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

Christopher G. Woods 05-26-2012 11:46 AM

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

250m row
50ft farmer's carry, 155# each hand
15 dips

13:09

Barbell Rollout

3x15

Dumbell Curls

3x12 each hand @ 30#

Yeah, that's right! Dumbell curls! It's a little experiment to see if it helps with my bench and some of my shoulder issues. I set the dip station on the opposite side of the farmers carry from the rower. I probably could have shaved off the better part of a minutes worth of running back and forth if I'd had them on the same end, but whatever.

Christopher G. Woods 05-28-2012 01:01 PM

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

10x45
5x95
3x135
2x185
1x205
1x225
1x245
265f
265f

High Bar Back Squat

10x45
8x135
5x225
3x315
1x405
1x425
1x445

Good Mornings

3x15x155

Bentover Row

3x15x155

Dragon Leg Raise

3x15

for time:
50 double unders
10 parrallette HSPU's
40 double unders
8 parrallette HSPU's
30 double unders
6 parrallette HSPU's
20 double unders
4 parrallette HSPU's
10 double unders
2 parrallette HSPU's

9:45

My hamstring is ****ed! Felt really tweaky on the cleans. I didn't even try to finish on the two failed 265's; I bailed during the second pull on both of them. Didn't bother trying 465 on the HBBS today. 445 didn't feel bad, but I'm going to baby this hammy for the next week and see what happens. Good mornings seem to ease the pain, though. I have a bad feeling it's tendonitis.

Christopher G. Woods 06-11-2012 04:43 PM

Re: I've got a Monster in my Pocket!!!
 
Got a bum hamstring. Took two weeks off; gonna try to work back into this slowly.

High Bar Back Squat

10x45
10x95
10x145
3x10x195

Hip Extensions

3x10

20 minute AMRAP
25 double unders
15 sit-ups
5 HSPU's

16 rounds + 15 sit-ups

Christopher G. Woods 06-13-2012 01:57 PM

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

10x45
10x95
10x135
3x10x155

Chin-ups

3x10

20 minute AMRAP
24 walking lunges
12 push-ups
6 toes to bar

15 rounds + 8 lunges

While I'm slowly rehabbing, I'm taking the opportunity to shed all of this unwanted weight I've been toting around. Since I'm not concerned with performance right now, it's the perfect time. To do it, I've drastically cut my caloric intake, and I'm working out in a glucose deprived state.

Christopher G. Woods 06-18-2012 03:12 PM

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

10x45
10x135
10x185
3x10x245

Press

10x45
10x55
10x75
3x10x95

5 rounds
5 c2b pull-ups
10 squats
15 butterfly sit-ups

4:49

Christopher G. Woods 06-20-2012 02:21 PM

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

10x45
10x105
10x145
3x10x185

Bentover Row

10x45
10x95
3x10x135

10 minute AMRAP
15 hip extensions
10 push-ups
5 toes to bar

10 rounds + 11 hip extensions

Christopher G. Woods 06-22-2012 02:21 PM

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

10x45
10x65
10x95
3x10x125

Dips

3x10

5 rounds
24 walking lunges
18 sit-ups, anchored
12 elevated ring rows

6:58

Christopher G. Woods 06-25-2012 11:28 AM

Re: I've got a Monster in my Pocket!!!
 
5 x Box Squat Clean, at knee

65-95-135-155-175-195-205-215-225

1 Arm Dumbell Row

3x10 each arm @ 100#

5 rounds
10 deadlifts, 225#
20 push-ups
30 double unders

8:22

Lying Leg Raise w/ Hip Thrust

3x20

Christopher G. Woods 06-26-2012 06:28 PM

Re: I've got a Monster in my Pocket!!!
 
5 rounds
30 sec walking lunge
15 sec rest
30 sec push press, 75#
15 sec rest
30 sec c2b pull-ups
15 sec rest

lunge 29-26-25-23-22=125
push 27-26-20-15-17=105
c2b 16-12-12-11-11=62

20 minute AMRAP
Air-dyne 20 cal
15 sit-ups, anchored
250m row

5 rounds + 89 meters

Christopher G. Woods 06-27-2012 02:17 PM

Re: I've got a Monster in my Pocket!!!
 
