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

Christopher G. Woods 03-17-2012 10:26 AM

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

Bench Press

5x135
5x185
5x205
5x225

Bent Over Row

5x135
5x185
5x205
5x225

"Annie"

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

6:28

Just a little low impact recovery for today. My sit-ups are way too slow these days. Hopefully, that will improve as I shed weight.

Today

Open Workout 12.4

12 minute AMRAP
150 wall-ball
90 double unders
30 muscle-ups

246 reps

I ****ing HATE wall-ball! Whoever came up with these things was obviously some 6'5" ******* son-of-a-*****. However, as bad as wall-balls are, doing 150 wall-balls three days after doing 129 thrusters is even worse. My legs are going to be so shot this week.

Christopher G. Woods 03-20-2012 03:04 PM

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

8x45
5x65
3x95
3x115
3x125
3x135
3x145

5 rounds

250m row
10 toes to bar
5 HSPU's

9:35

Christopher G. Woods 03-26-2012 04:54 PM

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

10x45
5x115
3x165
9 x 2 reps @ 205#

High Bar Back Squat

10x45
8x195
6x295
4 x 4 reps @ 365#

Press

10x45
8x105
3 x 6 reps @ 155#

Chin-ups

3 x 12 reps @ BW

12 x 40m sprint, on the minute

Back in action. Open performance was a disappointment. Didn't expect to qualify as an individual, but I wanted to hit the top 100. We didn't have the personel for a team this year, with a couple of our girls taking the year off to have babies and Luke being a little banged up. I'm starting a Prilepin controlled program, with similar movement selection to the Juggernaut program I did before the Open. I think I might have some lingering patellar tendonitis in my quad from the Juggernaut. I'm a little disappointed in my results from that program. My squat and deadlift improved, and I got back some of my press that I'd lost. However, my snatch only went up 10# and I didn't see any improvement in my power clean and my bench press. I also gained some weight that I didn't want and feel like I got slower during the course of the program. Right now, my main goal is to get back to 175#. No performance goals, aside from not losing strength.

Christopher G. Woods 03-27-2012 06:19 PM

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

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

10 rounds + 25 cal

5:45pm

12 x 250m row, 1 minute rest

54.3
54.0
54.4
53.4
53.7
53.4
53.9
53.5
54.7
53.8
54.0
52.8

Christopher G. Woods 03-28-2012 06:16 PM

Re: I've got a Monster in my Pocket!!!
 
Single Leg Drives, 20" Box

5 x 6 reps, alternating legs

6 rounds
6 kettlebell swings, 32kg
8 push press, 115#
10 c2b pull-ups
3 minute rest

47.33
46.23
45.69
51.96(accidentally did 10 swings)
43.75
45.37

5-10-5 sprints, on the minute for 10 minutes

Christopher G. Woods 03-30-2012 04:51 PM

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

10x45
5x95
6 x 3 reps @ 145#

Closegrip Bench

10x45
8x135
6x185
4 x 4 reps @ 235#

Deadlift

8x225
5x315
3 x 6 reps @ 405#

One Arm Dumbell Row

3 x 12 reps @ 75#, each arm

Im going to add more assistance work to the strength days next week. Client showed up early, so I didn't have time for my sprints, but I might put in a long run tomorrow.

Christopher G. Woods 04-02-2012 02:14 PM

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

10x45
5x135
3x185
8 x 2 reps @ 225#

High Bar Back Squat

10x45
8x185
5x295
5 x 3 reps @ 395#

Press

10x45
8x85
6x125
3 x 5 reps @ 165#

Weighted Chin-ups

3 x 10 reps @ 35#

Weighted Dips

3 x 10 reps @ 45#

Single Leg RDL

3 x 10 reps each leg @ 75# each hand (too heavy!)

Shrugs

3 x 8 reps @ 145# each hand

Russian Barbell Twists

3 x 10 reps each side @ 45#

Plank Progression

Christopher G. Woods 04-03-2012 04:54 PM

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

20 cal bike
15 sit-ups, anchored
10 push-ups

21 rounds + 8 cal

Christopher G. Woods 04-04-2012 03:15 PM

Re: I've got a Monster in my Pocket!!!
 
