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

Christopher G. Woods 10-01-2012 10:22 AM

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

20 minute AMRAP

Airdyne 20 cal
15 push-ups
10 toes to bar

8 rounds + 20 cal

Christopher G. Woods 10-01-2012 04:01 PM

Re: I've got a Monster in my Pocket!!!
 
6:00 pm

8 rounds

3 deadlifts, 315#
5 parrallette HSPU's
7 c2b pull-ups
90 sec rest

46.93
46.39
48.52
46.78
50.57
48.59
48.17
48.69

Christopher G. Woods 10-02-2012 03:40 PM

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

30 sec max walking lunges
15 sec rest
30 sec max ring rows, feet elevated
15 sec rest
30 sec max sit-ups, anchored
15 sec rest

WL 28-27-30-28-30-29-30-30-30-30=292/27
RR 22-16-19-17-17-16-16-16-15-17=171/15
SU 20-19-21-21-20-20-19-20-21-22=203/19

Total=763/61

Christopher G. Woods 10-06-2012 06:30 PM

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

WOD 1

In 3 minutes, perform:

7 power snatch, 135#
7 power snatch, 145#
AMAP power snatch, 165#

20 reps

WOD 2

5 rounds

10 pistols
10 c2b pull-ups
10 OHS, 135#
10 hand release burpees

4 rounds + 5 pistols in 11 minute cap

WOD 3

20 squat clean thrusters, 135#
300m row
20 box jumps, 30"
300m row
20 clapping push-ups

4 push-ups in 7 minute cap

Not a great first day. I'm not last, but I'm at the back of the pack. My lactic conditioning just isn't where it should be right now.

Christopher G. Woods 10-16-2012 04:37 PM

Re: I've got a Monster in my Pocket!!!
 
Took a week off to rest up and eat like a 300 lb couch potato.

Yesterday

AM

20 minute AMRAP

20 cal Spin Bike
30 anchored sit-ups

9 rounds + 6 cal

PM

Deadlifts

10x135
10x225
3x10x325

5 rounds

10 push press, 95#
50 double unders

5:17


Today

10 x 30 sec max wall-ball, 30 sec rest

14-15-15-15-13-12-12-12-11-14

15 minute AMRAP

250m row
3 parrallette HSPU's

10 rounds + 186 meters

Christopher G. Woods 10-30-2012 03:41 PM

Re: I've got a Monster in my Pocket!!!
 
It's bad enough that I've been slacking, but then we had to go and have a hurricane on the day I was planning to get back to some real work.

Snatch

5x95
6x4x125 OTM

HBBS

10x135
10x215
4x8x285

Strict C2B Pull-ups

12-10-9

3 sets NFT
10 box jumps, 30"
15 elevated ring rows

Christopher G. Woods 10-31-2012 06:05 PM

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

250m row
10 burpees

10 rounds + 250m

Christopher G. Woods 11-02-2012 11:13 AM

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

5x95
5x135
8x4x165 TNG, OTM

Press

10x45
10x95
4x8x125

RDL

10x135
3x10x205

3 sets NFT
12 dips
20 hip extensions

GHD Sit-ups

3x10

Christopher G. Woods 11-05-2012 02:21 PM

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

Power Snatch

5x65
5x95
7x4x135 TNG, OTM

HBBS

10x135
10x225
4x7x305

C2B Pull-ups

3x12

3 sets NFT
10 Glute-ham Raise
15 HSPU's
rest as needed

Christopher G. Woods 11-05-2012 05:29 PM

Re: I've got a Monster in my Pocket!!!
 
6:30pm

20 minute AMRAP
Air-dyne 20 cal
30 anchored sit-ups

9 rounds

Christopher G. Woods 11-06-2012 05:36 PM

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

20 minute AMRAP

20 cal spin bike
15 squats
10 push-ups

10 rounds + 5 squats


6pm

5 rounds

30 sec double unders
30 sec rest
30 sec kettlebell swings, 24kg
30 sec rest
30 sec toes 2 bar
30 sec rest

DU 58-57-50-49-60=225/49
KB 16-16-16-16-16=80/16
TB 19-12-13-11-11=66/11

Total=371/76

Christopher G. Woods 11-07-2012 02:55 PM

Re: I've got a Monster in my Pocket!!!
 
