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

Christopher G. Woods 08-13-2010 02:32 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 pull-ups
10 band dislocates

Death by Squats

41 rounds + 30 reps

Daniel Pope 08-16-2010 06:09 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;825122]No, my strength gains have always been pretty steady. I've had some problems with injury/illness that have set me back here and there, but that's it. I actually have the reverse problem (sort of). I put on muscle very easily, to the point that controlling my weight is a constant battle. The problem is that when I get over 175 I start to slow down considerably, especially my running. Ideally, I'd like to be under 170, but I don't even know if that's even realistic. My lean mass may have gotten to high at this point.[/QUOTE]

That's a terrible problem to have! Careful your biceps don't get too big you may not be able to brush your teeth one day when you wake up.

I'm about 175-180. i was much faster in college and highschool around 150-165 but I was competing in track anyway so thats not fair.

Christopher G. Woods 08-29-2010 01:58 PM

Re: I've got a Monster in my Pocket!!!
 
Took two weeks off for some r'n'r and to help rehab my shoulder. Going to change things up a little for the next month to help slowly strengthen the shoulder up.

400m run

2 x each:

20 forearm to instep lunges
10 back extensions
20 frogleg sit-ups
10 ring rows
dislocates

Weighted Pull-ups

8xBW
5x25
3x45
1x65
1x75
1x85
1x95
1x105

Press

3x5x45

20 x 50m sprint, every 30 seconds

Christopher G. Woods 08-31-2010 05:09 PM

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

50 double unders
20 OHS
15 hip extensions
15 kip swings
15 scapula push-ups

20 min AMRAP

250m row
15 kettlebell swings, 1.5 pood
5 HSPU's

7 rounds + 250m row

Today:

noon

trail run-short course

29:05

Not my best time, but not my worst either. Actually, this was probably one of my better efforts on the decent into the valley, but I did a lot of walking on the climb out. I think I may have been a little dehydrated, and I'm still shaking the cobwebs off from my two weeks of rest.

6pm

400m run

2 x each:

OHS
hip/back ext.
GHD sit-ups
kipping pull-ups
push-ups

Front Squats

8x95
5x185
5x5x290

These felt really easy.

Christopher G. Woods 09-03-2010 04:47 PM

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

400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
15 kip swings
15 scapula push-ups

20 min AMRAP
5 pull-ups
5 ring dips
5 box jumps, 24"

21 rounds

Today:

400m run

2 x 10 each:

sumo squat w/ rotation
back extensions
toes to bar
ring rows
dislocates

Power Cleans

8x65
5x135
1x205

12 x 2 reps @ 230#, on the minute

8x100m, every 30 seconds
2 min rest
8x100m, every 30 seconds

Christopher G. Woods 09-05-2010 01:47 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 reverse lunges w/ twist
10 back extensions
20 abmat sit-ups
10 kipping pull-ups
Houstons

5 rounds
50 double unders
20 pistols
15 toes to bar

13:57

Need to work on my pistols. Also, a little underfed/dehydrated going into this one.

Christopher G. Woods 09-07-2010 03:35 PM

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

500m row

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 pull-ups
10 HSPU's

Dumbell Press

8x20's
8x40's
3x5x60's

Dumbell Bench

8x30's
8x60's
3x5x90's

4 x 400m run, 30 seconds rest

Someone erased my times off the board before I could write them down. I know I finished the first run in 1:39. I think I finished the second run at 3:56, which minus the first run and rest would be 1:45ish. I finished the workout in 8:37. Minus the 1:30 in rests gives me a 7:07 for the mile, whcih would be a 30-40 second PR if I could run that straight. Not bad, especially considering that my plantar fasciitis was acting up yesterday and slowed me down a lot on the first two runs.

Today

2 x each:

50 double unders
10 sumo squat w/ rotation
10 hip/back extensions
10 GHD sit-ups
10 chin-ups
10 ring dips

5 rounds
500m row
30 sit-ups
20 kettlebell swings, 1.5 pood

22:59

Felt a little sluggish today. Should have had this in 20.