Single Leg Drives

5 x 6 alternating reps, 24" box

5 rounds
12 burpees
15 c2b pull-ups
90 sec rest

46.48
49.84
48.16
51.14
1:01.76

5k row

22:34.7

Christopher G. Woods 04-06-2012 04:53 PM

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

10x45
5x95
3x135
8x2x155

Closegrip Bench

10x45
8x135
5x185
5x3x250

Deadlifts

5x225
5x315
3x5x435

One Arm Dumbell Row, 75#

3x10 each arm

Dumbell Press, 45# each hand

3x10

20" Step Up, 45# each hand

3x8 each leg

Thumbs Up Lateral Raise, 20# each hand

3x10

Reverse Flies, 20# each hand

3x10

Christopher G. Woods 04-09-2012 02:47 PM

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

10x45
5x135
3x185
8x2x235

High Bar Back Squat

10x45
5x225
4x315
5x3x415

Press

10x45
8x115
3x5x165

Weighted Chin-ups, 45#

10-8-8 :ranting2:

Weighted Dips, 60#

10-9-10

Single Leg RDL, 65# each hand

3x10 each leg

****ing ****ed! Workout took me a little longer than planned, so I didn't have time for my core work. I was supposed to have a 5 o'clock intro, but the ****er no showed. Of course, by this time I've downed my post-workout and my metabolism has shifted gears. Hopefully, I'll have some time to catch up on the rest of my workout after my last appointment.

Christopher G. Woods 04-09-2012 08:13 PM

Re: I've got a Monster in my Pocket!!!
 
Forgot to log Saturday's workout.

45 minute AMRAP
bike 25 cal
20 sit-ups
15 squats
10 push-ups

15 rounds + 1 cal

Christopher G. Woods 04-10-2012 03:19 PM

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

250m row
20 sit-ups, anchored
15 push-ups
10 ring rows

13 rounds + 72 meters

Christopher G. Woods 04-11-2012 04:23 PM

Re: I've got a Monster in my Pocket!!!
 
Single Leg Drives, 26" Box

5 x 6 alternating reps

5 rounds

50 double unders
10 burpee pull-ups
2:30 rest

1:12
1:10
1:18
1:31
1:32

10 minute Air-dyne

124 cal

Christopher G. Woods 04-13-2012 02:45 PM

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

10x45
5x95
3x135
8x2x165

Closegrip Bench Press

10x45
6x145
4x205
5x3x265

Deadlift

5x135
5x245
5x355
3x5x465

One Arm Dumbell Row, 85#

3x10 each arm

Had to roll out after this. Maili has an opening tonight.

Christopher G. Woods 04-17-2012 03:37 PM

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

5 push press, 135#
10 c2b pull-ups
1 minute rest

30.89
26.43
27.58
26.65
25.86

Tried to row a 5k afterward; got about halfway through when my back started to tighten up. I think I'm still a little dehydrated from the weekend. I definitely haven't made up the lost sleep yet.

Christopher G. Woods 04-18-2012 10:53 AM

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

bike 25 cal
20 sit-ups, anchored
15 squats
10 push-ups

16 rounds

Christopher G. Woods 04-23-2012 04:25 PM

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

5x135
3x185
7x2x240

High Bar Back Squat

7x235
5x330
3x3x415 :ranting2:
3x425

Single Leg RDL, 75# each hand

3x10 each leg

Toes to Bar

3x15

****! I got through the first three rounds of HBBS before I realized that I'd put 5's on the bar instead of 10's. Damn, that's ****ing annoying! Didn't have time for the sprints that I was supposed to do. I'll have to find a way to make that up tomorrow.

Arturo Garcia 04-24-2012 09:14 AM

Re: I've got a Monster in my Pocket!!!
 
You're really strong right now.

