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

Christopher G. Woods 04-19-2014 10:36 AM

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

Clean

5x135
3x185
1x225
1x245
1x265

Clean from Hip

6x4x185

Power Snatch

10x3x145, OTM

50 c2b pull-ups, NFT


No afternoon workout. Still very sleep deprived.

Christopher G. Woods 04-19-2014 11:36 AM

Re: I've got a Monster in my Pocket!!!
 
8 rounds
300m run
10 burpees
1 min rest

1:26.96
1:30.81
1:33.73
1:33.46
1:32.82
1:35.75
1:36.66
1:39.08

Christopher G. Woods 04-21-2014 04:20 PM

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

Jerk

5x135
3x185
1x225
1x245
1x265
6x4x195

HBBS

5x195
3x315
9x3x375, E90

50 c2b pull-ups, NFT


PM

30 minute AMRAP
10 push-ups
15 sit-ups
20 cal spin bike

14 rounds + 10 reps

Christopher G. Woods 04-22-2014 04:16 PM

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

Snatch

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

Snatch from Hip

6x4x135

Power Clean

9x3x215, OTM

50 c2b pull-ups, NFT


PM

10 sets
30 sec alternating dumbbell snatch @ 50lb, 30 sec rest
immediately followed by:
10 sets
30 sec Airdyne (cal), 30 sec rest

Sn 12-12-12-12-12-12-12-12-12-12=120/12
AD 9-11-11-12-12-12-13-13-12-12=117/9

Total=237/21

Christopher G. Woods 04-23-2014 02:00 PM

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

20 minute AMRAP

3 strict c2b pull-ups
5 strict ring dips
10 kb swings, 24kg
25 double unders

13 rounds


PM

5k row, 85% effort

20:44.2

Christopher G. Woods 04-24-2014 02:49 PM

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

Push Press

5x135
3x185
1x225
1x245
1x255
6x4x185

Front Squat

5x185
9x3x305, E90

50 c2b pull-ups, NFT


PM

20 minute AMRAP

5 HSPU's
10 t2b
20 lunges

14 rounds + 5 reps

Christopher G. Woods 04-26-2014 04:40 PM

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

AM

Clean

5x135
3x185
1x225
1x245
1x265

Clean from Hip

6x4x195

Power Snatch

9x3x150, OTM


PM

20 x 30 sec Airdyne (cal), 15 sec rest

10-9-11-11-9-10-10-11-10-10-10-11-10-10-9-10-11-9-11-12=204/9


Today

10 x 30 sec wall ball, 30 sec rest
followed immediately by:
10 x 30 sec row (cal), 30 sec rest
followed immediately by:
10 x 30 sec double unders, 30 sec rest
followed immediately by:
10 x 30 sec anchored sit-ups, 30 sec rest

W 15-15-15-16-16-14-16-14-16=102/14
R 8-8-8-8-8-8-8-8-8-8=80/8
D 50-59-54-53-53-63-64-52-59-61=538/50
S 19-20-20-20-19-19-18-17-19=189/17

Total=909/89

Christopher G. Woods 04-28-2014 08:23 PM

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

Power Jerk

5x135
3x185
1x225
1x245
1x265
6x4x205

HBBS

5x205
3x315
8x3x390, E90


Mid

Weighted Chin-ups

8xBW
5x25
3x45
1x65
1x90
1x106
6x5x25

Bench Press

5x135
3x185
1x225
1x245
1x265
1x275
4x10x165

SCAP Strength


PM

10 x 30 sec Airdyne (cal), 90 sec rest

15-16-20-14-17-19-15-13(x)-17-14=160/14

x- sensor malfunction on the bike, stopped counting at the 24 second mark

Christopher G. Woods 04-29-2014 02:29 PM

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

Snatch

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

Snatch from Hip

6x4x140

Power Cleans

3x185
8x3x225, OTM

Bent Row

6x5x225

C2B Pull-ups

3x10


PM

5 min AMRAP
5 HSPU
10 deadlifts, 225
50 double unders

5 min rest

5 min AMRAP

5 box jumps, 24"
15 push-ups
25 sit-ups

3 min rest

7 min row (cal)