5 rounds
7 box jumps, 30"
3 muscle-ups
1 minute rest

39.32
36.34
35.50
35.11
36.34

12 rounds
250m row
30 second rest

57.5
58.5
57.3
58.6
57.9
59.1
59.8
58.7
59.2
58.7
58.7
59.1

Christopher G. Woods 11-19-2012 05:29 PM

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

4.5 km road run

26:08

:mad:


5:00 pm

Snatch

5x95
9x3x145 TNG, OTM

HBBS

8x135
8x225
4x6x335

C2B Pull-ups

12-10-9

GHD Sit-ups

15-15-10

The run really took it out of me. My hips were killing me tonight.

Christopher G. Woods 11-20-2012 02:21 PM

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

Air-dyne 20 cal
10 t2b

9 rounds


Road run yesterday was a mistake; that **** ****ed me up!

Christopher G. Woods 11-21-2012 03:24 PM

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

5x95
6x4x135 TNG, OTM

CGBP

8x115
8x155
4x6x220

Chin-ups

12-10-9

I'm still ****ed up from Monday.

Christopher G. Woods 11-23-2012 02:16 PM

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

5x95
6x4x140

Snatch Pull

4x6x150

Dips

3x15

Christopher G. Woods 11-26-2012 04:35 PM

Re: I've got a Monster in my Pocket!!!
 
Okay! Back with some focus. Got 15 week lifting plan, so I just have to fill in my conditioning as appropriate.

Jerk

5x135
4x185
4x205
4x225
2x4x205

Push Press

5x135
5x185
5x205
2x5x185

HBBS

8x135
8x225
5x315
5x365
4x5x325

Bentover Row

8x135
5x185
5x205
5x225
5x245
2x5x220

3 x max frogleg sit-ups

75-55-70

Christopher G. Woods 11-27-2012 12:06 PM

Re: I've got a Monster in my Pocket!!!
 
5 x 1 minute max wall-ball, 1 minute rest

31
30
25
25
20

20 minute AMRAP
5 strict c2b pull-ups
10 dips
Air-dyne 20 cal

8 rounds

Christopher G. Woods 11-28-2012 03:40 PM

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

3x95
3x115
3x135
3x145
3x155
2x3x140

Power Cleans

5x135
3x3x195

Snatch Deadlift

5x185
5x205
5x225
5x245
5x265

SLDL

3x5x275

4 rounds
15 kettlebell swings, 24kg
20 topside halfmoons, 24kg

9:28

Halfmoons suck!

Christopher G. Woods 11-30-2012 01:48 PM

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

Row 24 x 30 seconds (meters), 30 second rest

140
142
142
144
141
137
138
139
134
139
134
142
137
136
137
134
138
136
138
134
132
138
139
142

Total=3310
Avg=138

Christopher G. Woods 11-30-2012 03:31 PM

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

8x95
5x135
2x185
2x205
1x225
2x2x185

Push Press

5x135
5x3x185

HBBS

10x135
8x225
5x3x325

Bentover Row

5x135
5x185
5x3x220

I was supposed to do some weighted planks after this, but someone apparently broke the belt on one of our vests and by the time I realized it was too lat for me to load up the other one and be done before my class. Very disappointed with the OHS; I used to be able to hit 225 for a 5 rep.

Christopher G. Woods 12-01-2012 01:55 PM

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

10 kipping pull-ups
20 push-ups
30 frogleg sit-ups
400m run

6 rounds + 3 push-ups

Christopher G. Woods 12-03-2012 12:17 PM

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

5x95
5x135
3x185
3x205
3x225
2x3x205

Power Snatch

5x95
3x3x135

Clean Grip Deadlift

8x135
8x225
5x315
5x335
5x355

Good Morning

8x135
5x185
3x5x225

500m row
30 sec rest
400m row
30 sec rest
300m row
30 sec rest
200 m row
30 sec rest
100m row

1:49.8
1:29.6
1:07.1
44.4
22.2

Christopher G. Woods 12-04-2012 04:47 PM

Re: I've got a Monster in my Pocket!!!
 