Christopher G. Woods 04-24-2012 03:45 PM

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

6x145
5x210
4x245
4x3x275

Weighted Chin-ups

3x10x45

Bentover Row

3x10x135

Parrallette HSPU's

3x5

Farmers Carries

3x40ft, 195 each hand

Reverse Flies

3x10x25 each hand


12 x 250m row, 1 minute rest

53.2
53.3
54.5
53.9
54.8
54.4
54.9
54.6
56.2
56.0
55.0
52.2

Christopher G. Woods 04-24-2012 03:47 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Arturo Garcia;1055320]You're really strong right now.[/QUOTE]

Thanks, Arturo! My goal right now is to win "Occupy Strength" on June 16th, squat 500 at the event and get down under 180 in the process.

Christopher G. Woods 04-25-2012 02:14 PM

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

bike 25 cal
20 sit-ups, anchored
15 squats
10 bent over dumbell rows, 50# each hand
5 parrallette push-ups, feet elevated

14 rounds + 15 cal

Christopher G. Woods 04-27-2012 01:22 PM

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

10x45
5x95
4x135
3x155
7x2x170

Deadlift

5x255
4x365
4x3x475

Weighted Step-ups, 20" box

3x8 each leg, 50# each hand

6 x 30 yard Prowler Sprints, 90# load

Christopher G. Woods 04-28-2012 09:32 PM

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

10x45
6x95
5x135
4x155
4x3x175

One Arm Dumbell Row, 90#

3x8 each arm

Muscle-ups

3x5

Thumbs Up Lateral Raise, 20#

3x10

Dumbell Curls, 30#

3x10 each arm

Houstons, 10#

2x10 each


8 rounds

250m row
10 burpees
rest=work

1:20
1:18
1:17
1:19
1:19
1:19
1:20
1:19

Christopher G. Woods 04-30-2012 03:13 PM

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

10x45
5x135
4x185
3x220
6x2x245

High Bar Back Squat

10x45
5x255
4x345
3x395
4x2x445

Single Leg RDL, 50# each hand

3x10 each leg

Glute-ham Raise

3x10

8 x 30 yd Prowler Sprints, 90# load

Christopher G. Woods 05-02-2012 02:28 PM

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

Bench Press

10x45
6x155
4x220
3x250
4x2x280

Weighted Chin-ups

3x8x5#

Parrallette HSPU's

3x6

Bentover Rows

3x10x155

Reverse Flies

3x10x25

Farmers Carry, 40ft

3x215 each hand


6 x 500m row, 2 minute rest

1:54.2
1:50.1
1:47.2
1:49.2
1:53.9
1:53.5


Today

45 minute AMRAP

400m run
30 sit-ups, anchored
20 push-ups
10 pull-ups

10 rounds

Christopher G. Woods 05-04-2012 04:57 PM

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

10x45
5x95
4x135
3x155
6x2x175

Deadlift

5x275
3x385
1x435
4x2x490

Weighted Step-ups, 55# each hand

3x8 each leg

12 x 30 yd Prowler Sprint, 90# load

Christopher G. Woods 05-05-2012 08:30 AM

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

10x45
5x95
4x145
3x165
4x2x185

One Arm Dumbell Row

3x8x95

Houstons, 12#

2x10 each

That's it for today. Short on time, and my hamstring is a little too lit up for conditioning work.

Christopher G. Woods 05-07-2012 05:19 PM

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

10x45
5x145
3x200
2x225
7x1x255

High Bar Back Squat

10x45
5x255
3x355
2x405
4x1x455

One Leg RDL, 60# each hand

3x8

12 x 30 yd Prowler Sprint, 90# load

Christopher G. Woods 05-08-2012 03:51 PM

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

10x45
5x165
4x225
2x255
4x1x290

Weighted Chin-ups

8xBW
3x5x60

Bentover Rows

3x8x175


60 minutes later

Row 16 x 30 sec sprint (meters), 30 sec rest

150
144
144
140
140
141
141
139
138
134
138
138
139
131
141
146

Christopher G. Woods 05-09-2012 02:52 PM

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

bike 25 cal
20 sit-ups, anchored
15 squats
10 push-ups

16 rounds + 4 cal

Christopher G. Woods 05-11-2012 02:35 PM

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

10x45
5x105
3x140
2x160
7x1x180

Deadlift

5x285
3x395
1x445
1x505
505f :ranting2:
505f :ranting2:

Weighted Step-ups, 60# each hand

3x8 each leg

****! I can't believe I didn't get my 505's today. Oh well, some days you just don't have the juice, and I guess today was one of those days. It was weird though, because the first one went up without too much trouble, and the first rep attempt has typically been the hardest in this program. However, I couldn't even get the next two attempts off the ground.

