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

Christopher G. Woods 01-02-2010 05:15 PM

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

800m run

2 x each:

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

Weighted Pull-ups

10xBW
8x10
5x15
3x35
3x45
3x55
1x65
1x75
1x85

3 rounds
1000m row
30 GHD sit-ups
50 double unders

22:45

Not a great effort. Long, crazy day at work, plus some stomach problems, left me tired and a little dehydrated. Should have been able to get this in 20 or less.

Christopher G. Woods 01-03-2010 12:27 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x 10 each:

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

Front Squats

10x45
8x135
5x225
3x275
3x295
3x315
1x335
1x345
1x355
1x365

15-12-9 rep rounds
tire flips
10# sledge swings, right
10# sledge swings, left
pull-ups

6:13

Had only planned to go to 355 on the front squats, having not done them in a while, but it felt so easy I had to go for 365. I should be able to PR easily when they come back around. Accuracy counted on the sledge swings, had spots marked on the tire that I had to hit; I only missed a couple times on the 12 rep set from the left side.

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

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

50 double unders
20 reverse lunges
10 hip ext.
10 toes to bar
10 chin-ups
10 push-ups

"Betty"

5 rounds
12 push press, 135#
20 box jumps, 24"

12:28

I got this WOD from the Anaerobic Endurance website, and it's definitely harder than it looks on paper. The first round goes by really quick, but the push press becomes a lot harder coming off the box jumps.

Christopher G. Woods 01-05-2010 12:54 PM

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

50 kcal spin bike, Lv. 4
50 sit-ups
50 squats

3 rounds + 6 kcal

Christopher G. Woods 01-05-2010 04:30 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 forearm to instep lunge
10 hip and back ext.
10 GHD sit-ups
10 kipping pull-ups
10 HSPU's

5 rounds
ME bench press, 185#
ME pull-ups, chest to bar
2 min rest

20/25-12/20-9/16-9/20-7/13 = 151 reps

Boo! Had intended to do 205 and 20# vest, but I forgot my vest when I left the house. So I figured I'd do "Lynne", then realized I was short on time and did the short rest modification.

Christopher G. Woods 01-07-2010 07:50 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x 10 each:

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

Clean and Jerk

10x65
8x95
8x115
5x155
5x175
5x195
3x215
3x225
3x235

"Annie"

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

5:21 (PR)

10 x 5-10-15-20 yard suicides, 45 sec intervals

Christopher G. Woods 01-08-2010 05:28 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 reverse lunges
10 hip ext.
10 toe to bar
10 chin-ups
10 push-ups

Weighted Ring Dips

10xBW
8x15
8x25
5x45
5x45
5x45
5x45
5x45

"Mary"

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

10 rounds + 9 pistols

I've only done "Mary" one other time; I hit 11 rounds + 5 pistols, but pull-ups were not chest to bar.

Christopher G. Woods 01-10-2010 12:53 PM

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

50 double unders
20 forearm to instep lunges
10 toes to bar
10 chin-ups
10 HSPU's

Deadlifts

135x10
225x8
315x5
365x3
405x3
445x3
485x1
510x1 (PR, unbalanced bar)
525f

21-15-9
kettlebell swings, 1.5
box jumps, 24"
push press, 95#

6:50 (PR)

510 PR was an accident; it was supposed to be a 505 lift, but I accidentally stuck a 10# plate on one side of the bar instead of a 5#. Oops, at least it got me a PR. 38 sec PR on the metcon.

Arturo Garcia 01-11-2010 03:16 PM

Re: I've got a Monster in my Pocket!!!
 
Monstrouos workouts Christopher!! :super:

Christopher G. Woods 01-11-2010 05:02 PM

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

1000m row

2 x 10 each:

OHS, 45#
hip and back ext.
GHD sit-ups
kipping pull-ups
ring dips

"Nicole"

20 min AMRAP
400m run
ME pull-ups

20-20-20-20-20-25 = 125 (PR)

Employed a new strategy on Nicole. I treated it like I would a Tabata protocol. Instead of going for max rep sets, I picked a number I thought I could hit continuously. Now I'll try to raise that number up each time I do it.

Christopher G. Woods 01-12-2010 05:37 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 pull-ups
10 HSPU's

10 x 5 rep 155# OHS, every minute on the minute

10 min max double unders

455 reps

OHS wasn't too bad. I didn't do any warm-up reps, so it started out hard and got easier as it went on. Double unders sucked; might have been better with a little more rest between the WOD's. Big problem was that my shoulders kept wearing out on me. Definitely could have done a lot better.

Christopher G. Woods 01-14-2010 04:25 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x 10 each:

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

Bench Press

10x45
8x95
8x135
5x185
5x205
5x225
3x245
3x255
3x265

"Helen"

3 rounds
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups

10:14

BP's were easy; my Helen times continue to be awful. I need to start doing more sprints.

