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

Christopher G. Woods 08-03-2010 03:29 PM

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

2 x 10 each:

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

Front Squat

8x95
5x185
3x275
1x335
1x355
1x375
395f

10 min AMRAP

250m row
135# walking lunge, 10 reps
5 weighted pull-ups, 45#

4 rounds + 35 meters (includes coast out)

Got greedy on the Front Squat; set my goal at 5% over PR instead of the normal 2.5%. Should have made the AMRAP 15 minutes; wasn't long enough to really feel it.

Christopher G. Woods 08-04-2010 02:38 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Daniel Pope;820858]Chris, your training is looking very solid, do you follow any particular program?[/QUOTE]

Thanks Dan! I do my own programming; it runs on a pretty complex template.
The base layer looks like this

Week 1

Lift+metcon - metcon - Lift+metcon - rest day - metcon - Lift+metcon - rest day

Week 2

metcon - Lift+metcon - metcon - rest day - Lift+metcon - metcon - rest day

The rotation for the heavy lifts is as follows:

1 rep max - 5x5 - 3 rep max - paired 3x5's

The modality of the metcons is determined by the old "Theoretical Template". The movement focus for each day is on a rotation of Squating, Pressing/Overhead and Pulling; pull-ups can be dropped in on either a pulling or pressing/overhead day, and obviously any day that comes up as pure monostructural with no heavy lift gets skipped on the movement focus rotation.

Monostructural elements for metcons go on a rotation of:

running - rowing - running - double unders- rowing - running - rowing - double unders

Metcons also get a classification for length and intensity. Short metcons are 12 minutes or less, medium is 15-25 minutes, long is 25-35, and extra long is 35+. Intensity levels are light, medium, heavy and extra heavy. For weightlifting elements this correlates to weights at 40, 50, 60 and 70% of 1 rep max; the intensity parameters for gymnastic and monostructural elements are a little more complex than I care to go into in this post. Metcons on lifting days range from short/light to medium/extra heavy; Metcon only days range from medium/light to extra long/medium. I don't do extra heavy for anything longer than medium duration and extra long metcons don't go above medium intensity.

Also, on days that I do the paired 3x5 lifts, the metcon rotation skips and I do what I call a "component day". I do the lifts, then a short single movement gymnastic workout (usually a tabata or 100 reps for time, etc.) followed by a short sprint based monostructural workout (this is included in the monostructural rotation)

Christopher G. Woods 08-05-2010 12:15 PM

Re: I've got a Monster in my Pocket!!!
 
Dynamic warm-up

10 x 400m run, every two minutes on the minute

Ouch! I only made the ninth round by a second or two. I made the last one by about ten seconds, but only because I was going all out. On the whole, I'm pleased. 4 kilometers in 20 minutes is on pace with my best 5k, plus you can knock about two minutes off for rest periods. I really need to run a 5k on a track sometime, since I'm usually doing them on less than forgiving road routes.

Christopher G. Woods 08-06-2010 03:18 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
15 kip swings
10 scapula push-ups

Weighted Chin-ups

8xBW
5x15
3x25
5x5x55

3 rounds

50 ft walking farmers lunge, 50# dumbells
25 push-ups
15 pull-ups

5:55

Metcon hurt; grip started to give out on the last set of pull-ups, had to break it into 3 sets.

Christopher G. Woods 08-08-2010 12:26 PM

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

2 x each:

20 reverse lunges
10 hip extensions
10 v-ups
10 pull-ups
dislocates

3 rounds

1000m row
100 sit-ups
10 deadlifts, 315#

28:57

This took considerably longer than I had anticipated. It wasn't that it was harder than I thought; the sit-ups just chewed up a lot more time (unbroken) than I had planned.