3 rounds + 34 reps

3 rounds + 21 reps

116 cal

Christopher G. Woods 05-01-2014 08:17 PM

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

Push Press

5x135
3x185
1x225
1x245
1x255
6x4x195

Front Squat

5x195
8x3x315, E90


Mid

Weighted Chin-ups

8xBW
5x25
3x50
1x70
1x90
1x115
6x5x30

Press

5x95
3x135
1x155
1x175
1x185
4x10x115

SCAP


PM

8 sets
300m row
10 burpees
1 min rest

1:32.14
1:32.77
1:32.49
1:32.20
1:33.44
1:34.14
1:34.71
1:36.89

Christopher G. Woods 05-02-2014 07:45 PM

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

5x135
3x185
1x225
1x245
1x265
1x275

Clean from Hip

6x4x210

Power Snatch

3x135
8x3x155, OTM

Bent Row

6x5x225

C2B Pull-ups

3x10

Christopher G. Woods 05-03-2014 03:03 PM

Re: I've got a Monster in my Pocket!!!
 
10 sets
30 sec forward lunge, 50lb each hand
15 sec rest
30 sec push-ups
15 sec rest
30 sec Airdyne (cal)
15 sec rest
30 sec anchored push-ups
15 sec rest

L 15-16-16-16-15-15-16-16-16-16=157/15
P 26-26-27-21-18-19-19-21-19-20=216/18
A 6-9-9-8-7-7-7-6-6-9=64/6
S 19-20-19-19-19-19-19-19-18-21=192/18

Total=629/57

Christopher G. Woods 05-05-2014 01:17 PM

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

Power Jerk

5x135
3x185
1x225
1x245
1x265
6x3x215

HBBS

5x215
3x315
10x2x415, E90


Mid

Weighted Chin-ups

8xBW
5x25
3x50
1x70
1x90
1x115
6x5x40

Press

5x135
1x155
1x175
185f
4x10x110

SCAP RECOVERY


PM

10 sets
300m row
10 ring dips
1 min rest

1:22.95
1:20.66
1:20.40
1:19.31
1:19.22
1:17.71
1:19.62
1:21.24
1:22.47
1:19.85

Christopher G. Woods 05-06-2014 04:19 PM

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

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

Snatch from Hip

6x3x140

Power Cleans

3x185
10x2x235, OTM

Bent Row

6x5x235

C2B Pull-ups

3x10


90 minutes later

5 x 3 min AMRAP, 1 min rest

10 t2b
10 knb swings, 24kg
50 double unders

2 + 9 reps
1 + 66 reps
1 + 20 reps
1 + 19 reps
1 + 35 reps

Christopher G. Woods 05-07-2014 11:24 AM

Re: I've got a Monster in my Pocket!!!
 
5km row @ 85% effort

20:56.3

About 12 seconds slower than two weeks ago. Definitely feeling a little taxed this week.

Christopher G. Woods 05-12-2014 06:11 PM

Re: I've got a Monster in my Pocket!!!
 
Lost the end of last week, due to craziness in my life. Wednesday night, we thought our cat was dying; as a result, I spent most of my free time at vet appointments on Thursday and Friday, and I got very little sleep. He's fine now, although no one was ever able to figure out exactly what was wrong with him, despite the close to $2000 worth of tests (gotta love the veterinary industry); he didn't eat, drink, pee or poop for 3 days, and was in an almost completely unresponsive state for most of that time. To top it all off, we had the inspection for the home that my girlfriend and I are trying to buy on Thursday, right smack in the middle of all that chaos. On the plus side, I finally got back under 180lb.; now, I just have to stay there. Anyway, back in action.

AM

Power Jerk

5x135
3x185
1x225
1x245
1x265
5x3x215

HBBS

5x135
5x225
3x315
10x2x415, E90


Mid

Weighted Chin-ups

8xBW
3x45
1x70
1x90
1x115
6x5x40

Press

5x95
3x135
1x155
175f
1x165
3x10x105


60 min later

10 sets
30 sec walking lunges
15 sec rest
30 sec push-ups
15 sec rest
30 sec abmat sit-ups, uncanchored
15 sec rest

L 24-28-28-28-28-28-28-28-28-29=277/24
P 28-25-20-22-21-21-21-21-22-21=222/20
S 17-17-17-17-18-17-17-16-17-17=170/17

Total=669/61

Christopher G. Woods 05-13-2014 05:58 PM

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

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

Snatch from Mid Thigh

5x3x150


60 minutes later

Power Clean

5x135
3x185
10x2x235, OTM

Pendlay Row

5x5x235

C2B Pull-ups

3x10


45 minutes later

"Flight Simulator"

9:17

Still feeling a little run down, and I didn't get to rest much in between workout segments today, so I went with a light conditioning workout. Not a great time; I must have made at least 4 attempts at the first set of 45.