Christopher G. Woods 05-12-2012 10:42 AM

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

10x45
6x105
4x145
2x165
4x1x190

One Arm Dumbell Row

3x8x100 each arm

Ring Pull-ups

3x8

Dips

3x10

Reverse Flies

3x10x25 each hand

200m row, on the minute for 20 minutes

Christopher G. Woods 05-14-2012 12:51 PM

Re: I've got a Monster in my Pocket!!!
 
High Bar Back Squat

8x145
8x195
3x5x245

12 minute AMRAP

30 double unders
20 hip extensions
10 toes to bar

7 rounds

Gotta love deload week! First time using the new SR-1 rope. It took a minute to get used to the longer handle, but it is butter smooth.

Christopher G. Woods 05-15-2012 02:07 PM

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

250m row
10 c2b pull-ups
5 HSPU's
3 minute rest

1:29
1:22
1:24
1:26
1:32
1:29
1:39

Had to break the lat set of pull-ups into two sets of five. It's the first time I've done pull-ups on the fat bars in a while, which may have had something to do with it. My gymnastic endurance is definitely down though.

Christopher G. Woods 05-18-2012 02:01 PM

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

10x45
8x95
3x5x165

Chin-ups

3x8

Side Plank Rotational Fly, 15#

3x12 each side

Deload week is boring, but it's almost over.

Christopher G. Woods 05-21-2012 05:14 PM

Re: I've got a Monster in my Pocket!!!
 
9:30am

6 x Hill Street Sprint

30 minute spin bike

400 cal


5pm

Power Cleans

10x45
5x95
3x135
2x185
1x225
1x235
1x245
1x255
1x265
275f
275f

High Bar Back Squat

10x45
5x135
3x225
2x315
1x405
1x425
1x445
465f

Good Mornings

3x15x135

Bentover Row

3x15x135

Dragon Leg Raise

3x15

2009 Games Workout 6

8 minute AMRAP
4 parrallette HSPU's
8 kettlebell swings, 32kg
12 GHD sit-ups

5 rounds + 4 HSPU's

Would have liked to hit the heavy attempts on the Cleans and HBBS, but I was a little dehydrated. Might take a week to adjust to the extra conditioning. Tried to do some light Reverse Hypers after, but hips were so tight that 50# was too painful.

Christopher G. Woods 05-22-2012 03:46 PM

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

20 sit-ups, anchored
15 wall-ball
10 c2b pull-ups

8 rounds

Reverse Dumbell Flies, 25# each hand

3x15

Christopher G. Woods 05-23-2012 03:43 PM

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

6 x Hill Sprint, walk back and go

30 min spin bike

395 cal

Hill sprints felt easier today.


5pm

5 rounds
5 tire flips
10 sledge swings, right
10 sledge swings, left

8:03

12 minute AMRAP
50 double unders
10 ring rows

7 rounds + 30 double unders

Double unders got hard after a few rounds. I definitely felt run down during my evening workout. I only got 6 hours of sleep last night and never got a chance to take a proper nap during the day.

Christopher G. Woods 05-25-2012 04:50 PM

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

6 x Hill Street sprint, walk back

30 minute spin bike

400 cal


4:30pm

Power Snatch

10x45
3x95
2x115
1x135
1x145
1x155
1x165
1x175
1x185
195f

Bench Press

10x45
8x135
3x185
2x225
1x245
1x265
1x275
1x285
1x295

Chin-ups

15-15-13

One Arm D. Row

3x15 each arm @ 70#

2008 Games Workout 2

5 rounds
5 deadlifts, 275#
10 burpees

4:34

Russian Barbell Twists

3x10 each side @ 25#

A little sluggish on the lifts again today. I still haven't adjusted to the morning conditioning. My wrist was bothering me a little on the chin-ups, not sure what I did to it. 1:23 slower than my official score on Workout 2, but that wasn't right after all that lifting. All in all, not a bad day.


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