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

Christopher G. Woods 01-21-2012 11:21 AM

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

12 minute AMRAP

20 farmers lunge, 35# each hand
15 t2b
10 ring rows, feet elevated

5 rounds + 7 lunges


Friday

Power Snatch

3x95
1x135
1x145
1x155
1x165
1x175
1x185
195f
1x195 (PR)
205f
205f

High Bar Back Squat

8x135
8x225
5x305
3x355
1x405

Weighted Chin-ups @ 45#

10-10-8

Reverse Hyper-extensions @ 160

3x10

Romanian Barbell Twist @ 25#

2x20

Barbell Rollout

2x20


Today

8 rounds
250m row
5 ring dips

11:04

5 minute rest

8 rounds
25 double unders
5 t2b

4:52

5 minute rest

8 rounds
250m row
10 push-ups

11:19

Christopher G. Woods 01-30-2012 03:21 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
sumo squat w/ rotation
reverse lunge w/ twist
dislocates

Front Squat

10x45
5x135
3x225
1x315
1x365
1x385
1x405 (PR!)

5-4-3-2-1
clean and jerk, 205#
muscle-ups

5:54

My muscle-ups are hurting. I need to cut some of this weight I picked up during the last cycle.

Christopher G. Woods 02-01-2012 03:25 PM

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

8 rounds
30 second double unders
30 second rest
30 second sit-ups, anchored
30 second rest

DU 54-56-58-54-46-60-61-59=448
SU 19-20-20-20-21-21-22-22=165

Total=613

3 x 1000m row, 3 min rest

3:43.7
3.56.9
3:57.6


Today

Press

10x45
5x95
3x135
2x155
1x175
1x185
195f
195f

Pendlay Row

8x135
5x185
5x205
5x225

5 rounds
max closegrip bench press, 185#
30 second rest
max unbroken BFK pull-ups
2 minute rest

CG 17-12-6-7-6=48
PU 25-20-16-16-12=89

Total=137

Max pull-ups were a lot easier when I weighed 170.

Christopher G. Woods 02-03-2012 03:20 PM

Re: I've got a Monster in my Pocket!!!
 
High Hang Snatch (no drop)

10x45
5x65
3x95
3x115
3x135
3x145
155f
3x155

Deadlift

5x135
5x225
5x315
5x405
5x465

21-15-9
burpees
toes to bar

5:31

Christopher G. Woods 02-04-2012 12:16 PM

Re: I've got a Monster in my Pocket!!!
 
24 rounds
250m row
5 HSPU's (1-8)
5 ring dips (9-16)
10 push-ups (17-24)
rest=work

HSPU's
1:17
1:14
1:14
1:13
1:13
1:12
1:12
1:13

ring dips
1:14
1:12
1:13
1:12
1:12
1:14
1:11
1:10

push-ups
1:13
1:12
1:10
1:13
1:12
1:11
1:11
1:13

Christopher G. Woods 02-06-2012 07:45 PM

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

10x45
5x95
3x135
2x185
2x205
2x225
2x245
2x265
2x275
285f
2x285 (PR!)

Push Press

10x45
5x95
3x135
3x185
3x205
3x225
3x245 (PR!)

5 rounds
30 sec wall-ball
30 sec rest
30 sec kb swings, 24kg
30 sec rest

WB 15-15-15-15-15=75
KB 17-18-17-17-17=86

Total=161

Today's theme: hitting previous 1 RM's for multiples!

Christopher G. Woods 02-07-2012 02:53 PM

Re: I've got a Monster in my Pocket!!!
 
24 rounds
200m run
5 c2b kipping pull-ups (1-8)
10 ring rows, feet elevated (9-16)
20 sit-ups, anchored (17-24)
rest=work

c2b
1:02
55.15
56.27
53.22
54.63
57.27
55.04
53.38

ring rows
1:05
59.03
58.93
57.85
58.46
57.86
59.34
1:03

sit-ups
1:17
1:17
1:14
1:17
1:14
1:12
1:15
1:13

Arturo Garcia 02-08-2012 09:20 AM

Re: I've got a Monster in my Pocket!!!
 