30 minute AMRAP
5 strict c2b pull-ups
10 push-ups
15 squats
20 anchored sit-ups
Airdyne 25 cal

8 rounds + 5 squats

Christopher G. Woods 12-08-2012 08:35 PM

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

Snatch

5x65
5x95
3x135
1x155
1x165
1x175
1x185

Clean and Jerk

3x135
2x185
1x205
1x225
1x245
1x265

Front Squat

2x225
2x275
2x315
2x335


Thursday

Row 5 x 60 sec sprint (meters), 60 sec rest

267*
283
218*
289
288

*Had some issues on rounds 1 and 3 that prevented me rowing the whole time

20 minute AMRAP
200m run
15 ft rope climb

11 rounds


Friday

Jerk

5x95
5x135
4x185
4x205
4x225
4x245
2x4x220

Push Press

5x135
5x185
5x215
2x5x195

HBBS

8x135
8x225
5x325
5x385
4x5x345

Bent Row

8x135
5x185
5x225
5x255
2x5x230

3 x max frogleg sit-ups

85-85-85


Today

10 x 100m sprint, OTM

20 minute AMRAP
250m row
3 muscle-ups

10 rounds + 250m

Christopher G. Woods 12-10-2012 12:46 PM

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

5x65
5x95
3x115
3x135
3x145
3x155
3x165
2x3x145

Power Clean

5x135
3x5x195

Snatch Deadlift

5x185
5x215
5x245
5x275

SLDL

3x5x295

1 Arm Kettlebell Clean and Push Press, 24kg

6 x 20 sec L/20 sec R, 20 sec rest

6/6
7/6
6/6
6/6
6/6
6/6

Christopher G. Woods 12-12-2012 06:46 PM

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

10 rounds

30 sec Leg Raise Chin-up*
15 sec rest
30 sec Hip Extension
15 sec rest
30 sec Double Unders, heavy rope
15 sec rest

*this is a controlled active leg raise, not an L-sit

LRCU 10-5-4-6-5-5-5-5-5-6=56/4
HE 19-17-15-18-18-15-15-15-15-20=167/15
DU 50-36-36-30-38-32-37-43-34-34=370/30

Total=593/49


Today

OHS

5x95
5x115
3x135
3x155
2x185
2x205
2x225
2x2x205

Push Press

8x135
3x5x195

HBBS

8x135
8x225
3x5x345

Bent Row

8x135
3x5x230

2 sets

max plank, 90#
2 min rest
max left side plank, 45#
2 min rest
max right side plank, 45#
2 min rest

P 1:32; 1:18
L 47.49; 47.89
R 53.62; 54.78

Christopher G. Woods 12-14-2012 01:34 PM

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

5 rounds

30 push-ups
30 anchored sit-ups
Airdyne 30 cal
2 minute rest

2:59
3:14
3:34
3:35
3:56

Christopher G. Woods 12-14-2012 06:06 PM

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

5x95
5x135
3x185
3x205
3x225
3x235
2x3x215

Power Snatch

3x3x135

Clean Deadlift

8x135
8x225
5x315
5x345
2x375 (Grip)

Good Morning

8x135
5x185
3x5x235

3 rounds
80# sandbag shoulder, 5R/5L
15 strict pull-ups

8:46

Christopher G. Woods 12-15-2012 01:02 PM

Re: I've got a Monster in my Pocket!!!
 
