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

Christopher G. Woods 04-02-2013 05:01 PM

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

8 rounds
250m row
6 push press, 135#

1:12
1:13
1:12
1:10
1:12
1:09
1:09
1:09

Christopher G. Woods 04-03-2013 01:35 PM

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

5 rounds
12 overhead lunges, 95#
15 elevated ring rows
1 minute rest

57.12
56.20
55.86
53.75
1:02

5 rounds
30 sec kb swings, 24kg
15 sec rest
30 sec push-ups
15 sec rest

KB 15-16-17-16-17
PU 34*-22-16-16-16

*New watch; apparently, "stop" at end is the default on the interval timer, instead of "repeat". I was going at a pretty good clip on the first set, but by 34 reps I knew my round should have ended.

Christopher G. Woods 04-03-2013 04:31 PM

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

20 rounds
30 sec Airdyne
30 sec rest

262 cal

Christopher G. Woods 04-05-2013 12:18 PM

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

High Hang Clean

5x135
3x155
3x175
3x195
3x205
3x3x185

Front Squat

5x135
5x225
5x275
5x315
3x5x285

Press

8x95
8x135
8x145
8x155
3x8x140

Christopher G. Woods 04-05-2013 02:37 PM

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

15-12-9
L-sit pull-ups
burpees

5:32

Christopher G. Woods 04-08-2013 12:35 PM

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

Power Snatch

5x65
3x95
3x115
3x135
3x145
3x3x135

Snatch Deadlift

5x135
5x185
5x225
5x275
3x5x245


Today

Noonish

High Hang Snatch

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

HBBS

8x135
8x225
8x315
8x345
8x375
3x8x335

Weighted Dips

10xBW
10x25
8x45
8x65
8x85
3x8x55

Christopher G. Woods 04-08-2013 05:33 PM

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

5 rounds
200m run
6 thrusters, 135#
12 c2b pull-ups

15:12

Christopher G. Woods 04-09-2013 02:28 PM

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

Power Clean

5x135
3x185
3x215
3x235
3x255
3x3x230

Deadlift

5x225
5x315
5x385
5x425
3x5x385

Bent Row

10x95
10x135
10x165
10x185
3x10x170

Christopher G. Woods 04-09-2013 06:39 PM

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

8 rounds
250m row
5 stone to shoulder, 115#
1 min rest

1:25
1:21
1:23
1:28
1:30
1:32
1:33
1:34

Christopher G. Woods 04-10-2013 12:00 PM

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

Yoke Carry

175x100'
265x100'
355x50'
445x50'
535x50'
625x50'

3 rounds
1 min tire flips
30 sec rest
1 min sledge swings
2:30 rest

TF 9-10-12=31/9
SS 35-39-36=110/35

Total=141/44

Christopher G. Woods 04-10-2013 05:56 PM

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

Weighted Chin-ups

10xBW
5x25
5x45
5x65
5x70

8 rounds
30 sec walking lunges
15 sec rest
30 sec push-ups
15 sec rest
30 sec anchored sit-ups
15 sec rest

