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

Christopher G. Woods 03-26-2010 03:30 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;757812]Jodi and I have been doing this exact workout for years when we need something quick but not too taxing. Really enjoy it!

PS - congrats on sectionals![/QUOTE]

Thanks Anthony! Yeah, that workout sucks real good. What's your best time on it?

[QUOTE=Jay Rhodes;757864]On my own. Have not yet been to an affiliate.[/QUOTE]

I don't know who's in that area, but you should definitely look into it. Changed my life.

[QUOTE=Steven Low;758936]Nice work at sectionals... hopefully you won't get owned by rowing at regionals like last year. :p[/QUOTE]

Ouch, that's rough man, but it's actually the focal point of my training right now. Running and rowing are it right now; those are the big chinks in my armor, so that's what I'm hammering the next 7 weeks.

Christopher G. Woods 03-26-2010 03:31 PM

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

50 double unders
20 lateral lunges
20 inside lunges
20 abmat sit-ups
10 muscle-up transitions

5 rounds
400m run
15 pull-ups
10 push press, 145#

18:57

Steven Low 03-26-2010 05:37 PM

Re: I've got a Monster in my Pocket!!!
 
That's good. Work those weaknesses out the wazoo.

Christopher G. Woods 03-28-2010 09:10 AM

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

Run

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Covered about 1400 meters. This workout would be a lot easier with a coach; too much clock watching.

Christopher G. Woods 03-28-2010 11:58 AM

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

500m row

2 x 10 each:

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

Back Squats

10x135
8x185
5x225
5x8x305

10 min AMRAP
25 double unders
15 wall-ball
10 ring dips

5 rounds + 14 double unders

Anthony Bainbridge 03-28-2010 12:21 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;759400]Thanks Anthony! Yeah, that workout sucks real good. What's your best time on it?[/QUOTE]

I couldn't find the 5-4-3-2-1 version, but I've done 4-3-2-1 in 58 seconds. I'm guessing an extra 10 reps would bump it up to 95. I'll test it out after nationals.

Good luck with the running/rowing. I find rowing comes up to competitive levels pretty fast, but running is always ****ty at our height/weight!

Christopher G. Woods 03-29-2010 03:48 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;760011]I couldn't find the 5-4-3-2-1 version, but I've done 4-3-2-1 in 58 seconds. I'm guessing an extra 10 reps would bump it up to 95. I'll test it out after nationals.

Good luck with the running/rowing. I find rowing comes up to competitive levels pretty fast, but running is always ****ty at our height/weight![/QUOTE]

That's ridiculous, and that's at 405? I think Orlando's best time is something like 2:30. You should post a video of that next time you do it.

Christopher G. Woods 03-29-2010 04:29 PM

Re: I've got a Monster in my Pocket!!!
 
2 minutes dynamic jump rope

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abamat sit-ups
10 chin-ups
10 HSPU's

5 rounds
500m row
135# snatch, 5 reps
15 GHD sit-ups
25 push-ups

22:40

1 hour later

6 x 30 yard Prowler push (90# load), every minute on the minute

Metcon never really got as hard as I expected. I probably could have pushed a little harder on the rows; I kept them right around 2:00. Thought the snatches would get hard coming off the row, but they weren't a problem. Hit all GHD's and push-ups unbroken. Prowler push was supposed to be done pre-metcon, but I was short on time.

Anthony Bainbridge 03-30-2010 10:11 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;760655]That's ridiculous, and that's at 405? I think Orlando's best time is something like 2:30. You should post a video of that next time you do it.[/QUOTE]

Yep, I've done 4-3-2-1 a few times with 315 and 405 - no significant difference in time - always hover around a minute. Back in October I took a very casual pace and it was 1:40. I thought I had done 5-4-3-2-1 as well, but I can't find it.

I might give it a shot after my squat/bench workout today - don't tell Jodi or she will kick my ***.

Sean Dunston 03-30-2010 11:34 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;753480]Saturday: PA/MD/DE Sectional Qualifier

11:30am

20 min AMRAP
1000m row (once, to begin WOD)
20 double unders
15 wall-ball
10 ring push-ups
5 pull-ups
*35# weight vest is worn for entire WOD

228 reps (18th)

2:45pm

3 min AMRAP
155# clean and jerk

31 reps (3rd)

6:00pm

10 min AMRAP
500m run (once, to start WOD)
one-arm overhead squat, 24 kg kettlebell
*run 200m if kettlebell if kettlebell is dropped

206 reps (7th)

Final: 3rd Place Over-all

Felt a little off all day, but I can't be too dissapointed with the result. The first WOD was definitely the killer. Wall-ball always gives me trouble, but adding the weight vest just made it brutal. The clean and jerk wasn't too bad. I thought that I would be able to hit high 30's, but the need to display lock out slowed my pace a little. I should have been able to get the one more rep that I needed to tie for 1st; I made the mental mistake of glancing up at the clock with 3 seconds left and was just like,"Well, I WOULD have been able to get one more in." The overhead squat WOD was just a mental game of keeping the bell up the whole time. I probably should have been able to get the 6 more reps that I would have needed to lock up 2nd place, but at that point in the day I wasn't really thinking podium as much as just making sure I would be moving on to Regionals.[/QUOTE]

$HXT~ I missed this.
Sorry, Chris.
Congrats on 3rd place and qualifying!
have fun at Regionals - I won't be making it up there this year.