3 x High Hang Power Snatch @ 95#, on the minute for 10 minutes

Tabata Mash-up
toes to bar
hip extensions

TB 14-14-10-9-8-8-9-9=81/8
HE 14-14-14-14-14-14-14-15=113/14

Total=194/22

50 cal Air-dyne

3:43

Sean Dunston 06-27-2012 03:13 PM

Re: I've got a Monster in my Pocket!!!
 
How's that Hammy coming along, Chris?

Christopher G. Woods 06-27-2012 05:25 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;1073087]How's that Hammy coming along, Chris?[/QUOTE]

It's getting better; it's still a little tight, but there's no real pain and it loosens up pretty easily. This will be my first week back to a full workout schedule, so we'll see how it goes. If it flares up again, I think I'm going to have to break down and go see my PT buddy.

Christopher G. Woods 06-29-2012 11:36 AM

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

5x65
5x95

3 reps

135-175-195-215-235-245-255f

Bentover Row x 10

135-155-175-185-195

Tabata HSPU's

10-10-5-5-5-3-3-4=45/3

Reverse Dumbell Flies

3x12 @ 25# each hand

3 x max L-sit (parrallettes), 1 minute rest

34.62
29.92
20.08

Set the boxes too high on the Push Jerks; couldn't get a deep enough dip when the weight got heavy. Generally pleased on the HSPU's; I should have looked up a previous effort, so I could have strategized better. L-sits were awful; I haven't worked those in a while.

Christopher G. Woods 06-30-2012 10:47 AM

Re: I've got a Monster in my Pocket!!!
 
Whoo! Storm last night knocked out the power at the gym. 95 degrees outside today and probably about 90 in the box, just like the good old days at Penrod.

5 rounds
10 burpees
10 c2b pull-ups
1 minute rest

42.88
42.12
42.50
43.98
43.88

20 minute AMRAP
200m run
15 butterfly sit-ups
250m row

7 rounds

Christopher G. Woods 07-02-2012 04:06 PM

Re: I've got a Monster in my Pocket!!!
 
High Bar Back Squat, 12 minutes to heavy 3 rep

10x45
8x135
5x225

3 reps

315-365-385-405

Deficit RDL x 12 reps

95-115-135-155-175

3 rounds
30 double unders
20 kb swings, 24kg
10 t2b

5:45

KBTGU @ 24kg

3x5 each arm

Christopher G. Woods 07-03-2012 06:15 PM

Re: I've got a Monster in my Pocket!!!
 
Muscle-ups

10 x 3 OTM

There was a bad accident that kept me from getting to the gym in time to do more than this. In retrospect, I should have come up with a metcon that combined MU's with the stuff I had intended to do in my conditioning work. I thought I might have time to work in the conditioning in between appointments and classes, but no luck.

Christopher G. Woods 07-05-2012 09:13 PM

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

10x45
5x65

3 reps

95-105-115-125-135-145

Christopher G. Woods 07-09-2012 10:13 AM

Re: I've got a Monster in my Pocket!!!
 
Power Cleans, 10 minutes to Heavy 1 Rep

10x45
5x95
3x135

1 reps

185-205-225-235-245-255-265

Front Squat, 10 minutes to Heavy 1 Rep

10x45
5x135
5x225

3 reps

275-295-315

Deficit RDL

12x95
12x115
3x12x155

Lying Leg Raise to Hip Thrust

3x15

Med Ball Twist

3x10 each side

Commence operation "incremental volume increase". I'm going to start with a 5 day/week strength program, get acclimated to that, then add conditioning, and finally some morning endurance work. I just hope I have the patience.

Christopher G. Woods 07-10-2012 01:25 PM

Re: I've got a Monster in my Pocket!!!
 
