1x165
1x175
1x185
195f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x255
1x275
285f
285f

High Bar Back Squat

10x135
5x225
1x315
1x365
1x385
1x405
1x425
1x445
1x455
465f

Christopher G. Woods 11-29-2011 04:31 PM

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

10x45
1x95
1x115
1x135
1x145
1x155
1x165
1x175
185f
185f
185f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x255
265f
265f

High Bar Back Squat

10x135
5x225
2x315
1x365
1x385
1x405
1x425
1x445
465f

20 minute rest

Close Grip Bench Press

10x135
5x185
5x205
5x225

3 x max chin-ups

17-15-12

3 x 15 dumbell press

35-40-45

3 x 15 dumbell row

55-60-65

3 x 15 reverse hyper-extensions

100-125-150

3 rounds, heavy bag

30 sec jab-cross
30 sec right round
30 sec hooks
30 sec left round
30 sec rest

Christopher G. Woods 11-30-2011 02:11 PM

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

10x45
1x65
1x75
1x85
1x95
1x105
1x115
1x125
1x135
1x145
1x155
165f
165f
165f

High Hang Power Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
225f
225f

Front Squat

8x135
5x185
2x225
1x275
1x295
1x315
1x335
1x355
375f

60 minutes later

20 minute AMRAP

50 double unders
40 sit-ups, anchored
30 squats
20 push-ups

5 rounds + 12 sit-ups

Sean Dunston 11-30-2011 02:22 PM

Re: I've got a Monster in my Pocket!!!
 
dude, your numbers are sick - you never cease to amaze me.
Great seeing you at the Hopper. I hope it isn't another whole year before we cross paths again.

Stay well!

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

Re: I've got a Monster in my Pocket!!!
 
Thanks Sean! I just wish my metcon was a little better right now. I'd been feeling kind of old the last few months, but at the Hopper Jeff and Mike made me realize that I've just been lazy. I need to get off my ***, stop making excuses and train smarter. I'm sure we'll probably see each other at Regionals, but hopefully we can catch up before then. We might be hosting a Team competition sometime between the Open and Regionals, so maybe I'll see you then. I'm also hoping to do some powerlifting meets this year. Be good man!

High Bar Back Squat

10x135
8x225
3x315
1x365
1x385
1x405
1x425
1x445
465f

Press

10x45
10x95
3x8x135

I'm calling Bulgarians a failed experiment. it was fun, but my body just can't recover fast enough and there's no way I can work in additional workouts with it. I really wanted to hit that 465 HBBS, though. Gave it a shot today, but no go. I'll get it eventually. Did some press work to help with the soreness from the pounding I've been putting on my shoulders. I'm going to come in and do something fun tomorrow, then I'll start a new program on Monday.

Christopher G. Woods 12-05-2011 03:41 PM

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

20 F2I lunges
10 baby elephants
10 two position calf
dislocates

Overhead Squat

10x45
5x95

1 reps

135-155-175-195-205-(215f)-215-225-235!-235!

5 rep Hang Power Snatch (no drop)

95-115-135-145-155(4)

3 rounds

10 kettlebell snatch L, 24kg
50ft overhead lunge L, 24kg
10 kettlebell snatch R, 24kg
50ft overhead lunge R, 24kg

10:06

3 rounds

50 double unders
25 push-ups

4:01

Overhead squats felt like doo-doo! 235 was way sloppy on both attempts (went up though). Metcon sucks!

Christopher G. Woods 12-06-2011 04:44 PM

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

35 minute spin bike

457 cal

5:30pm

500m row
cossacks
hip extensions
dislocates

5 rounds

5 box jumps, 30"
15 deadlifts, 225#
25 sit-ups, unanchored

11:04

Woof! Blew through the first two rounds in under 3 minutes, then **** got real.

Nathan Schnur 12-07-2011 10:18 AM

Re: I've got a Monster in my Pocket!!!
 
Great work man! What are you're goals right now?

Christopher G. Woods 12-07-2011 02:23 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Nathan Schnur;1011696]Great work man! What are you're goals right now?[/QUOTE]

Thanks!