Anthony Bainbridge 03-30-2010 11:42 AM

Re: I've got a Monster in my Pocket!!!
 
Hey Chris, I gave the 4-3-2-1 a shot after my tapper work. Finished in 1:10. I felt slow on the muscleups - maybe some fatigue from doing bench a couple minutes before (nothing heavy - but shoulders are beat to **** lately). I suspect that 5-3-2-1 would take 1:45-1:55 if I were to try it today. It's on vimeo (link in sig).

Christopher G. Woods 03-30-2010 12:51 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;761060]Yep, I've done 4-3-2-1 a few times with 315 and 405 - no significant difference in time - always hover around a minute. Back in October I took a very casual pace and it was 1:40. I thought I had done 5-4-3-2-1 as well, but I can't find it.

I might give it a shot after my squat/bench workout today - don't tell Jodi or she will kick my ***.[/QUOTE]

Hey man, don't get in trouble with the Mrs. on my account. :D

[QUOTE=Sean Dunston;761096]$HXT~ I missed this.
Sorry, Chris.
Congrats on 3rd place and qualifying!
have fun at Regionals - I won't be making it up there this year.[/QUOTE]

Thanks Sean. Yeah, Logan's a bit of a hike just for the sake of spectating.

Christopher G. Woods 03-30-2010 12:56 PM

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

5 k road run

25:51

7 seconds slower then last time, but I had a lot more gas left at the end. I can definitely push harder next time.

Christopher G. Woods 03-30-2010 03:23 PM

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

2 x 10 each:

sumo squat w/ rotation
hip/back extensions
toes to bar
dislocates (both versions)

Thrusters

10x45
8x95
5x135
5x5x185

100ft walking lunge
21 pullups
21 situps
100ft walking lunge
18 pull-ups
18 sit-ups
100ft walking lunge
15 pull-ups
15 sit-ups
100ft walking lunge
12 pull-ups
12 sit-ups
100ft walking lunge
9 pull-ups
9 sit-ups
100ft walking lunge
6 pull-ups
6 sit-ups
100ft walking lunge
3 pull-ups
3 sit-ups

9:49

Finished the metcon and couldn't figure out why my time was so high. Legs were definitely tired going into it, but this was more than two minutes over my PR (though I have a feeling I may have accidentally skipped a round on that one) and 40 seconds over my only other time. After checking my log, I realized what had happened; the WOD is supposed to end after the 6 rep round.

Christopher G. Woods 03-30-2010 03:28 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;761105]Hey Chris, I gave the 4-3-2-1 a shot after my tapper work. Finished in 1:10. I felt slow on the muscleups - maybe some fatigue from doing bench a couple minutes before (nothing heavy - but shoulders are beat to **** lately). I suspect that 5-3-2-1 would take 1:45-1:55 if I were to try it today. It's on vimeo (link in sig).[/QUOTE]

Just watched the video, that ****'s retarded bro. I'm gonna have to step up my game. :notworth:

Christopher G. Woods 04-01-2010 01:00 PM

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

500m row

2 x 10 each:

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

Bench Press

10x45
8x135
5x185
5x3x250

"GI Jane"

100 burpee pull-ups

14:13

This is not technically a PR; however, this is the first time doing this WOD in the new box. The pull-up bars are about 6" higher here, so I will use this effort as the new standard for measuring future attempts.

Christopher G. Woods 04-01-2010 03:23 PM

Re: I've got a Monster in my Pocket!!!
 
5:30pm

Run (meters)

3 x 5 min, 3 min rest

1150
1200
1150

Christopher G. Woods 04-02-2010 03:39 PM

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

50 double unders
20 forearm to instep lunges
10 hip/back extensions
20 abmay sit-ups
10 pull-ups
10 HSPU's

Sott's Press

10x45
10x55
3x10x65

20 min AMRAP
250m row
15 OHS, 115#
5 muscle-ups

5 rounds + 1 muscle-up

Should have been able to get 6 rounds; I had to stop at one point and adjust the strap on one of the rings, because the buckle was rubbing my arm raw. Flexibility is still the limiter on the Sott's Press.