Press, 10 minutes to Heavy 5 Rep

10x45
8x95

5 reps

115-135-145-155-165-175

Bentover Row

12x45
12x95
12x135
3x12x185

Toes to Bar

3x15

Plank Progression

30 sec plank
15 sec right arm
30 sec plank
15 sec left arm
30 sec plank
15 sec left leg
30 sec plank
15 sec right leg
30 sec plank
15 sec right arm, left leg
30 sec plank
15 sec left arm, right leg
30 sec plank
15 sec rest
30 sec T left
15 sec rest
30 sec T right
15 sec rest
30 sec T left, top leg only
15 sec rest
30 sec T right, top leg only

Christopher G. Woods 07-12-2012 10:13 AM

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

Power Snatch

10x45
8x65
10x3x115, OTM

OHS

10x45
8x95
5x135
5x5x165

Barbell Rollouts

3x15

Land Mines

3x10 each side

Christopher G. Woods 07-16-2012 06:06 AM

Re: I've got a Monster in my Pocket!!!
 
12 weeks until the Hopper. Here we go!

7:30 am

6 rounds

row 90 sec (meters), rest 90 sec

393-418-409-409-408-406

Christopher G. Woods 07-16-2012 01:06 PM

Re: I've got a Monster in my Pocket!!!
 
2:00pm

Clean Below Knee (no drop)

10x45
5x95
3x135
3x155
3x175
3x195
3x215
3x225

Low Bar Back Squat

10x45
8x135
5x225
5x315
5x335
5x355
5x365

Closegrip Bench Press

10x45
8x135
5x185
5x205
5x225
5x235

Lying Leg Raise w/ Hip Thrust

3x17

Kept it relatively light today. Stopped the cleans when it got hard to hang onto the bar. First time doing LBBS in almost 6 months; just re-acclimating to the movement pattern.

Christopher G. Woods 07-17-2012 03:02 PM

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

Air-dyne 25 cal
20 abmat sit-ups, anchored
15 squats
10 push-ups

9 rounds + 18 cal

Christopher G. Woods 07-18-2012 08:34 AM

Re: I've got a Monster in my Pocket!!!
 
8:00am

40 x 100m run, every 30 seconds

Christopher G. Woods 07-18-2012 03:45 PM

Re: I've got a Monster in my Pocket!!!
 
2:00pm

Power Snatch (no drop)

5x65
5x95
3x115
3x135
3x145
3x155
3x165

Weighted Chin-ups

10xBW
5x5x45

Deficit RDL

12x45
12x115
3x12x165

Land Mines @ 35#

3x10 each side

Christopher G. Woods 07-20-2012 08:48 AM

Re: I've got a Monster in my Pocket!!!
 
8:30am

Row 20 x 30 sec (meters), 30 sec rest

122
116
127
124
124
129
126
125
125
124
124
128
126
130
131
125
129
129
127
133

Christopher G. Woods 07-20-2012 12:27 PM

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

Power Clean and Jerk

5x95
15x3 TNG @ 135#, OTM

Thrusters

5x5x165

1 Arm Dumbell Rows

3x10x100 each arm

Reverse Hyper-extension

3x12x120

3 x max L-sit (parrallettes), 1 minute rest

33.98
31.86
14.29

Christopher G. Woods 07-21-2012 12:50 PM

Re: I've got a Monster in my Pocket!!!
 
10:00 am

Spin Bike

20 minute recovery ride

261 cal



2:00 pm

Power Snatch+OHS+Snatch Push Press

10x45
5x65
3x95
15x1x115, OTM

Walking 1 Leg Dumbell RDL

3x10 each leg, 25# each hand

3 x 10 Deadhang C2B Pull-ups + 15 Dips

2 x 20 Ab Wheel Rollouts


Kept it pretty light today. Just slowly bumping up the volume and frequency.

Christopher G. Woods 07-23-2012 05:56 AM

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

Run 20 x 30 sec, 30 sec rest

~2300 total meters

About a 7 minute mile pace, not bad.