Christopher G. Woods 01-15-2010 05:06 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 kipping pull-ups
10 push-ups

5 rounds
50 wall-ball
25 pull-ups

33:48

Lousy time. Spent way too much time getting to the gym, too long after eating. Took a little off the pull-ups so I could hit the wall-ball harder; might have been a mistake. I hate wall-ball!

Christopher G. Woods 01-17-2010 01:13 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x 10 each:

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

Thrusters

10x45
8x95
5x135
3x175
3x195
3x215
1x235
245f
1x245
255f

tabata mashup
double unders
sit-ups

33-30-30-30-30-30-30-30=243/30
15-15-15-15-15-15-15-15=120/15

Total=363/45

Michael Carr 01-18-2010 10:43 AM

Re: I've got a Monster in my Pocket!!!
 
Wow dude.... thats a Monster thruster! Most people would love to C&J that, yet alone get it overhead in one movement from a squat.

So what body weight have you been workin with lately?

Looking forward to seeing you at the sectionals

Christopher G. Woods 01-18-2010 08:10 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Mike! I've been tipping the scales at around 180 lately. I've been slacking on my running though, so I'm hoping to be back under 175 before sectionals and maybe even 170 by regionals. How's your training been going?

Christopher G. Woods 01-18-2010 08:17 PM

Re: I've got a Monster in my Pocket!!!
 
50 double unders
20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 rope pull-ups
10 HSPU's

"Chelsea"

every min on the min for 30 min:

5 pull-ups
10 push-ups
15 squats

First time doing Chelsea with chest to bar pull-ups. Felt good; could definitely have done +1 or +2, maybe even +3.

Christopher G. Woods 01-19-2010 04:26 PM

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

800m run

2 x 10 each:

forearm to instep lunge
sumo squat w/ rotation
dislocates

Snatch

10x45
5x95
5x115
3x135

3x155, every minute on the minute for 10 minutes

5:30

2 x each:

20 reverse lunges
10 kettlebell swings, 1 pood
15 abmat situps
10 kipping pull-ups
10 push-ups

3 rounds
500m row
21 burpees
400m run

17:13 (PR)

Christopher G. Woods 01-24-2010 01:32 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x 10 each:

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

Back Squats (Low Bar)

10x135
8x225
5x315
3x345
3x385
1x425
1x445
465f

"JT"

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

7:46 (PR)

Haven't done heavy squats in a while, and it shows. I didn't do my math before hand and ****ed up my warm-up progression. Anyway, it was good to feel the bar on my shoulders again. Got a nice PR on JT too.

Christopher G. Woods 01-26-2010 12:42 PM

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

2 x each:

50 double unders
20 forearm to instep lunges
10 hip extensions
15 abmat sit-ups
10 chin-ups
10 push-ups

5 rounds
500m row
7 thrusters, 155#

16:27

Heavy version of the main page WOD. Harder than it looked, but still should have been done in under 15 minutes.

Today (1:30pm)

7 km hill run

42:15

Christopher G. Woods 01-26-2010 06:57 PM

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

2 x each:

20 reverse lunges
10 hip and back extensions
10 leg raises on rings
10 kipping pull-ups
10 HSPU's

15 deadlifts, 255#
50 pull-ups
12 deadlifts
40 pull-ups
9 deadlifts
30 pull-ups
6 deadlifts
20 pull-ups
3 deadlifts
10 pull-ups

18:30

Not happy with this time. Definitely low energy; haven't gotten enough sleep the last two nights.

Christopher G. Woods 01-28-2010 08:48 AM

Re: I've got a Monster in my Pocket!!!
 
10:30 am

Spin Bike

6 x 90 sec max effort (kcal), 90 sec rest

28-27-26-26-26-26

Christopher G. Woods 01-28-2010 04:21 PM

Re: I've got a Monster in my Pocket!!!
 
3:45 pm

800m run

2 x 10 each:

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

Press

10x45
8x65
8x85
5x120 (was supposed to be 110, woops!)
5x130
5x150
3x170
3x180
190f (got 1 rep)

I'm blaming the failed PR attempt on the extra 10 pounds I did on the first set of 5. ;)

6:00 pm

3 rounds
50 lunges
50 sit-ups

7:29

Christopher G. Woods 01-31-2010 12:41 PM

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

2 x each:

50 double unders
20 reverse lunges
10 glute-ham raises
15 abmat sit-ups
15 ft. rope climb
10 push-ups

20 pull-ups
500m row
20 pull-ups
500m row
20 pull-ups

7:15

Pull-ups were supposed to be unbroken, which happened for the first two rounds but not the third (16,7). This was a poor programming choice. I still wasn't fully recovered from Tuesday, which was sloppy programming in and of itself.