Christopher G. Woods 05-15-2014 01:31 PM

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

5x135
3x185
1x205
1x225
1x245
5x3x195

Front Squat

5x135
3x225
10x2x335, E90


60 minutes later

Weighted Chin-ups

8xBW
3x45
1x70
1x95
1x115
6x5x40

BTK Snatch Grip Press

10x45
5x95
3x115
3x10x75


90 minutes later

5 min AMRAP
3 HSPU's
5 ring dips
7 push-ups

5 min rest

5 min AMRAP
5 box jumps, 30"
10 t2b

3 min rest

7 min AMRAP
5 burpees
250m row
50 double unders

5 rounds + 3 reps

5 rounds

3 rounds + 59 reps

Christopher G. Woods 05-16-2014 08:46 PM

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

Clean

5x135
3x185
1x225
1x245
1x265

Clean from Mid Thigh

5x3x215

Power Snatch

5x135
1x155
10x2x165, OTM

Pendlay Row

5x5x235

Pull-ups

3x10


PM

20 min AMRAP

20 forward lunges, 50lb each hand
20 anchored sit-ups
20 cal Airdyne

7 rounds + 4 reps

Christopher G. Woods 05-17-2014 12:09 PM

Re: I've got a Monster in my Pocket!!!
 
40 x 30 sec work : 30 sec rest

set 1-10, alternating 50lb dumbbell snatch
set 11-20, wall-ball
set 21-30, 10 yard shuttle run
set 31-40, row for cal

D 12-12-12-12-12-12-12-12-12-12=120/12
W 16-15-15-15-15-15-15-15-15-15=151/15
S 8-8-8-9-10-10-8-8-9-10=88/8
R 7-7-7-7-7-7-7-8-8-8=73/7

Total=432/42

Christopher G. Woods 05-19-2014 01:32 PM

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

5x135
3x185
1x225
1x245
1x265
5x3x215

HBBS

5x225
3x315
9x2x425, E90


2.5 hours later

Weighted Chin-ups

5xBW
3x45
3x70
3x95
6x5x45

Press

5x95
3x135
1x155
1x165
175f
4x10x115


90 minutes later

Tabata Mash-up

burpee box jump, 20"
t2b
ring dips
abmat sit-ups, unanchored

B 7-7-7-7-6-6-6-6=52/6
T 12-9-8-7-6-7-8-8=66/6
R 10-8-9-7-7-7-7-7=62/7
S 11-11-11-11-11-11-11-11=88/11

Total=268/30

Christopher G. Woods 05-20-2014 01:16 PM

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

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

Snatch from Mid Thigh

5x3x155

Power Cleans

3x185
1x225
9x2x240, OTM


60 min later

Pendlay Row

6x5x240

C2B Pull-ups

5x10


90 min later

10 sets
5 deadlifts, 275lb
50 double unders

10:11

Christopher G. Woods 05-21-2014 12:53 PM

Re: I've got a Monster in my Pocket!!!
 
5km row @ 85% effort

20:21.6

Much better than last time; felt strong the whole way through.

Christopher G. Woods 05-22-2014 03:54 PM

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

5x135
3x185
1x205
1x225
1x245
5x3x200

Front Squat

5x135
3x225
1x275
9x2x340, E90

Weighted Chin-ups

8xBW
5x45
3x70
3x83
3x96
6x5x50

BTK Snatch Grip Press

10x45
10x65
10x75
4x10x70


2 hours later

30 x 30 sec, 30 sec rest

1-10 = KB clean and press (odd L, even R), 24kg
11-20 = farmers lunge, 24kg each hand
21-30 = push-ups

K 8-9-9-9-9-9-9-9-9-9
L 17-18-18-18-16-17-16-18-16-17
P 23-18-15-15-15-15-13-13-12-12


60 min later

5 rounds
10 t2b
50 double unders

5:28

Christopher G. Woods 05-28-2014 04:49 PM

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

Clean

5x135
3x185
1x205
1x225
1x245
1x265
1x275

Clean from Mid Thigh

5x3x225

Power Snatch

3x135
1x155
9x2x170, OTM (sloppy)

Pendlay Row

6x5x240

Pull-ups

5x10

Christopher G. Woods 05-28-2014 04:51 PM

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

Snatch, 3 second pause at bottom

5x65
3x1x95
3x1x115
3x1x125
3x1x135
3x1x145
3x1x155
3x1x165
3x1x175
5x1x155

Christopher G. Woods 06-02-2014 05:55 PM

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

5x65
3x95
2x115
1x125
1x135
1x145
1x155
1x165
1x175
1x185


90 minutes later

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

18:43

My worst Angie in years, but also my first Angie in years.


