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

Christopher G. Woods 01-03-2013 04:39 PM

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

10 c2b kipping pull-ups
20 unanchored sit-ups
Airdyne 30 cal

6 rounds + 10 pull-ups

Christopher G. Woods 01-04-2013 06:06 PM

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

5x95
3x135
2x155
2x165
2x175
2x185
2x195
2x2x175

Push Press

5x135
3x185
3x3x205

HBBS

8x135
8x225
3x315
3x3x365

Bent Row

5x135
5x185
3x225
3x3x245 Strapped

3 rounds
5 DB power clean, 50#
5 DB push press
5 DB clean
5 DB jerk
30 sec rest

53.95
57.02
56.71

Christopher G. Woods 01-06-2013 02:12 PM

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

10 rounds

10 sec strict c2b pull-ups
10 sec rest
20 sec push-ups
20 sec rest
30 sec walking lunges
30 sec rest

Lost the paper with my reps on it. Pull-ups were all 5's and 6's; push-ups were 20's early on, then 15-17 later; walking lunges were all in the 26-30 range.

Christopher G. Woods 01-07-2013 02:33 PM

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

5x65
5x95
3x115
3x135
3x145
3x155
3x165
3x175
2x3x155

Power Clean

5x135
3x3x205

Snatch Pull

5x135
3x155
3x175
3x195
2x3x175

Snatch Deadlift

5x185
3x205
3x225
3x245
3x265
3x285

Christopher G. Woods 01-09-2013 03:08 PM

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

8 sets
30 sec wall-ball, 30#
30 sec rest
30 sec row (meters)
30 sec rest

12-14-10-10-12-12-10-12=92/10
141-142-147-151-136-128-128-133=1106/128

8 sets
20 anchored sit-ups
Airdyne 10 cal
1 min rest

58.39
53.51
55.55
59.13
1:00.31
1:04.07
1:00.96
1:01.39


Today

Snatch

5x65
5x95
3x115
1x135
1x155
1x165
1x175
1x185
1x195

Clean and Jerk

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

Front Squat

5x135
3x225
2x315
2x335
2x355
2x375

3 rounds
15 russian kettlebell swings, 40kg
15 toes to bar

4:59

Poor sleep last night and bad meal timing today. Heavy wall-balls yesterday were a mistake. Definitely felt run down while lifting today. Lifts weren't bad, but not what I wanted.

Christopher G. Woods 01-12-2013 08:04 PM

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

Jerk

5x95
5x135
3x185
3x205
3x225
3x245
3x265
2x3x235

Push Press

5x135
3x185
3x215
3x235
2x3x210

HBBS

8x135
8x225
3x315
3x365
3x395
3x425
4x3x385

Bent Row

8x135
5x185
3x225
3x245 Strapped
3x265 Strapped
3x285 Strapped
2x3x255 Strapped


Today

10-9-8-7-6-5-4-3-2-1
strict c2b pull-ups
dips
ghd sit-ups

12:50

12 rounds
10 kettlebell swings, 24kg
125m row
1 min rest

54.73
54.16
54.85
56.13
55.27
55.33
54.89
55.19
53.65
54.28
56.11
53.83

Christopher G. Woods 01-15-2013 08:22 AM

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

Cleans

5x95
5x135
3x185
3x225
3x245
3x265
2x3x235

Power Snatch

5x95
3x2x145

Clean Pulls

5x135
3x185
3x215
3x235
3x255
3x275
2x3x245

Clean Deadlifts

5x225
3x315
3x365 Strapped
3x405 Strapped
3x445 Strapped

3 rounds
30 kettlebell snatch, 24 kg
3 rope climbs

13:52

Christopher G. Woods 01-16-2013 10:10 AM

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

5 sets
30 sec push-ups
30 sec rest
30 sec anchored sit-ups
30 sec rest
30 sec Airdyne (cal)
30 sec rest