Today

800m run

2 x 10 each:

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

Clean and Jerk

10x55
8x95
5x135
3x185
3x205
3x225
1x245
1x255
265f

5 rounds
50 double unders
15 burpees
15 wall-ball

16:53

CnJ's were ugly. I might have to do a different progression for my ME Oly days than I do for my PL days; my warm-up sets took a lot out of me. It could also be the fact that I've shed 5 pounds in the past week and a half. I may need a little more time to adjust to being a 175 lb or less athlete again. After I get closer to 170, I can start playing with bumping my fat and carbs back up. Metcon was rough; should have easily been sub 15 min. Strangely, the wall-balls got easier as the workout progressed; of course, it could just be that I was slowing down on the burpees and wasn't as winded when I got to them.

Christopher G. Woods 02-01-2010 04:34 PM

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

50 double unders
20 forearm to instep lunges
10 hip extensions
10 toes to bar
10 rope pull-ups
10 push-ups

20 min AMRAP
4 parrallette HSPU's
8 kettlebell swings, 2 pood
12 GHD sit-ups

11 rounds + 4 HSPU's

Christopher G. Woods 02-02-2010 06:54 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
15 abmat sit-ups
10 kipping pull-ups
10 clapping push-ups

Tabata OHS, 115#

10-10-10-5-5-8-6-8 = 62/5

5 min rest

30 muscle-ups for time

7:19

5 min rest

6 x 500m row, 2 min rest

1:48.6
1:53.0
1:52.9
1:56.2
1:58.2
1:50.8

Christopher G. Woods 02-04-2010 04:23 PM

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

1000m row

2 x 10 each:

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

Hang Squat Snatch

10x45
8x65
8x85
5x125
5x145

at this point my squat snatch fell apart. WTF! Back in late summer I was hitting 5x5 HSS at 185#. I missed my first to attempts at 165, which was supposed to be the third set of 5, then got 5x155. On the second go at 165 I hit two reps before missing on the third. I finished off with 5x5x135 Hang Power Snatches. From here on out, I'm going back to the n-n-n-n-n-n-n progression for ME Oly lifts.

3:30pm

2 min single unders
dynamic warm-up

21-15-9
push press, 115#
squats
toes to bar

5:03

Okay time, could have been a little faster. All sets were unbroken, with the exception of the first set of toes to bar (11,10).

5:30pm

dynamic warm-up

10 x 100m sprints, every minute on the minute

Either the distance I paced off is a little longer than 100m or my sprinting capacity has diminished more than I thought. I struggled to keep these under 20 seconds.

Christopher G. Woods 02-05-2010 04:52 PM

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

50 kcal spin bike

2 x each:

10 L-sit to tuck planche, parrallettes
20 groinies
10 forward folds
10 sumo squat w/ rotation
15 abmat sit-ups

15 hang squat clean and jerk, 50# dumbells
3 L-sit pull-ups
12 HSCJ
6 LPU
9 HSCJ
9 LPU
6 HSCJ
12 LPU
3 HSCJ
15 LPU

12:13

Working out in the attic sucks!

Christopher G. Woods 02-07-2010 01:58 PM

Re: I've got a Monster in my Pocket!!!
 
snowed in WOD #2:

no warm-up

20 min AMRAP
10 push-ups
15 sit-ups
20 squats

18 rounds + 1 sit-up

Probably could have pulled 20 rounds if I'd actually warmed up. Spent an hour and a half shoveling snow earlier. Disappointing to not be able to get to the gym today; I was supposed to be going for my first 300+ bench press in about 6 years. Oh well, it'll hold until the next cycle.

Christopher G. Woods 02-08-2010 03:33 PM

Re: I've got a Monster in my Pocket!!!
 
The world is mostly dug out, so back to the gym!

2 x each:

50 double unders
20 forearm to instep lunges
10 hip extensions
15 abmat sit-ups
10 pull-ups
10 HSPU's

5 rounds
7 deadlifts, 365#
15 ring dips

9:15

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

Re: I've got a Monster in my Pocket!!!
 
I got stomach poisoning from something I ate during the Super Bowl; my girlfriend and the two other couples we watched the game with all got it too. As a result, I spent most of last week in bed and unable to eat solid food. I went from 177 pounds on Monday morning to 162 pounds on Thursday morning. I finally got back into the gym yesterday, and have gained back about half of the weight I lost. I have exactly 18 training days to prepare for Sectionals on March 13th. To boost my strength back up, I'm going to do a retooled and slightly accelerated version of the 5x5 program that I did to prepare for the Mid-Atlantic Hopper Challenge in October. I'm starting with 75% of 1 rep max for the first cycle and then 80% for the second cylce.