Christopher G. Woods 08-09-2010 03:56 PM

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

2 x each:

20 inside lunges
10 hip and back extensions
10 GHD sit-ups
10 kipping pull-ups
dislocates

Back Squat

8x115
5x235
3x355
3x380
3x405
3x425
3x455

3 rounds

1 min max back squat, 190#
1 min rest

23-17-15

Daniel Pope 08-09-2010 07:02 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;822004]Thanks Dan! I do my own programming; it runs on a pretty complex template.
The base layer looks like this

Week 1

Lift+metcon - metcon - Lift+metcon - rest day - metcon - Lift+metcon - rest day

Week 2

metcon - Lift+metcon - metcon - rest day - Lift+metcon - metcon - rest day

The rotation for the heavy lifts is as follows:

1 rep max - 5x5 - 3 rep max - paired 3x5's

The modality of the metcons is determined by the old "Theoretical Template". The movement focus for each day is on a rotation of Squating, Pressing/Overhead and Pulling; pull-ups can be dropped in on either a pulling or pressing/overhead day, and obviously any day that comes up as pure monostructural with no heavy lift gets skipped on the movement focus rotation.

Monostructural elements for metcons go on a rotation of:

running - rowing - running - double unders- rowing - running - rowing - double unders

Metcons also get a classification for length and intensity. Short metcons are 12 minutes or less, medium is 15-25 minutes, long is 25-35, and extra long is 35+. Intensity levels are light, medium, heavy and extra heavy. For weightlifting elements this correlates to weights at 40, 50, 60 and 70% of 1 rep max; the intensity parameters for gymnastic and monostructural elements are a little more complex than I care to go into in this post. Metcons on lifting days range from short/light to medium/extra heavy; Metcon only days range from medium/light to extra long/medium. I don't do extra heavy for anything longer than medium duration and extra long metcons don't go above medium intensity.

Also, on days that I do the paired 3x5 lifts, the metcon rotation skips and I do what I call a "component day". I do the lifts, then a short single movement gymnastic workout (usually a tabata or 100 reps for time, etc.) followed by a short sprint based monostructural workout (this is included in the monostructural rotation)[/QUOTE]

Wow, you weren't kidding. I came from a strongman background and am trying to learn how to program properly for myself. Definitely had a big drop off in strength from the crossover and am now looking back thinking that i could have avoided this. Anyway, strength is steady climbing back up with conditioning getting better as well.

I'm following your progress, hopefully I can glean some good stuff from your sessions. Do you find that too much conditioning stalls your strength gains?

Christopher G. Woods 08-10-2010 05:01 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Daniel Pope;824560]Wow, you weren't kidding. I came from a strongman background and am trying to learn how to program properly for myself. Definitely had a big drop off in strength from the crossover and am now looking back thinking that i could have avoided this. Anyway, strength is steady climbing back up with conditioning getting better as well.

I'm following your progress, hopefully I can glean some good stuff from your sessions. Do you find that too much conditioning stalls your strength gains?[/QUOTE]

No, my strength gains have always been pretty steady. I've had some problems with injury/illness that have set me back here and there, but that's it. I actually have the reverse problem (sort of). I put on muscle very easily, to the point that controlling my weight is a constant battle. The problem is that when I get over 175 I start to slow down considerably, especially my running. Ideally, I'd like to be under 170, but I don't even know if that's even realistic. My lean mass may have gotten to high at this point.

Christopher G. Woods 08-11-2010 03:48 PM

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

500m row

2 x each:

20 lateral lunges
10 glute-ham raises
20 frogleg sit-ups
10 chin-ups
10 dislocates

20 min AMRAP

25 double unders
5 pull-ups

26 rounds

Christopher G. Woods 08-12-2010 12:05 PM

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

2 x 10 each:

OHS, pvc
hip and back extensions
GHD sit-ups
kipping pull-ups
dislocates

Good Mornings, feet together

8x65
5x95
3x5x135

Pendlay Rows

8x95
5x135
3x5x185

100 pull-ups

4:57

10 x 100m sprint, on the minute

Kept the lifting light today. Pull-ups were normal, not chest to bar like I usually do. I've decided to work chin over bar pull-ups back into my routine. This is influenced largely by the use of chin over bar in the Games this year. It will let me get some lighter, quicker and higher volume work in while putting a little less wear and tear on my shoulders. All sprints were under 15 seconds except the last two; I started getting a bad stitch in my left abdominal, which I think is a little left-over strain from Sunday's workout.


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