PU 27-29-28-30-26=140/26
SU 21-22-24-23-23=113/21
AD 16-16-16-15-16=79/15

Total=322/62

6 sets
6 stone to shoulder (3r/3l), 115#
250m row
2 minute rest

1:41
1:37
1:37
1:32
1:33
1:37

Christopher G. Woods 01-16-2013 02:08 PM

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

5x95
5x115
3x135
3x155
2x175
2x185
2x195
2x205
2x2x185

Push Press

5x135
3x185
3x3x210

HBBS

8x135
5x225
3x315
3x355
3x3x385

Bent Row

8x135
5x185
3x225
3x3x255 Strapped

10 minute AMRAP
10 c2b kipping pull-ups
5 tgu right arm, 24kg
5 tgu left arm, 24kg

3 rounds + 5 pull-ups

Christopher G. Woods 01-18-2013 03:50 PM

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

5x65
5x115
3x135
3x145
3x155
3x165
3x175
3x185
2x3x165

Power Clean

5x135
3x3x205

Snatch Pull

5x135
3x185
3x195
3x205
2x3x185

Snatch Deadlift

5x185
3x215
3x245
3x275
3x295

4 rounds
300m row
10 1-arm kb push press right, 24kg
10 1-arm kb push press left, 24kg

7:48

Christopher G. Woods 01-20-2013 04:35 PM

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

8 sets
3 muscle-ups
7 box jumps, 24"
1 min rest

31.08
31.52
29.46
28.56
31.59
30.61
30.53
29.53

8 sets
7 strict c2b pull-ups
Airdyne 10 cal
1 min rest

42.45
43.25
38.32
42.62
37.37
41.69
47.20
46.47

Christopher G. Woods 01-21-2013 02:41 PM

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

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

Clean and Jerk

3x135
2x185
1x205
1x225
1x245
1x265
285f (lazy jerk)
1x285

Front Squat

5x225
2x315
2x345
2x365
2x385

Weighted Hip Extension

3x10x45

1 Arm Dumbbell Row

3x10x100 each arm

Strict Toes to Bar

3x10

GHD Plate Twist

3x10x25 each side

Christopher G. Woods 01-24-2013 11:25 AM

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

2k row

7:51.7

12 sets
20 anchored sit-ups
200m run
1 min rest

1:07
1:05
1:05
1:05
1:06
1:07
1:09
1:07
1:07
1:07
1:09
1:05


Yesterday

Power Snatch

5x65
3x95
2x115
1x135
1x145
1x155
1x165
1x175
2x1x155

Jerk

5x135
2x185
1x205
1x225
1x245
1x265

HBBS

8x135
5x225
3x315
2x365
2x405
2x435

Push Press

5x135
2x185
2x205
2x225
2x245

Back Extension

3x10x25

Could have gone heavier on power snatch and jerk, but left shoulder was aching from Monday's heavy snatches and there was a little tweak in my side that was bothering me on the jerks.

Christopher G. Woods 01-25-2013 02:14 PM

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

5x95
3x135
2x185
1x205
1x225
1x245
1x265
2x1x235

Clean Pull

3x185
3x225
3x245
3x265
2x3x235

Clean Pull, Mid Thigh Box

3x185
3x225
3x245
2x3x225

5 rounds
50 double unders
10 dumbbell push press, 60# each hand

7:36

Recovery week, so I kept the cleans light. Double unders were giving me problems today; I guess it's because I haven't done them in like two months.

Christopher G. Woods 01-28-2013 02:35 PM

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

5x95
3x135
2x185
1x205
1x225
1x245
1x265
2x1x235

Front Squat

5x135
5x225
2x315
2x345
2x365
2x2x325

Push Press

5x135
3x185
3x2x220

Back Extensions

3x10x25

5 rounds
50 ft. farmers carry
7 L-sit pull-ups
5 parrallette HSPU's

12:04

Christopher G. Woods 01-30-2013 03:01 PM

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

12 rounds
30 sec squats
15 sec rest
30 sec push-ups
15 sec rest
30 sec anchored sit-ups
15 sec rest

SQ 23-23-23-23-23-23-23-23-25-25-26-26=286/23
PU 25-25-21-21-21-21-21-21-21-21-23-23=264/21
SU 20-20-20-20-20-20-20-20-20-21-21-22=244/20


Today

Snatch

5x65
3x95
2x115
1x135
1x145
1x155
1x165
1x175
2x1x155

Snatch Pull

3x155
3x175
3x195
2x3x175

5 rounds
5 squat position box jumps, 30"
10 chainsaw rows each arm, 70#

6:58

Snatching again on Friday, so I kept it light today. I was supposed to do pulls from a mid thigh box after the regular pulls, but we're extenuating circumstances made that impossible. Added a round to the conditioning instead.