Yesterday:

1000m row

2 x 10 each:

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

Bench Press

10x45
8x95
5x135
5x175
5x5x220

Tabata Kettlebell Snatch, 1.5 pood (alternating hands each round)

10L-10R-10L-10R-10L-10R-10L-10R=100/10

5 min max rep double unders

233 reps (Doodoo!)

Today:

2 x each:

50 double unders
20 reverse lunges
10 glute-ham raises
10 toes to bar
10 dislocates

OHS

10x45
8x95
5x135
5x5x170

10 rounds
10 pull-ups
10 push-ups

8:50

Had 30 second rounds going through the first 5 rounds, then fatigue took over.

Christopher G. Woods 02-16-2010 07:43 AM

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

10 x 30:30, spin bike (kcal)

10-10-10-10-10-9-10-10-10-10

Christopher G. Woods 02-16-2010 03:10 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

2 x each:

20 forearm to instep lunges
10 hip extensions
10 L-sit to tuck planche, parrallettes
10 rope pull-ups

Deadlifts

10x135
8x225
5x315
5x5x385

4 rounds
400m run
50 squats

12:51

Christopher G. Woods 02-18-2010 12:04 PM

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

6 x 1 min max effort row (meters), 3 min rest

312-307-304-299-286-287

Would have liked to hold 300+

Greg Light 02-18-2010 12:08 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;741553]1:30pm CFE

6 x 1 min max effort row (meters), 3 min rest

312-307-304-299-286-287

Would have liked to hold 300+[/QUOTE]

Been a silent follower of your log for a while. What would you consider to be your biggest weaknesses at this point? Rowing? Doubleunders? Running?

What is your background as well? I'm curious how someone gets to be such an animal.

Jason David 02-18-2010 03:11 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Greg Light;741556]Been a silent follower of your log for a while. What would you consider to be your biggest weaknesses at this point? Rowing? Doubleunders? Running?

What is your background as well? I'm curious how someone gets to be such an animal.[/QUOTE]

This is funny Greg....I've been meaning to check in with Chris as well. What a scary log!!

So yeah Chris....what Greg said...:-)

Christopher G. Woods 02-18-2010 05:30 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Greg Light;741556]Been a silent follower of your log for a while. What would you consider to be your biggest weaknesses at this point? Rowing? Doubleunders? Running?

What is your background as well? I'm curious how someone gets to be such an animal.[/QUOTE]

[QUOTE=Jason David;741685]This is funny Greg....I've been meaning to check in with Chris as well. What a scary log!!

So yeah Chris....what Greg said...:-)[/QUOTE]

Thanks guys. I'd definitely have to say that running and rowing are my most glaring weaknesses. I blame it mostly on genetics, the curse of being a short guy (5'4") with short legs (28" inseam), but my running has degraded a lot since my flag football team broke up; the loss of all that extra sprinting each week has definitely had an impact. I've been trying to make an effort to put more into my program, but a busy schedule and record snow falls this winter have made it tough. As far as the secrets to my success, that's a lot of genetics too. I've always been strong for my size and I build muscle easily. I also learn new movements very easily, which is definitely a plus. When I first started working out seriously I did a pretty standard bodybuilding/powerlifting type split, then I slowly started gravitating towards a more athletic style of training before finding CrossFit. So, I guess my big secret was just starting out strong. I also had the added benefit of doing a lot of manual labor as a teenager and young adult. My family lived on a pretty big piece of property, so there was always a lot of yard work to be done. I spent some time working in a warehouse when I was about 20 and also spent about 2 years barbacking at a rock club where I had to haul kegs and cases of beer and liquor up and down several flights of stairs and run food, from a kitchen that was two blocks away at a restaurant that was under the same ownership, for about six hours a night 5 nights a week.

Christopher G. Woods 02-18-2010 05:40 PM

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

800m run

2 x 10 each:

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

Press

10x45
8x95
5x115
5x5x155

Tabata Power Snatch, 95#

7-7-6-5-5-5-5-5=45/5

Christopher G. Woods 02-19-2010 05:38 PM

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

50 double unders
20 reverse lunge w/ twist
10 glute-ham raises
15 frogleg sit-ups
10 rope pull-ups
10 HSPU's

Front Squat

10x45
8x135
5x225
5x5x275

10 min AMRAP
5 pull-ups
5 ring dips
5 kettlebell swings, 40kg

10 rounds

Christopher G. Woods 02-21-2010 11:58 AM

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

1000m row

2 x 10 each:

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

Power Cleans

10x55
8x95
5x135
5x5x190

Tabata Squats

22-22-22-22-22-22-22-22=176/22


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