6 x 250m row, 30 sec rest

57.0
56.6
56.5
57.3
56.8
58.3

20 minute AMRAP
10 dips
10 t2b
20 walking lunges

11 rounds + 5 dips

Christopher G. Woods 12-17-2012 04:07 PM

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

5x65
3x95
3x115
2x135
1x145
1x155
1x165
1x175
1x185
1x195
205f

Clean and Jerk

3x135
2x185
1x205
1x225
1x245
1x265
1x275

Front Squat

5x225
3x275
2x325
2x345
2x365

1 Arm Dumbbell Row

3x8x85 each arm

Weighted Hip Extension

3x10x50

GHD Sit-up

3x10

Kettlebell Windmills, 16kg

3x10 each side

Christopher G. Woods 12-18-2012 10:13 PM

Re: I've got a Monster in my Pocket!!!
 
25 minute AMRAP
25 cal Spin Bike
25 anchored sit-ups

10 rounds

Christopher G. Woods 12-20-2012 09:20 PM

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

10 t2b
15 elevated ring rows
20 squats

9 rounds + 10 t2b

Christopher G. Woods 12-21-2012 01:15 PM

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

5x65
5x95
3x115
2x135
3x2x145

Power Clean

5x135
3x2x175

Snatch Deadlift

5x135
5x185
5x205
4x225
4x245

SLDL

3x4x265

5 rounds
15 ft rope climb
10 push-ups

4:38

Christopher G. Woods 12-26-2012 02:12 PM

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

OHS

8x95
5x135
3x2x190

Push Press

5x135
3x4x185

HBBS

8x135
8x225
3x4x325

Bent Row

8x135
3x4x215

Strict C2B Pull-ups

3x12


Today

Mid Hang Clean

5x95
5x135
3x185
3x2x215

Power Snatch

5x95
3x2x125

Clean Deadlift

8x135
8x225
4x275
4x315
4x335

Good Morning

8x135
5x185
3x4x215

3 rounds

300m row
10 kettlebell snatches L, 24kg
10 kettlebell snatches R, 24kg
30 sec rest

2:02
2:09
2:04

Christopher G. Woods 12-28-2012 11:46 AM

Re: I've got a Monster in my Pocket!!!
 
Tabata C2B Kipping Pull-ups

10-8-6-6-6-6-3-6=51/6

5 rounds

500m row
30 sec rest
max dips
1 min rest

1:55.4/17
1:58.0/16
2:02.4/11
2:06.5/13
2:05.0/13

Not happy with any of this.

Christopher G. Woods 12-29-2012 04:53 PM

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

Snatch

5x66
5x95
3x115
1x135
1x145
1x155
1x165
1x175

Clean and Jerk

5x135
2x185
1x205
1x225
1x245

Front Squat

8x135
5x225
3x275
2x1x325

GHD Sit-ups

3x15

Dumbbell Oblique

3x15x50 each side

Reverse Hyper

3x10x170

Christopher G. Woods 12-29-2012 04:56 PM

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

10 t2b
15 push-ups
Airdyne 20 cal
3 minute rest

1:30
1:29
1:26
1:24
1:37
1:45

Christopher G. Woods 01-01-2013 11:39 PM

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

Jerk

8x95
5x135
3x185
3x215
3x235
3x255
2x3x230

Push Press

5x135
3x185
3x205
3x225
2x3x205

HBBS

8x135
8x225
3x315
3x355
3x385
3x405
4x3x365

Bent Row

8x135
5x185
5x225
3x255
Strapped
3x275
2x3x245

Tabata Mash-up:
double-unders
unanchored sit-ups

DU 31-40-32-42-42-41-31-35=296/31
SU 12-13-11-13-12-12-12-12=97/11


Today

12 rounds
5 L-sit pull-ups
7 wall-ball, 30#
100m sprint
2 minute rest

46.01
43.98
43.78
47.10
45.97
47.04
46.89
47.95
46.20
46.52
48.54
46.25

Christopher G. Woods 01-02-2013 07:57 PM

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

5x135
3x185
3x205
3x225
3x245
2x3x225

Power Snatch

5x95
3x2x145

Clean Pull

5x135
3x185
3x225
3x245
3x265
2x3x235

Clean Deadlift

5x135
5x225
3x315
Straps
3x365
3x405
3x425

3 rounds
10 sandbag halfmoons each side, 40#
15 box jumps, 24"

7:08


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