Christopher G. Woods 02-05-2013 11:06 AM

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

Snatch

5x65
3x95
2x115
1x135
1x155
1x165
1x175
1x185
195f
1x195

Clean and Jerk

3x135
2x185
1x205
1x225
1x245
1x265
1x285

Front Squat

5x135
5x225
1x315
1x365
1x385
405f

Neutral Grip Pull-up

10xBW
3x5x45

Reverse Fly

3x8x35 each hand

Ab Rollouts

3x20

Mad that I missed the 405; I wasn't in a good frame of mind when I got under the bar.


Saturday

5 rounds
5 muscle-ups
10 burpees

9:32

:ranting2: Two years ago, I could have done this in 4 or less.

12 sets
10 wall-ball, 20#
250m row
1 min rest

1:25
1:25
1:25
1:24
1:25
1:27
1:28
1:25
1:28
1:26
1:27
1:26


Yesterday

Snatch

5x65
3x95
2x135
5x1x155

Snatch Pull

5x155
3x3x185

Clean and Jerk

3x135
2x185
3x1x225

Front Squat

5x135
3x225
2x275
3x2x325

Christopher G. Woods 02-07-2013 12:13 PM

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

5 rounds
10 dips
50ft yolk carry (w/ turnaround), 475#

7:17

20 minute AMRAP
10 c2b kipping pull-ups
20 unanchored sit-ups
Airdyne 30 cal

5 rounds + 16 cal


Wednesday

Mid Hang Snatch

5x65
3x95
2x115
2x135
2x145
2x155
2x165
2x175

Power Clean

5x135
3x185
1x205
1x225
1x245

HBBS

8x135
5x225
3x315
1x365
1x405
1x445
2x2x355

3 rounds
300m row
10 shoulder to shoulder sandbag push press, 60#

5:12

Christopher G. Woods 02-10-2013 05:22 PM

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

12:30pm

Clean and Jerk

5x135
3x185
5x1x225

Clean Pull

3x225
3x3x235

Snatch

5x95
3x135
3x1x155

Front Squat

5x135
5x225
3x2x325

6pm

12 minute AMRAP
20 wall-ball, 20#
40 double unders
3 deadlifts, 315#

5 rounds + 20 wall-ball


Saturday

8 sets
10 strict c2b pull-ups
200m run
1 minute rest

1:00
1:07
1:08
1:18
1:24
1:31
1:23
1:23

8 sets
10 dips
250m row
1 minute rest

1:18
1:17
1:16
1:14
1:16
1:17
1:17
1:15

Christopher G. Woods 02-11-2013 01:48 PM

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

3x135
2x185
2x205
2x225

Power Snatch

5x95
3x135
1x155
1x165
1x175

HBBS

8x135
5x225
3x315
1x405
1x455
4x1x365

5 rounds
10 kb snatch L, 24kg
10 kb snatch R, 24kg
15 push-ups

7:08

455 felt easy today. I probably could have put up 485+, but I didn't want to burn up my CNS; this is supposed to be a recovery phase.

Christopher G. Woods 02-12-2013 05:38 PM

Re: I've got a Monster in my Pocket!!!
 
10 x 15ft rope climb, OTM

12 sets
20 anchored sit-ups
Airdyne 10 cal
1 minute rest

1:15
56.33
56.41
49.84
55.17
48.64
53.84
55.51
55.02
57.82
55.30
53.98

Christopher G. Woods 02-13-2013 03:04 PM

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

5x65
3x95
2x115
1x135
1x155
1x165
1x175
1x185
1x195
1x205

Clean and Jerk

5x135
2x185
1x205
1x225
1x245
1x265

Front Squat

5x225
1x315
1x345
1x385

Back Extensions

3x10x35

First time I've snatched 205 in a long time. I didn't expect to hit above 185 today, since it's a recovery phase, but they were just jumping up and locking in place. I probably could have hit 215, but I decided to leave it in the tank.

Christopher G. Woods 02-16-2013 04:57 PM

Re: I've got a Monster in my Pocket!!!
 