You're still a monster. What's your current BW? 405 Front Squat, nice!

Christopher G. Woods 02-08-2012 02:34 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Arturo Garcia;1031574]You're still a monster. What's your current BW? 405 Front Squat, nice![/QUOTE]

Thanks Arturo! I'm tipping in around 188-190 right now. I picked up about 10 pounds during this last strength cycle that I just came off; at the end, I was up to 193. I was already carrying a few extra pounds before, so I think I can cut back down around 180 by the Open. I'd actually like to get back down to 175 at some point. I might stay a little heavy until April. I want to compete in a USAPL meet at the end of March. With my current numbers I could pretty easily break 3 out of 4 (bench is a little higher than I can hit) state records in the 198 weight class. If I drop down to the 181 class, it's a whole other story; there are a couple guys in that weight class that are out of my league right now.

Christopher G. Woods 02-08-2012 02:38 PM

Re: I've got a Monster in my Pocket!!!
 
20 minute AMRAP
50ft yoke carry, 375#
25 hip extensions
5 parrallette HSPU's

6 rounds + 4 HSPU's

1 ****ing rep shy of 7 rounds! I hate that ****!

Christopher G. Woods 02-10-2012 04:17 PM

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

10x45
5x65
3x95
3x115
3x135
3x155
3x165

Overhead Squat

10x45
8x95
5x135
5x185
5x205
5x225 (PR)

"Annie"

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

6:37

Good lifts! Crappy time on Annie.

Christopher G. Woods 02-11-2012 01:08 PM

Re: I've got a Monster in my Pocket!!!
 
24 rounds
250m row
6 push press, 135# (1-8)
8 bar dips (9-16)
10 push-ups (17-24)
rest=work

Push Press
1:19
1:15
1:13
1:12
1:13
1:12
1:11
1:12

Dips
1:16
1:13
1:15
1:13
1:15
1:14
1:13
1:13

Push-ups
1:10
1:09
1:08
1:09
1:07
1:06
1:06
1:07

Christopher G. Woods 02-13-2012 08:57 PM

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

10x45
5x95
3x135
2x185
2x205
2x225
2x245
2x265
2x285 (PR)

High Bar Back Squat

8x135
5x225
3x315
3x365
3x405
3x425
3x445 (PR)

10 sets, on the minute
3 TNG Power Cleans, 155#
7 HSPU's

The Monday tradition continues, but I should have gone heavier on the cleans.

Christopher G. Woods 02-14-2012 02:57 PM

Re: I've got a Monster in my Pocket!!!
 
Tabata Mash-up

c2b pull-ups
double unders

PU 10-10-10-8-8-6-6-6=64/6
DU 38-35-33-24-23-23-23-30=229/23

3 rounds
500m row
400m run

13:59

Christopher G. Woods 02-15-2012 07:44 PM

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

50ft yoke carry, 355#
50 sit-ups, anchored
50 squats
50 push-ups

3 rounds + 37 push-ups

I should have pushed harder in the earlier rounds.

Christopher G. Woods 02-17-2012 05:12 PM

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

10x45
5x95
3x135
3x145
3x155
3x165
3x175 (PR)
3x185 (PR)

Weighted Pull-ups

10xBW
5x25
5x45
5x55
5x65

5 sets
21 kb swings, 32kg
15 c2b pull-ups
2 minutes rest

Grip went on second set of pull-ups.

Christopher G. Woods 02-18-2012 11:26 AM

Re: I've got a Monster in my Pocket!!!
 
8 x 250m row, 90 second rest

50.6
51.9
50.8
52.1
52.3
51.9
52.7
53.1

2 mile run

17:22

Running sucks!

