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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

Back Squats


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


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


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


double unders


****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:

hip extensions
GHD sit-ups
ring dips

Back Squats


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][/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:


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



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.

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