L 28-28-28-28-28-28-28-28=224/28
P 30-23-23-25-26-25-25-25=202/23
S 19-20-21-20-21-20-21-22=164/19

Total=590/70

Christopher G. Woods 04-12-2013 01:00 PM

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

High Hang Clean

5x135
3x155
3x175
3x195
3x215
3x3x195

Front Squat

5x135
5x225
5x295
5x325
3x5x295

Press

8x95
8x135
8x155
8x160
3x8x145

Christopher G. Woods 04-12-2013 06:39 PM

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

20 minute AMRAP
250m row
5 power snatch, 135#
3 muscle-ups

8 rounds

Christopher G. Woods 04-15-2013 12:18 PM

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

High Hang Snatch

5x65
3x95
3x115
3x135
3x155
3x165
1x175
3x3x155

HBBS

10x135
8x225
8x315
8x355
8x395
3x355

Weighted Dips

10xBW
8x45
8x75
8x95
3x8x75

Christopher G. Woods 04-15-2013 08:38 PM

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

5 rounds
15 ft rope climb
10 wall-ball, 30#
half gasser
3 minute rest

55.65
1:00
58.76
56.68
56.78

Christopher G. Woods 04-16-2013 12:57 PM

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

Power Clean

5x135
3x185
3x225
3x245
3x265
3x3x240

Deadlift

5x225
5x315
5x395
5x435
3x5x390

Bent Row

10x135
10x185
10x205
3x10x185

Christopher G. Woods 04-16-2013 04:20 PM

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

8 rounds
250m row
6 sandbag shoulder, 80#
1 minute rest

1:21
1:18
1:19
1:19
1:22
1:24
1:21
1:21

I would have used a 100# bag, but they're all over at the site for the MAAC. The old 80# ghetto bag is a lot bulkier though, so it evens out.

Christopher G. Woods 04-17-2013 12:16 PM

Re: I've got a Monster in my Pocket!!!
 
5 sets
5 "Cindy" rounds
3 minute rest

2:53
3:18
4:12
4:10
4:14

Christopher G. Woods 04-19-2013 10:51 AM

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

High Hang Clean

5x135
3x185
3x205
3x225
3x3x205

Front Squat

5x135
5x225
5x275
5x315
5x335
3x5x305

Press

8x95
8x135
8x155
8x165
3x8x150

Christopher G. Woods 04-19-2013 05:24 PM

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

5 rounds
50 double unders
5 muscle-ups

9:40

Bull****! I should be able to do this in under 5.

Christopher G. Woods 04-20-2013 01:00 PM

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

Power Snatch

5x65
3x95
3x115
3x135
3x145
3x155
3x3x140

1 Dumbbell Row

10x50
10x70
3x10x100


PM

8 rounds
250m row
6 deadlifts, 225#
1 minute rest

1:11
1:11
1:13
1:12
1:14
1:13
1:14
1:13

Christopher G. Woods 04-22-2013 10:49 AM

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

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

HBBS

8x135
5x225
5x315
5x355
5x395
3x5x355

Bench Press

8x135
8x185
8x205
3x8x185

Christopher G. Woods 04-29-2013 12:01 PM

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

10 rounds
3 weighted pull-ups, 45# dumbbell between feet
5 strict pull-ups
7 kipping pull-ups
set ends when you come off bar

23:45 (7 complete sets)

Tuesday AM

Clean

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

Clean Pull

3x225
3x245
3x3x225

Bent Row

8x135
8x185
8x205
3x8x185

Tuesday PM

8x250m row, 1 minute rest

50.6
49.7
49.7
50.3
50.0
51.5
52.6
51.4

Wednesday

Trail Run - Short Course

32:59

Christopher G. Woods 04-29-2013 12:06 PM

Re: I've got a Monster in my Pocket!!!
 
Last week sort of fell apart. I knew I wasn't going to be able to train on Saturday, and I never decided how I wanted to squeeze all of my necessary movements into Friday. I ended up just taking the second half of the week off and resetting today. Today and tomorrow's AM strength components will be identical to last week; I may try to go heavier on the Clean Pulls tomorrow.

AM

Push Jerk

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

HBBS

8x135
5x225
5x315
5x365
5x395
3x5x355

Bench Press

8x135
8x185
8x205
3x8x185

Christopher G. Woods 04-29-2013 04:47 PM

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

6 rounds
10 c2b pull-ups
10 ghd sit-ups
20 cal Airdyne
1 minute rest

1:50
2:07
2:11
2:07
2:18
2:12

Christopher G. Woods 04-30-2013 03:06 PM

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

Cleans

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

Clean Pulls

3x235
3x255
3x3x235

Bent Row

8x135
8x185
8x205
3x8x185


PM

OPT Tester WOD

250m row
15 kb swings, 32kg
25 burpees
15 kb swings
250m row

5:07

Christopher G. Woods 05-01-2013 10:58 AM

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

Trail Run - Short Course

30:47

2 minutes off last week, but still a good 4 minutes over my best.