Christopher G. Woods 02-22-2012 04:25 PM

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

5 c2b pull-ups
10 push-ups
15 squats
20 sit-ups, anchored
25 double unders

10 rounds + 10 push-ups

Christopher G. Woods 02-25-2012 11:29 AM

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

1 rep Power Snatch, on the minute

95-105-115-125-135-145-155-165-175-185-195f

Today

Open Workout 12.1

7 min max burpees, 6" target

100

I need to lose weight!

Christopher G. Woods 02-27-2012 07:16 PM

Re: I've got a Monster in my Pocket!!!
 
7:30am

16 x 125m row, 30 sec rest

26.2
27.3
26.5
26.2
27.4
28.6
28.4
28.5
28.4
28.2
28.4
28.2
28.0
27.7
28.2
27.7


4:30pm

Power Cleans

10 x 3 reps OTM @ 165#

Thrusters

6 x 5 reps @ 155#

20 x 40 yard sprint, every 30 seconds

Sean Dunston 02-28-2012 09:09 AM

Re: I've got a Monster in my Pocket!!!
 
Chris-
Are you going solo or on a Team this year?

Christopher G. Woods 02-28-2012 10:36 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;1038411]Chris-
Are you going solo or on a Team this year?[/QUOTE]

Well, if I actually manage to qualify as an individual this year, I'll give it some consideration. I'm not sure if we're going to be able to field a team this year. We lost two of our top girls this year. Mary is pregnant, and we lost Erin (the girl who co-owns Annapolis with Ryan) to the new rule that prohibits affiliate owners from being on teams registered to other affiliates.

Christopher G. Woods 02-29-2012 04:54 PM

Re: I've got a Monster in my Pocket!!!
 
Deadlift, resting only long enough to change plates

5x135
3x225
1x275
1x325
1x375
1x405
1x435
1x465

"Tabata Something Else"

tabata pull-ups
tabata push-ups
tabata sit-ups
tabata squats

pull 8-8-8-8-8-8-8-8=64/8
push 10-10-10-10-10-10-10-10=80/10
sit 12-12-12-12-12-12-12-12=96/12
squat 14-14-14-14-14-14-14-14=112/14

total=352/44

Nowhere close to my old tabata totals, but a good baseline to work from.

Christopher G. Woods 03-02-2012 06:42 PM

Re: I've got a Monster in my Pocket!!!
 
6 sets NFT
3 Bench Press, 225#
5 weighted chins, 25#

3 sets NFT
10 c2b kipping pull-ups
15 dips

Going to do 12.2 tomorrow, so just a little low intensity upper body today.

Christopher G. Woods 03-03-2012 12:10 PM

Re: I've got a Monster in my Pocket!!!
 
Open Workout 12.2

10 min AMRAP

30 snatches, 75#
30 snatches, 135#
30 snatches, 165#
AMAP snatches, 210#

76 reps

I really wanted to get the chance to try 210, but oh well. My backs been tweaky the last few days, so I'm just glad I didn't pull anything.

Christopher G. Woods 03-05-2012 12:33 PM

Re: I've got a Monster in my Pocket!!!
 
12:30pm

Push Jerk

10x45
8x95
5x135
10 x 3 reps OTM @ 185#

Press

10x45
8x95
6 x 5 reps @ 125#

8 rounds
30 second max toes to bar
30 second rest
30 second max double unders
30 second rest

t2b 15-15-13-11-13-13-12-12=104
du 59-59-60-60-58-60-60-60=476
total=580

Christopher G. Woods 03-05-2012 04:12 PM

Re: I've got a Monster in my Pocket!!!
 
5:00pm

5k row

20:46.8

Christopher G. Woods 03-06-2012 12:13 PM

Re: I've got a Monster in my Pocket!!!
 
1:15pm

20 minute AMRAP
bike 25 cal
20 sit-ups, anchored
15 push-ups

7 rounds + 7 cal

Christopher G. Woods 03-06-2012 04:52 PM

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

"Mary"

20 minute AMRAP
15 pull-ups, COVP
10 pistols
5 HSPU's

10 rounds + 10 pull-ups

Not my best, but not bad. Went at a relaxed pace and just tried to hold the two minute rounds.