1. 500# squat (which is pretty close)

2. Get back to competing at the level I was at two years ago, before I really get too damn old.

Christopher G. Woods 12-13-2011 04:55 PM

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

3 minute Air-dyne

F2I
dislocates

Power Cleans

10x45
12x3x165

High Bar Back Squat

10x135
4x10x285
18x285

Press

10x45
5x115
5x135
5x155

Romanian Deadlift

15x45
15x95
15x115
15x135

Bentover Row

15x45
15x95
15x115
15x135

GHD sit-ups

2x15

Hanging Leg Raise

2x15

RDL's and rows were too light, but now I know where I should be next week.


Today

3 minute Air-dyne

cossacks
lying leg twist
hindu push-ups
dislocates

7 rounds

50 double unders
10 c2b pull-ups
90 sec rest

1:02
46.2
47.7
1:01
52.4
57.8
51.5

8 rounds

250m row
10 burpees
2 min rest

1:30
1:32
1:25
1:26
1:25
1:24
1:24
1:23

I had wanted to do 10 rounds of the second workout, but I was short on time.

Christopher G. Woods 12-14-2011 04:10 PM

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

F2I
lying leg twists
hindu push-ups
dislocates

5 rounds

100ft farmers carry, 105# each hand
10 HSPU's

6:54

Tabata Mash-up

wall-ball, 20#
kettlebell swings, 32kg

WB 10-10-8-6-6-4-4-7=55/4
KB 11-10-8-6-5-5-5-8=58/5

Did the first three rounds of FC/HSPU in 3 minutes, then took 2 min each for the last two rounds. My HSPU's have gone to ****. Should have gone lighter on the swings.

Christopher G. Woods 12-16-2011 03:39 PM

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

F2I
lying leg twist
ring rows
hindu push-ups
dislocates
burgener warm-up

Power Snatch

12x3x115

Closegrip Bench

10x45
5x135
4x10x185
13x185

Deadlift

5x135
5x225
5x285
5x340
5x395

Chin-ups

15-12-12

Reverse Hyperextensions @ 100#

15-15-15

Russian Barbell Twist w/ 25#

15-15

Barbell Rollout

15-15

Christopher G. Woods 12-17-2011 04:20 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
20 F2I lunges
10 lying leg twists
10 hindu push-ups
10 face pulls
dislocates

3 rounds

5 muscle-ups
7 push press, 135#
35 squats

5:49

10 rounds

200m run
20 sit-ups, anchored
2 minute rest

1:19
1:17
1:15
1:16
1:14
1:16
1:13
1:11
1:11
1:12

Christopher G. Woods 12-19-2011 04:18 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

burgener warm-up, power clean

Power Cleans

12 x 3 @ 175#

Deadlifts

10x135
4x10x315
26x315 (Booyah!)

Closegrip Bench

5x95
5x135
5x175
5x205
5x235

Bentover Row

12x45
12x135
12x145
12x155

Romanian Deadlift

12x155
12x165
12x175

GHD sit-ups

2 x 15

Hanging Leg Raise (T2B)

2 x 15

Destrominated some deadlifts!

Sean Dunston 12-19-2011 04:45 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;1011802]Thanks!

1. 500# squat (which is pretty close)

2. Get back to competing at the level I was at two years ago, before I really get too damn old.[/QUOTE]

Nothing wrong with getting old, amigo. It allows you to compete as a Master!

Christopher G. Woods 12-19-2011 05:59 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;1015541]Nothing wrong with getting old, amigo. It allows you to compete as a Master![/QUOTE]

It's true, but unless HQ decides to bring their Masters age brackets in line with other sports, I'll have to wait another 12 years before I qualify.