Christopher G. Woods 05-03-2013 12:00 PM

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

5x135
3x185
3x205
3x225
3x3x205

Front Squat

8x135
5x225
3x275
3x315
3x335
3x3x305

Press

8x95
5x135
5x155
5x165
3x5x150

Christopher G. Woods 05-04-2013 02:02 PM

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

Snatch

5x65
3x95
3x115
3x135
3x145
3x155
3x3x140

"Christine"

3 rounds
500m row
12 deadlifts, 185#
21 box jumps, 24"

12:58

Terrible time for this; I've done it faster at 255 and 30".

Christopher G. Woods 05-06-2013 12:24 PM

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

Push Jerk

5x135
3x185
3x215
3x235
3x255
3x3x230

HBBS

8x135
5x225
5x315
5x375
5x415
3x5x375

Bench Press

8x135
8x195
8x215
3x8x195

Christopher G. Woods 05-06-2013 05:56 PM

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

"Death by C2B Pull-ups"

14 rounds + 9 reps

3 sets NFT
15 GHD Sit-ups
10 Glute-ham Raises

Christopher G. Woods 05-07-2013 01:27 PM

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

Cleans

5x135
3x185
3x215
3x235
3x255
3x3x230

Clean Pulls

3x245
3x265
3x3x240

Bent Row

8x135
8x195
8x215
3x8x195

Christopher G. Woods 05-08-2013 03:51 PM

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

8 rounds
250m row
3 stone to shoulder, 145#
1 min rest

1:28
1:31
1:29
1:30
1:32
1:30
1:30
1:33


Today

Band Resisted Chin-ups

5x10 @ 2 red

Dips

5x15 @ BW

Dumbbell Curls

3x12 @ 35#

"Flight Simulator"

11:53

Christopher G. Woods 05-10-2013 10:46 AM

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

Push Press

5x135
3x195
3x215
3x235
3x3x215

Front Squat

8x135
5x225
3x275
3x325
3x355
3x3x320

Press

8x95
5x145
5x160
5x175
3x5x160

Christopher G. Woods 05-11-2013 03:21 PM

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

12 minute AMRAP
100ft yoke carry, 355#
max pull-ups

16-9-10-10-10-8-7


Today

AM

Snatch

5x65
3x95
3x115
3x135
3x145
3x155
3x165
3x3x150

Snatch Pull

3x165
3x175
3x3x160

1 Arm Dumbbell Row

10x75
10x95
10x105
3x10x95


PM

10 rounds
250m row
6 box jumps
1 min rest

1:15
1:11
1:10
1:11
1:12
1:11
1:11
1:12
1:12
1:12

Christopher G. Woods 05-13-2013 10:48 AM

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

5x135
3x185
3x205
3x225
3x245
3x265
3x3x240

HBBS

8x135
5x225
5x315
5x395
5x435
3x5x395

Bench Press

8x135
8x185
8x205
8x225
3x8x205

Christopher G. Woods 05-13-2013 03:07 PM

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

10 burpees
10 L-sit pull-ups

8:46

Christopher G. Woods 05-14-2013 08:43 PM

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

Cleans

5x135
3x185
3x205
3x225
3x245
3x265
3x3x240

Clean Pulls

3x255
3x275
3x3x250

Bent Row

8x135
8x185
8x205
8x225
3x8x205


PM

8 rounds
250m row
10 kettlebell swings, 32kg
1 min rest

1:22
1:19
1:21
1:21
1:21
1:24
1:27
1:23

Christopher G. Woods 05-15-2013 10:57 AM

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

Trail Run - Short Course

31:05

About 20 seconds slower than last time; legs felt like lead today.

Christopher G. Woods 05-15-2013 08:41 PM

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

3 sets NFT
10 band resisted chin-ups, 2 red
15 dips

Dumbbell Curls

3x8x40

3 sets NFT
15 GHD sit-ups
10 glute-ham raises


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