Christopher G. Woods 04-04-2010 12:34 PM

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

3 x 1000m row, 2 min rest

3:34.0
4:03.5
3:53.6

Laid it all out on the first one and never recovered.

2:00pm

400m run

2 x each:

10 sumo squat w/ rotation
10 hip/back extensions
20 abmat sit-ups
10 chin-ups
10 ring dips

Burgener Warm-up

Snatch x 1

65-85-105-125-145-165-185x-185x-185x

Tabata Mash-up, Squats and HSPU's

Squats 22-22-22-22-22-22-22-22=176(PR?)/22(PR)
HSPU's 7-7-7-7-7-7-7-7=56(PR)/7(PR)

****ing bull****! I couldn't even get 185 overhead on the second and third attempt. I know I haven't snatched heavy in a while, but that's ****ing pathetic. I think all the added training volume is starting to catch up with me. Plus, I haven't been getting enough sleep (as usual), and I've missed some meals the last few days. My rest cycle is only a week and a half away, which will help a lot, but I need to get things tightened up on the recovery end. Tabata mash-up was cake; I probably could have hit 23's and 8's or better.

Christopher G. Woods 04-05-2010 03:53 PM

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

50 double unders
20 reverse lunges
10 toes to bar
10 pull-ups
10 push-ups

3 rounds
155# squat clean and jerk, 7 reps
15 box jumps, 24"
400m run

14:18

Feeling a little beat down still.

Christopher G. Woods 04-06-2010 03:35 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 abmat sit-ups
10 chin-ups
10 HSPU's

Press

10x45
8x65
5x95
5x8x135

3 rounds
20 kettlebell swings, 1.5 pood
15 wall-ball
10 pull-ups

8:13

30 min rest

2 x 1500m row, 1 min rest

5:48.4
5:51.9

Felt run down during the metcon; maybe it just sucked more than I feel like it should have.

Christopher G. Woods 04-11-2010 12:26 PM

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

2 x each:

20 forearm to instep lunges
10 hip and back extensions
10 toes to bar
15 ft. rope climb
15 push-ups

Overhead Squat

10x45
8x95
5x135
5x5x180

150 burpees

10:48

10 x 30 yard suicides (20-10-20), on the minute

Overhead squats were cake. 15 seconds over PR on the burpees. My strategy backfired on me; I tried to do 15 on the minute, but I could only keep it up for the first 90. I wasted 2:30 to 3 minutes just resting during that time. I probably would have been able to hit sub 10 if I'd just hit sets of 10 and rested as needed.

Christopher G. Woods 04-12-2010 02:32 PM

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

2 x 10 each:

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

45 double unders
45 squat cleans, 135#
45 ring dips
45 double unders

8:31

A good time; beat the next closest person in the gym by almost 5 minutes. Could have been better though.

Christopher G. Woods 04-13-2010 04:39 PM

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

2 x each:

20 inside lunges
10 twinkies
20 abmat sit-ups
10 chin-ups
15 push-ups

"Daniel"

50 pull-ups
400m run
21 thrusters, 95#
800m run
21 thrusters, 95#
400m run
50 pull-ups

17:44 (PR)

By 1:35!

Sean Dunston 04-14-2010 07:01 AM

Re: I've got a Monster in my Pocket!!!
 
Great work on Daniel, Chris!

Jay Rhodes 04-14-2010 07:13 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;768560]Great work on Daniel, Chris![/QUOTE]

Agreed. That's moving awfully fast! I'm trying to figure it out in my head how you did it! :rofl:

Christopher G. Woods 04-15-2010 02:50 PM

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

50 double unders
10 sumo squats w/ rotation
10 hip and back extensions
10 GHD sit-ups
10 kipping pull-ups
10 HSPU's

Push Jerk

10x45
8x135
5x185
5x3x230

15-12-9
kettlebell snatch left, 24kg
kettlebell snatch right, 24kg
L-sit pull-ups

7:18

Christopher G. Woods 04-15-2010 02:58 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;768560]Great work on Daniel, Chris![/QUOTE]

[QUOTE=Jay Rhodes;768570]Agreed. That's moving awfully fast! I'm trying to figure it out in my head how you did it! :rofl:[/QUOTE]

Thanks guys! I'm convinced that this WOD is doable in under 15. If I can get each set of pull-ups down to 2 minutes, average 2:00/400m on the runs, and hit the thrusters in 1 min per set, that's 14 minutes plus transition time, right? ;)

Jay Rhodes 04-15-2010 03:03 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;769567]Thanks guys! I'm convinced that this WOD is doable in under 15. If I can get each set of pull-ups down to 2 minutes, average 2:00/400m on the runs, and hit the thrusters in 1 min per set, that's 14 minutes plus transition time, right? ;)[/QUOTE]

Sounds easy when you break it down like that!
I may have to have a go at that one day when I'm feeling super human.
The thrusters would be where I'd slow down a bit. Pullups are pretty solid and running aint no thing.