90 minutes later

6 x 500m row, 90 sec rest

1:50.7
1:47.8
1:48.0
1:49.2
1:49.9
1:49.1

Christopher G. Woods 06-03-2014 01:23 PM

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

5x135
3x185
1x205
1x225
1x245
1x255

Didn't go higher, because my Jerk was suckin' it.


90 minutes later

"Diane"

21-15-9

deadlifts, 225
HSPU's

4:48

Way off my old PR of 2:03 :(


15 minutes later

6 x Bethesda Block Run (~550m), 2 minute rest

2:20
2:17
2:13
2:16
2:15
2:12

Christopher G. Woods 06-10-2014 06:49 AM

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

Power Jerk

5x135
5x185
5x205
5x225
5x215
5x205

HBBS

10x205
10x305
10x335
10x320
10x305


2 hours later

10 push press, 135
15 strict weighted pull-ups, 45
10 push press, 135
30 L-sit pull-ups
10 push press, 135
45 kipping pull-ups
10 push press 135

13:32


60 minutes later

6 x Rockville Run, 90 sec rest

1:58.28
1:58.73
2:09.30
2:06.67
2:20.49
2:24.15

Christopher G. Woods 06-10-2014 01:44 PM

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

5x65
5x95
5x115
5x125
5x120
2x5x115

Snatch Deadlift + Extension from Hip

10x135
10x155
10x185
10x205
10x195
10x185


90 minutes later

10 power cleans, 155
30 HSPU
10 power cleans, 155
30 ring dips
10 power cleans,155
30 ring push-ups
10 power cleans, 155

10:36

60 minutes later

12 x 250m, 45 sec rest

55.2
54.7
55.1
55.6
55.8
54.7
54.2
54.1
56.8
55.7
54.7
54.7

Christopher G. Woods 06-12-2014 04:28 PM

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

5x95
5x115
5x125
5x135
5x145
5x140
2x5x135

Front Squat

10x135
10x205
10x245
10x270
10x260
10x245


60 minutes later

5 rounds

5 box jumps, 30"
10 OHS, 95lb
15 c2b kipping pull-ups

11:49

Christopher G. Woods 06-14-2014 12:41 PM

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

Clean from Hip

5x135
5x185
5x205
5x195
2x5x185

Clean Deadlift + Extension from Hip

10x135
10x185
10x225
10x245
10x235
10x225


No PM conditioning. I was supposed to do sprints in the park, then we had torential rain (should have checked the weather), and I didn't get home in time to Airdyne before evening obligations.


Today

20 muscle-ups
30 burpees
40 toes 2 bar
50 wall-ball

14:29

Christopher G. Woods 06-17-2014 08:49 PM

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

Push Press+Power Jerk+Split Jerk

1x135
1x185
1x205
1x215
1x225
2x1x205

15-12-9-6-3

front squat, 185
bar facing burpees
c2b pull-ups

13:01


60 minutes later

6 x Rockville Run, 1 min rest

2:10.03
2:10.80
2:13.59
2:20.43
2:19.11
2:23.07


Today

From Hip: Snatch Extension+High Pull+Power Snatch

1x95
1x115
1x125
1x135
1x145
1x155
3x1x140

5 rounds

5 parrallatte HSPU's
10 deadlifts, 225
50 double unders

11:41


60 minutes later

row 30 sec sprints (meters), 1 min rest

*90-95% effort on first interval (very strong, but not all out) to set line; continue until unable to maintain

147
149
153
152
152
152
153
154
153
155
153
154
152
150
149
148
151
151
150
150
146

21 rounds is probably a little high for this workout, which indicates a poor effort on first round; I probably didn't warm myself back up enough.

Christopher G. Woods 06-19-2014 02:57 PM

Re: I've got a Monster in my Pocket!!!
 
Snatch Balance + 2 OHS

1x95
1x115
1x135
1x145
1x155
1x165
1x160
1x155
1x150

50 c2b pull-ups
50 overhead lunges, 45#
50 toes 2 bar
50 wall-ball

14:47


60 minutes later

12 x 1 min row (meters), 30 sec rest

271
266
267
262
258
263
260
261
264
262
261
255

Christopher G. Woods 06-20-2014 10:06 PM

Re: I've got a Monster in my Pocket!!!
 