5 x 1 minute burpees, 1 min rest

24-23-22-19-19

12 sets
10 t2b
Airdyne 10 cal
1 minute rest

48.69
41.04
47.35
43.28
45.60
49.39
42.01
46.28
46.52
46.55
37.68
43.73

Christopher G. Woods 02-18-2013 02:40 PM

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

5x95
3x135
2x185
1x205
1x225
1x245
1x265
1x285
1x295(PR)
305f
305f
2x1x265

Clean Pull

3x225
3x245
3x265
2x3x235

3 rounds
10 1-arm kb swings L, 32kg
10 1-arm kb swings R, 32kg
10 strict c2b pull-ups

5:34

Okay, so there might be something to this hook grip thing. I've resisted it for years, always having been of the opinion, "Why do I want to make my thumb feel like I smashed it with a hammer?"...and, "I can't do it in a metcon, so what's the point?" Today, I gave into peer pressure and decided to start developing the hook grip. I though I would use it in my light sets and then leave off when it got painful. I ended up riding it all the way to a 10lb PR. I'm pretty sure that I could have gotten 305 too, but I got the "hook grip rip" on my thumb on 295. Taking the time to tape up broke my momentum, and the tape itself made the grip feel awkward. So, I guess I'm now a hook gripper.

Christopher G. Woods 02-19-2013 05:50 PM

Re: I've got a Monster in my Pocket!!!
 
5 rounds
30 sec sledge swing R
30 sec rest
30 sec sledge swing L
30 sec rest

R 19-18-19-19-19
L 18-18-19-19-20

20 minute AMRAP
15 dips
250m row
35 anchored sit-ups

7 rounds + 11 dips

Christopher G. Woods 03-11-2013 12:23 PM

Re: I've got a Monster in my Pocket!!!
 
I've slacked both on my workouts and posting them for the last couple weeks. I did the CF Football cert at the end of February, and it threw off my training cycle pretty bad. I don't really feel like catching up on posting everything. The only things of note that I've done in the last two weeks are hit a 455 back squat for a triple at the cert and post a pathetic 141 on 13.1. Here's the first day of the new cycle.

12pm

Snatch Balance

5x95
3x135
3x155
165f (used a bar I'm not accustomed to snatching with, took me until this set to realize that the hash marks were spaced oddly)
3x165
3x175
3x185
2x3x165

High Bar Back Squat

8x135
5x225
5x315
5x365
5x405
2x5x365

Chin-ups + 25lb

8-8-12

Reverse D. Fly

3x12 @ 35lb

KB Russian Twist

3x15 @ 12kg

Plank Complex

15 sec plank
15 sec R arm
15 sec plank
15 sec L leg
15 sec plank
15 sec L arm
15 sec plank
15 sec R leg
15 sec plank
15 sec RA, LL
15 sec plank
15 sec LA, RL
15 sec plank

Christopher G. Woods 03-11-2013 04:47 PM

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

5 rounds
250m run
15 hip extensions
10 GHD sit-ups

13:24

Christopher G. Woods 03-12-2013 05:11 PM

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

10 x 3 Power Cleans OTM @ 175#

3 x 10 Dips @ 45#

3 x 10 Barbell Curls @ 75#

3 x 12 Front Raises @ 20#

3 x 15 Strict Toes to Bar

3 x 12 Russian Barbell Twist


6:00pm

8 sets
250m row
10 burpees
1 min rest

1:21
1:21
1:21
1:21
1:20
1:19
1:19
1:20

Christopher G. Woods 03-13-2013 01:56 PM

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

OHS

5x95
5x115
5x135
5x155
5x175
5x185
2x5x165

3 x AMAP Strict C2B Pull-ups

14-11-11

Dumbbell Press

3x12 @ 50lb

Frogleg Sit-ups

3x50

Christopher G. Woods 03-13-2013 04:41 PM

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

12 x 40yd Prowler Sprint OTM @ 90lb load

Christopher G. Woods 03-16-2013 01:46 PM

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

12pm

Mid Hang Snatch

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

Bench Press

8x135
5x185
5x205
5x225
5x245
2x5x225

1 Arm Dumbbell Row

3x10x85 each arm

Seated External Rotation

3x15x20 each arm


4pm

CrossFit Open Workout 13.2

10 minute AMRAP
5 shoulder to overhead, 115#
10 deadlifts, 115#
15 box jumps, 24"

6 rounds + 5 STO :ranting2:

My cardio sucks!