Christopher G. Woods 04-15-2010 03:28 PM

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

Tabata Mile

20 sec on, 10 sec off for 1 mile

17 rounds + 13 seconds

Christopher G. Woods 04-15-2010 03:44 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;769571]Sounds easy when you break it down like that!
I may have to have a go at that one day when I'm feeling super human.
The thrusters would be where I'd slow down a bit. Pullups are pretty solid and running aint no thing.[/QUOTE]

Yeah, I think one of the big things that drives my improvement is that I judge myself by these theoretical times. No matter how good my time might be in comparison with the norm, if I don't hit something in the neighborhood of what I feel is possible I'm disappointed.

Christopher G. Woods 04-16-2010 01:53 PM

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

2 x each:

20 forearm to instep lunges
10 hip extensions
10 toes to bar
15 ft rope climb
10 ring dips

"Kelly"

5 rounds
400m run
30 box jumps, 24"
30 wall-ball

39:57

****! This is more than 10 minutes over my PR. I just had no gas today. I think part of it is the weather. It was in the 50's when I went to work this morning and almost 80 when I came out, with a high that's almost 20 degrees warmer than yesterday. I also haven't been eating enough the past few days. ****! For some reason my "Kelly" and "Helen" times just keep getting worse and worse.

Christopher G. Woods 04-19-2010 03:58 PM

Re: I've got a Monster in my Pocket!!!
 
Sooooo, way back in January I pulled an unevenly loaded 510 lb. deadlift and pulled a muscle in my back. Since that time, I hadn't attempted anything over 405. Yesterday, 1 rep deadlift came up on rotation, and when I went to pull 465 I pulled the same muscle again. This causes two big problems. First, I'm not going to be able to do any pulling exercises for at least a week. Second, there's the distinct possibility that I will not be able to pull a max effort deadlift until after I have had the opportunity to properly rehab- which sure as hell isn't going to happen between now and regionals, and is unlikely to happen between now and the Games, should I make it there. Fun times! :ranting2:

400m run

2 x each:

10 lateral lunges
10 back extensions
20 abmat sit-ups
10 kipping pull-ups
10 scapular push-ups

"JT"

21-15-9
HSPU's
ring dips
push-ups

7:10 (PR)

Sean Dunston 04-20-2010 12:15 PM

Re: I've got a Monster in my Pocket!!!
 
Bummer, Chris-
I sure hope the back thing isn't serious.
Good luck getting it worked out before the Regionals!

Christopher G. Woods 04-20-2010 02:56 PM

Re: I've got a Monster in my Pocket!!!
 
Out of my hands now; I missed the cutoff for registration. I had been on the fence for personal reasons, talked myself back into it, then got hurt and decided to wait to see how I felt yesterday. Unfortunately, I thought the cutoff was at 8pm, but it was actually at 8am. Now, I'm at the mercy of the alternates list.

Christopher G. Woods 04-20-2010 03:31 PM

Re: I've got a Monster in my Pocket!!!
 
Trail run- short course

26:47 (PR)

By 1:13!

Christopher G. Woods 04-22-2010 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
So, I got in for Regionals.

"Nicole"

25-25-25-15-10 (quit with 2:45 left)

Could have got one more round in, but I was starting to tear. I don't feel like dealing with that this close to competition. Had a nice pace going through the first three rounds. Round three, I think I got on the bar too quick; round four was my hands.

Sean Dunston 04-23-2010 08:47 AM

Re: I've got a Monster in my Pocket!!!
 
Nice!
Glad you got in, Chris.
You're gonna rock it.
Keep your eye on Jason Hoggan from my box -- he's a beast!

Christopher G. Woods 04-23-2010 04:39 PM

Re: I've got a Monster in my Pocket!!!
 
Oh, I know all about Jason. He would have podiumed at the Hopper this year, but his last deadlift got DQ'd. He's legit.

500m row

2 x 10 each:

sumo squat w/ rotation
hip and back extension
GHD sit-ups
chin-ups
HSPU's

3 rounds
100ft. walking lunges
50 squats
25 hip extensions

9:32

Rougher than advertised. This WOD is like "JT" for your lower extremities.

Christopher G. Woods 04-25-2010 12:22 PM

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

2 x 10 each:

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

"Diane"

21-15-9
deadlift, 225#
HSPU's

2:23

20 seconds over PR; boo! I had it up until the last set of HSPU's. I went to the wall with 1:48 on the clock and just couldn't get through it. Had to stop after 5 and rest for a second. I might be a little dehydrated and a little underfed. I've been taking it light this week because of the back, and not working out as much always throws off my food and water schedule. Also, my focus on increased volume has kept me from doing these short WOD's for a while, so my sprint speed has probably slipped a little.


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