3 Position Barski Power Clean (Hip+Mid Thigh+Floor)

1x135
1x155
1x175
1x195
1x205
215f (lost grip coming down from Mid)
1x205
1x195
1x185


90 minutes later

A1. 5x8 Bench Press @ 185#, 30 sec rest
A2. 5x12 Chin-ups, rest as needed

B1. 3x10 Elevated Ring Rows @ 31x1
B2. 3x10 WY Negatives @ 10#


4 hours later

50 tire flips
50 ghd sit-ups
50 hip extensions
100 frogleg sit-ups

16:30

Christopher G. Woods 06-30-2014 08:28 PM

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

5x75
3x95
3x115
3x135
3x155
3x165
3x175
3x185
3x3x170

HBBS, paused

5x225
5x315
5x360
4x5x325


45 minutes later

A1. Bench Press 5x5x220 @ 20x1, 30 sec rest
A2. 5x10 Pull-ups @ 3111, rest as needed

B1. 3x20 Alternating Kettlebell Chainsaw Row @ 24kg, no rest
B2. 3x12 Snow Angels @ 5lb, 1 min rest


30 min later

3x10yd shuttle run, 24 sets OTM

Christopher G. Woods 07-01-2014 02:21 PM

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

5x135
3x165
3x185
3x195
3x205
3x215
3x225
3x235
3x3x215

Snatch High Pull

5x135
5x165
5x185
5x195
3x5x180


30 minutes later

A1. Good Mornings - 5x10x165, 30 sec rest
A2. Strict T2B - 5x10, 1-2 min rest

B1. Barbell Shrugs - 3x10x225 @ 11x2, no rest
B2. WY Negatives - 3x12x5


30 minutes later

Row 8 x 1 min (meters), 2 min rest

287
296
299
290
291
290
291
277

Christopher G. Woods 07-02-2014 04:19 PM

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

5x95
3x115
3x135
3x155
3x3x170

HBBS, paused

5x225
5x275
3x5x325


90 minutes later

A1. Press- 5x5x145, 30 sec rest
A2. Bent Row- 5x10x185 @ x131, rest as needed

B1. Chin-ups - 3x10, no rest
B2. ATYT - 3x10x5, 1 min rest

Christopher G. Woods 07-04-2014 08:49 AM

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

TNG Power Cleans

5x135
3x185
3x3x215

Snatch High Pull

5x135
3x5x185


90 minutes later

A1. SLDL - 5x10x225 @ 3211, 30 sec rest
A2. Abmat Sit-ups - 5x30, 1 min rest

B1. Alternating Dumbbell Curls - 3x20x25, no rest
B2. Reverse Fly - 3x10x15 @ x121, 30 sec rest

Christopher G. Woods 10-23-2014 07:55 PM

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

Monday

AM

Power Jerk

5x95
5x125
12x5x145, OTM

Front Squat

10x135
6x10x210, E3M

Back Rack Lunge

5x10x155

PM

A1. Bench Press - 5x10x155, 3 sec rest
A2. Pull-ups - 5 x max reps (15-12-9-8-7), 2 min rest

Kettlebell Clean and Press

5x10 each arm @ 24kg


Tuesday

AM

Mid Hang Power Clean

10x95
10x135
10x155
10x165
10x175
2x10x160

Deadlift

10x225
10x315
10x345
2x10x315

Bent Row

5x10x165

PM

Row 12 x 30 sec sprint, 1 min rest


Thursday

Power Jerk

5x95
3x125
12x3x145, OTM

Front Squat

10x135
3x10x210, E3M

Back Rack Lunges

3x10x155

PM

A1. Bench Press - 3x10x155, 30 sec rest
A2. Pull-ups - 3x11, 2 min rest

Kettlebell Clean and Press

3x10 each arm @ 24kg

"Flight Simulator"

7:54


Friday

AM

Mid Hang Power Clean

10x95
10x135
3x10x160

Deadlift

10x225
3x10x315

Bent Row

3x10x165

PM

Row 16 x 1 min, 30 sec rest


Saturday

10 sets:
30 sec 24kg waiter's lunge (L-odd, R-even)
15 sec rest
30 sec push-ups
15 sec rest
30 sec sit-ups
15 sec rest

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