Christopher G. Woods 03-16-2013 01:48 PM

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

10 x 3 Power Cleans OTM @ 190lb

KB Windmills

3x12 each side @ 16kg

Weighted Sit-ups

3x25 @ 25lb

Christopher G. Woods 03-16-2013 03:29 PM

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

20 minute AMRAP
Airdyne 20 cal
15 squats
12 c2b kipping pull-ups

8 rounds

Sean Dunston 03-16-2013 03:44 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;1148990]Yesterday

12pm

Mid Hang Snatch

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

Bench Press

8x135
5x185
5x205
5x225
5x245
2x5x225

1 Arm Dumbbell Row

3x10x85 each arm

Seated External Rotation

3x15x20 each arm


4pm

CrossFit Open Workout 13.2

10 minute AMRAP
5 shoulder to overhead, 115#
10 deadlifts, 115#
15 box jumps, 24"

6 rounds + 5 STO :ranting2:

My cardio sucks![/QUOTE]

I feel you, brother.
I got the exact same score.
My excuse is that I'm old and slow and out of shape.
What's yours?
:rofl:

Christopher G. Woods 03-18-2013 01:01 PM

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

Snatch Balance

5x65
5x95
3x115
3x135
3x155
3x175
3x185
3x195
2x3x175

HBBS

8x135
5x225
5x315
5x375
5x425
2x5x380

Weighted Chin-ups

3x10x25#

Reverse Dumbbell Fly

3x8x30#

KB Russian Twist

3x18x12kg

Plank Complex

20 sec plank
15 sec R arm
20 sec plank
15 sec L leg
20 sec plank
15 sec L arm
20 sec plank
15 sec R leg
20 sec plank
15 sec RA, LL
20 sec plank
15 sec LA, RL
20 sec plank

Christopher G. Woods 03-18-2013 01:05 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Sean Dunston;1149020]I feel you, brother.
I got the exact same score.
My excuse is that I'm old and slow and out of shape.
What's yours?
:rofl:[/QUOTE]

I've been focused on my Olympic lifts for a while, so I haven't been doing a lot of true "CrossFit" style conditioning. It ****s with the ego, though. I need to get back on my game. My goal is to be back in proper form to at least place well at the Hopper this year. I've been saying it for a while, but the biggest thing I need to do is get back under 180lb.

Christopher G. Woods 03-18-2013 05:02 PM

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

10 rounds
30 sec walking lunge
15 sec rest
30 sec double unders
15 sec rest
30 sec anchored sit-ups
15 sec rest

L 26-27-27-27-27-27-27-24-25-25=262/24
D 60-60-46-51-46-44-53-46-60-64=520/44
S 19-21-17-19-19-20-19-20-20-20=194/17

Not pleased. I felt sluggish from the start, and the lunges were torturing my quads; I probably should have opted for a hip extension, like kb swings or snatches.

Christopher G. Woods 03-20-2013 02:14 PM

Re: I've got a Monster in my Pocket!!!
 
2:30 pm

OHS

5x95
5x115
5x135
5x155
5x175
5x195
2x5x175

3 x Max Pull-ups

16-13-12

1 Arm Kettlebell Press

3x12x24kg each arm

Frogleg Sit-ups

3x60

Christopher G. Woods 03-20-2013 04:25 PM

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

2008 Games WOD #2

5 rounds
5 deadlifts, 275#
10 burpees

3:51

Christopher G. Woods 04-02-2013 03:43 PM

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

Afternoon

High Hang Snatch

5x65
3x95
3x115
3x135
3x145
3x3x130

HBBS

8x135
8x225
8x315
8x335
8x355
3x8x320

Bent Row

10x65
10x115
10x155
10x165
10x175
3x10x160

Evening

20 minute AMRAP
50 double unders
25 unanchored sit-ups
10 c2b pull-ups

8 rounds + 50 double unders


Today

Afternoon

Power Clean

5x135
3x185
3x205
3x225
3x245
3x3x220

Deadlift

5x225
5x315
5x365
5x405
3x5x365

Weighted Dips

10xBW
8x25
8x45
8x65
8x75
3x8x50


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