Christopher G. Woods 12-21-2011 04:32 PM

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

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

15-12-9-6-3

push jerk, 115#
pull-ups

2:53

5 rounds

400m run
30 sit-ups, anchored
3 min rest

2:52
2:47
2:51
2:45
2:41


Today

3 minute Air-dyne

2 x each:

sumo squat w/ rotation
lying leg twists
face pulls
hindu push-ups
dislocates

10 minute AMRAP

50ft yolk carry, 450#
15 ring dips

6 rounds

10 rounds

250m row
10 burpees
2 minute rest

1:30
1:28
1:27
1:27
1:27
1:29
1:28
1:28
1:26
1:28

Christopher G. Woods 12-26-2011 09:47 AM

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

3 minute Air-dyne

F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatch 12 x 3 @ 125#

Press

10x45
4x10x125
16x125

High Bar Back Squat

5x135
5x225
5x255
5x305
5x355

Chin-ups

12-12-12

Reverse Hyper-extensions, 120#

12-12-12

Russian Barbell Twists, 25#

15-15

Barbell Rollouts

15-15


Saturday

3 minute Air-dyne

F2I
lying leg twists
face pulls
hindu push-ups
dislocates

10 minute AMRAP

10yd Tire Flip, 350# tire
30 push-ups

4 rounds + 5 push-ups

10 rounds

200m row
20 sit-ups, anchored
rest same as work

1:20
1:18
1:17
1:18
1:14
1:16
1:16
1:17
1:17
1:18

Christopher G. Woods 12-26-2011 02:59 PM

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

F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Clean

Power Cleans

9 x 3 @ 195#

High Bar Back Squats

10x135
4x10x320
21x320 (Holy ****!)

Press

5x45
5x95
3x125
3x145
3x165

Bentover Row

10x155
10x165
10x175

Romanian Deadlift

10x175
10x185
10x195

GHD Sit-ups

17-17

Hanging Leg Raise (T2B)

17-17

Damn! I can't believe I did 21 reps @ 320. That's 3 more than I got @ 285.

Christopher G. Woods 12-27-2011 04:46 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

3 rounds

7 atlas stone shoulders, 115#
5 muscle-ups

6:44

12 rounds

200m run
20 sit-ups
rest same as work

1:23
1:18
1:17
1:16
1:14
1:15
1:16
1:18
1:16
1:15
1:14
1:14

Muscle-ups were tough today. Maybe it's because I tipped in at 190 yesterday, ouch! Hopefully, I can drop a few pounds now that the holidays are over. Probably should have gone with a 95# stone. I wanted them to be light and quick, with the focus on technique. I had intended the workout to be sub-5.

Christopher G. Woods 12-29-2011 01:09 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg extensions
face pulls
hindu push-ups
dislocates

12 minute AMRAP

50ft farmers carry, 105# each hand
10 wall-balls
5 pull-ups

8 rounds + 10 wall-ball

16 rounds

250m row
10 push-ups
rest same as work

1:15
1:13
1:10
1:08
1:09
1:10
1:11
1:11
1:11
1:10
1:09
1:08
1:10
1:09
1:08
1:07

Should have hit 10 rounds on the AMRAP, but my back started to tighten up on the carries.

Christopher G. Woods 12-30-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatch

9 x 3 @ 130#

Closegrip Bench Press

10x45
4x10x205
13x205

Deadlift

5x135
5x225
5x315
5x365
5x420

Weighted Chin-ups @ 25#

10-10-10

Reverse Hyperextensions @ 140#

10-10-10

Russian Barbell Twists @ 25#

17-17

Barbell Rollouts

17-17

Christopher G. Woods 12-31-2011 12:46 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

3 rounds

30 sec max HSPU's
60 sec max walking lunges
90 sec max sit-ups, anchored

HSPU's 14-12-11=27
lunges 50-50-50=150
sit-ups 54-50-48=152

Total=329

12 rounds

200m run
5 pull-ups
rest same as work

51.17
55.16
52.79
52.20
54.15
53.57
56.40
54.47
54.50
54.21
55.43
56.96

Christopher G. Woods 01-03-2012 06:10 PM

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

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Clean

Power Cleans

9x3x205

Deadlifts

10x135
4x10x355
20x355

Closegrip Bench

5x95
5x135
5x185
5x215
5x245

Bentover Row

3x15x135

Romanian Deadlifts

3x15x155

GHD sit-ups

17-17

Hanging Leg Raises

17-17


Today

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

5 rounds

35 double unders
7 push press, 135#
5 c2b pull-ups

5:58

12 rounds

200m run
20 sit-ups
rest same as work

1:25
1:15
1:16
1:18
1:16
1:16
1:17
1:16
1:17
1:17
1:16
1:17
1:19

A bit disappointed with the metcon; I had wanted to get sub 5. I had it through the first three rounds, then I stumbled on the double unders in round 4 and couldn't recover. Cold as hell out today; slowed me a couple seconds from my normal pace on the run/sit-ups, because I couldn't keep the door open like I usually do.