Christopher G. Woods 07-23-2012 01:13 PM

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

Power Clean and Jerk

5x95
5x135
3x185
3x205
3x225
3x235
3x245

Front Squat

10x45
5x135
5x225
5x275
5x295
5x315

Press

10x45
8x65
5x95
5x115
5x135
5x145
5x155

Good Mornings

12x45
12x95
12x135
12x155
12x165
12x175

Bentover Row

12x45
12x135
3x12x195

Lying Leg Raise w/ Hip Thrust

3x20

Med-ball Side Throw

3x10 each side @ 20#

I probably could have hit 255 on the C&J, but I wanted to leave a little in the tank.

Christopher G. Woods 07-24-2012 03:26 PM

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

250m row
10 burpees
rest = work

1:20
1:18
1:19
1:19
1:19
1:19
1:22
1:21
1:22
1:23
1:21
1:23

Christopher G. Woods 07-25-2012 06:34 AM

Re: I've got a Monster in my Pocket!!!
 
8:30am

Air-dyne 20 x 30 sec, 30 sec rest

251 cal

Christopher G. Woods 07-25-2012 11:57 AM

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

Snatch

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

Closegrip Bench

10x45
5x135
5x185
5x205
5x225
5x235
5x245

Deficit RDL

12x45
12x115
3x12x175

Weighted Chin-ups

10xBW
3x10x25

V-ups

3x20

Cut the snatches short today; I just wasn't feeling it. I was getting the bar up, but it wasn't going where I wanted it to. I'm a little behind on my sleep this week, which is part of it. They just weren't feeling as crisp as they should.

Christopher G. Woods 07-27-2012 01:01 PM

Re: I've got a Monster in my Pocket!!!
 
8:30 am

Run 12 x 1 min, 30 sec rest

~2650 meters


1:00 pm

Push Jerk

5x95
5x135
12x3x185 OTM

Squat Clean from Box at Knee (no drop)

5x95
5x135
5x5x185

1 Arm Dumbell Row

3x12x100 each arm

Ab Wheel Rollout

3x20

Christopher G. Woods 07-28-2012 01:54 PM

Re: I've got a Monster in my Pocket!!!
 
3 Stop Snatch Pull + High Hang Snatch

5x65
5x85
15x1x115 OTM

5 sets

10 Weighted Dips, 45#
15 C2B Kipping Pull-ups


Stole the snatch complex from Rudy. I've been really behind on my sleep this week, so I skipped my aerobic capacity workout in favor of a few extra hours. Kept the workout light today, both because of the fatigue and the fact that I have to get to my friend's kid's birthday party.

Christopher G. Woods 07-30-2012 05:53 AM

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

6 x 500m row, 1 min rest

1:58.9
1:59.0
1:57.8
1:58.1
1:57.9
1:58.0

I would have like these times to be a little faster, but I wasn't really pushing hard. I jumped on the rower cold and was just cruising.

Christopher G. Woods 07-30-2012 12:56 PM

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

5x95
5x135
1x185
1x205
1x225
1x245
1x255
1x265
275f (hammy yelped, so I bailed)

Low Bar Back Squat

10x45
8x135
5x225
5x275
5x315
5x335
5x355
5x375

Press

10x45
8x95
5x115
5x135
5x155
5x165

Bentover Row

10x45
10x135
3x10x205

Dip Support Leg Raise

3x15

Christopher G. Woods 07-31-2012 09:16 AM

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

Spin Bike, 30 minute recovery ride

378 cal

Christopher G. Woods 07-31-2012 01:58 PM

Re: I've got a Monster in my Pocket!!!
 
3:30 pm

20 minute AMRAP
20 walking lunges
20 frogleg sit-ups
20 push-ups

11 rounds + 18 sit-ups

Christopher G. Woods 08-01-2012 08:54 AM

Re: I've got a Monster in my Pocket!!!
 
11:00 am

20 x 30 sec max double unders, 30 sec rest

59
50
35
53
62
49
54
50
57
33
58
53
63
41
53
64
56
59
44
63

Total/Avg.=1056/52.8


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