Christopher G. Woods 03-07-2012 01:40 PM

Re: I've got a Monster in my Pocket!!!
 
12:30pm

20 min AMRAP
bike 20 cal
15 squats
10 bent over rows, 50# each hand

9 rounds + 10 cal

Christopher G. Woods 03-07-2012 04:04 PM

Re: I've got a Monster in my Pocket!!!
 
4:30pm

Power Cleans

10x45
5x135
10 x 3 reps OTM @ 175#

8 rounds
250m row
15 push press, 35# dumbells
1 minute rest

1:18
1:17
1:16
1:17
1:18
1:16
1:15
1:16

Christopher G. Woods 03-07-2012 04:06 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;1040848]5:30pm

"Mary"

20 minute AMRAP
15 pull-ups, COVP
10 pistols
5 HSPU's

10 rounds + 10 pull-ups

Not my best, but not bad. Went at a relaxed pace and just tried to hold the two minute rounds.[/QUOTE]

Realized after I did it that this is actually a reverse "Mary". :shrug:

Christopher G. Woods 03-09-2012 03:42 PM

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

8x135
5x225
6 x 5 reps @ 325#

12 rounds
10 cal Air-dyne
30 second rest

Christopher G. Woods 03-10-2012 11:45 AM

Re: I've got a Monster in my Pocket!!!
 
Open Workout 12.3

18 minute AMRAP
15 box jumps, 24"
12 push press, 115#
9 toes to bar

8 rounds + 7 box jumps

Not terrible, but not great. A couple years ago I would have smoked this workout. On the bright side, I weighed in at 185# this morning. That's the lightest I've been since before the Juggernaut cycle. 10 pounds to go and I'm back at [URL="https://www.google.com/search?q=pocketmonster&sa=Google+Search&cof=L%3Ahttp%3A%2F%2Fwww.crossfit.com%2Fcf-assets%2Flogo-back03.gif%3BAH%3Aleft%3BS%3Ahttp%3A%2F%2Fwww.crossfit.com%3BAWFID%3A063114f873d94ac6%3B&domains=crossfit.com&sitesearch=crossfit.com"]pocketmonster[/URL](wfs) size.

Christopher G. Woods 03-12-2012 11:08 AM

Re: I've got a Monster in my Pocket!!!
 
12:00pm

Squat Clean and Push Jerk

10 x 3 reps @ 195#

Sprints

10 x 100m, walk back and go

Christopher G. Woods 03-12-2012 04:13 PM

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

20 minute AMRAP
10 HSPU's
15 kettlebell swings, 24kg
50 double unders

7 rounds + 15 swings

Double unders started to fall apart in the late rounds.

Christopher G. Woods 03-13-2012 10:30 AM

Re: I've got a Monster in my Pocket!!!
 
12:30pm

20 minute AMRAP
bike 25 cal
20 sit-ups, anchored

8 rounds + 8 cal

Christopher G. Woods 03-13-2012 02:51 PM

Re: I've got a Monster in my Pocket!!!
 
4:30pm

12 x 250m row, 1 minute rest

53.0
52.6
52.0
54.4
52.9
53.7
53.1
54.1
53.6
52.9
52.4
53.1

Christopher G. Woods 03-14-2012 12:31 PM

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

Incline Dumbell Press

10x40's
10x50's
3x10x60's

1 Arm Dumbell Row, each side

10x40's
10x50's
3x10x60's

1 Leg Dumbell Romanian Deadlift, each leg

10x40's
10x50's
3x10x60's

30 sec plank
15 sec right arm up
30 sec plank
15 sec left arm up
30 sec plank
15 sec right leg up
30 sec plank
15 sec left leg up
30 sec plank

Playing around with weights for accessory work. My plank position has gotten real weak.

Christopher G. Woods 03-14-2012 03:24 PM

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

20 minute AMRAP
10 thrusters, 75#
10 pull-ups

12 rounds + 9 thrusters


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