Christopher G. Woods 01-04-2012 03:45 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

12 minute AMRAP

15ft rope climb
7 OHS, 115#

7 rounds


16 rounds

250m row
10 push-ups
rest same as work

1:13
1:10
1:10
1:09
1:12
1:10
1:09
1:09
1:09
1:09
1:09
1:08
1:06
1:06
1:08
1:08

I'm a little disappointed with my performance on the rope climb/ohs workout. I haven't worked either of those in a while. I need to rebuild my confidence on the rope.

Christopher G. Woods 01-06-2012 04:02 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatches

9x3x135

Press

10x45
4x10x135
14x135

High Bar Back Squat

5x135
5x225
3x285
3x335
3x380

Chin-ups

15-15-14

Reverse Hyperextension @ 120#

15-15-15

Russian Barbell Twists w/ 25#

17-17

Barbell Rollouts

17-17

Christopher G. Woods 01-07-2012 06:38 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

8 minute AMRAP

8 kettlebell swings, 24kg
6 toes to bar
4 ring dips

8 rounds + 2 t2b


12 rounds

200m run
10 ring rows, feet elevated
rest same as work

1:02
59.02
59.21
58.41
1:01
58.96
1:00
1:04
1:03
1:02
1:06
1:05

Christopher G. Woods 01-10-2012 04:12 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

50-30-20
double unders
hip extensions
sit-ups, unanchored

7:56


12 rounds
200m run
5 BFK pull-ups
rest same as work

53.05
56.01
53.37
51.23
52.50
51.30
52.03
57.09
52.22
53.58
56.35
52.41

Hip extensions felt like dog****!

Christopher G. Woods 01-12-2012 08:53 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

20 minute AMRAP

50ft farmers carry, 125# each hand
25 squats
5 HSPU's

12 rounds + 25 squats

Christopher G. Woods 01-13-2012 05:01 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatch

8x3x145

Closegrip Bench

10x45
8x95
5x175
5x205
10x235

Deadlift
8x135
8x225
5x340
3x395
1x445

Weighted Chin-ups @ 25#

12-12-10

Reverse Hyperextensions @ 140#

3x12

Russian Barbell Twists @ 25#

2x20

Barbell Rollouts

2x20

Christopher G. Woods 01-14-2012 01:46 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

8 rounds
250m row
5 HSPU's

12:00

5 minute rest

12 rounds
200m run
20 sit-ups

18:33

Christopher G. Woods 01-16-2012 04:25 PM

Re: I've got a Monster in my Pocket!!!
 
Noticed that I forgot to post last Monday's workout.

1/9/12

Power Clean

8x3x220

High Bar Back Squats

5x135
5x225
5x265
5x305
16x355

Press

10x45
8x95
5x135
3x155
1x175

Bentover Row @ 155

3x12

Romanian Deadlift @ 185

3x12

GHD sit-ups

2x20

Hanging Leg Raise

2x20

Christopher G. Woods 01-16-2012 04:29 PM

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

Power Cleans

3x135
1x185
1x205
1x225
1x245
1x265
1x275
285f
285f
285f

Deadlift

5x285
5x340
16x395

Closegrip Bench

10x45
8x135
5x205
3x235
1x265

Bentover Row @ 175#

3x10

Romanian Deadlift @ 205#

3x10

GHD sit-ups

2x20

Hanging Leg Raises

2x20

Christopher G. Woods 01-17-2012 04:28 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

8 rounds
250m row
6 push press, 115#

11:53

5 minute rest

8 rounds
35 double unders
7 BFK pull-ups

7:48

10 minute rest

8 rounds
250m row
10 push-ups

11:45

5 minute rest

8 rounds
200m run
20 sit-ups

12:50


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