Christopher G. Woods 09-09-2010 04:38 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups

Back Squats

8x135
5x225
3x315
5x3x405

12 x 30 sec sprint, 30 seconds rest

~1700 meters. Not bad, held just a fraction over a 5:30 mile pace; was literally 15 yards short of the mile marker at the end of 11 rounds. Probably could have pushed harder early on.

Christopher G. Woods 09-10-2010 03:41 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 reverse lunges w/ twist
10 hip extensions
20 abmat sit-ups
10 kip swings
10 scapula push-ups

"Mary"

20 min AMRAP

5 HSPU's
10 pistols
15 pull-ups (C2B)

10 rounds + 7 pull-ups (C2B PR)

Christopher G. Woods 09-12-2010 11:55 AM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

50 double unders
20 forearm to instep lunges
10 hip extensions
20 frogleg sit-ups
10 pull-ups
10 push-ups

Power Cleans

8x65
5x135
5x5x215

Death by 10m sprint, change of direction

14 rounds + 13 reps

Cleans were cake!

Christopher G. Woods 09-13-2010 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x 10 each:

sumo squat w/ rotation
back extensions
v-ups
chin-ups
scapula push-ups

3 rounds

500m row
30 squats
20 box jumps

13:53

I wish I'd had time to do more rounds of this.

Christopher G. Woods 09-14-2010 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups

Press

8x55
5x95
3x135
1x155
1x165
1x175
1x185

400m run
rest 2 min
800m run
rest 4 min
1600m run
rest 4 min
800m run
rest 2 min
400m run

1:40-3:33-8:00-3:30-1:45

Had thought about going heavier on the Press, but held it back for time constraints and so as not to rush back in to quick on the shoulder. Felt strong, though; I don't think I've suffered any significant loss of strength. Runs didn't really feel smooth until the second 800.

Christopher G. Woods 09-16-2010 11:31 AM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 pull-ups
10 HSPU's

20 min AMRAP

25 double unders
15 kettlebell swings
5 burpees

10 rounds + 25 double unders

Yuck! I felt like **** today. It's probably because I hardly ate anything yesterday and only had half the amount of water I should have in the last 48 hours, but DAMN!

Christopher G. Woods 09-17-2010 04:59 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

50 double unders
20 reverse lunges w/ twist
10 back extensions
20 abmat sit-ups
10 kipping pull-ups
10 scapula push-ups

OHS

8x65
5x115
3x5x155

Dumbell Bulgarian Split Squat

3x5x60's

10 x 200m run, on the minute

Christopher G. Woods 09-23-2010 11:44 AM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
10 GHD sit-ups
10 pull-ups
10 HSPU's

Front Squats

8x95
5x185
5x5x295

"Grace"

30 clean and jerks, 135#

2:24

30 seconds over my PR, but not bad considering I haven't done any heavy metcons in over a month.

Christopher G. Woods 09-24-2010 04:51 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

50 double unders
20 reverse lunges
10 back extensions
20 abmat sit-ups
15 kip swings
15 scapula push-ups

3 rounds
400m run
21 pull-ups
15 ring dips

11:43

Doo doo!! This is such a crappy time. I should have had this in under 10.

Christopher G. Woods 09-26-2010 09:37 AM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

50 double unders
10 OHS
10 GHD sit-ups
10 hip/back extensions
10 kipping pull-ups
10 push-ups

Power Clean

8x65
5x135
1x220
1x235
1x247.5
1x262.5 (PR)
275f
1x275 (PR)

3 rounds

250m row
10 dumbell snatch left, 50#
10 dumbell snatch right, 50#
15 GHD sit-ups

8:54

Could have been a little faster on the met-con.

Christopher G. Woods 09-27-2010 04:02 PM

Re: I've got a Monster in my Pocket!!!
 
500m row:

2 x each:

20 reverse lunges
10 hip extensions
20 abmat sit-ups
15 kip swings
15 scapula push-ups

"Cindy"

5 pull-ups
10 push-ups
15 squats

20 rounds

Kind of disappointing; 3 rounds shy of my c2b PR and a round plus shy of my last effort. I think I'm still feeling some fallout from the month of no pressing, push-ups were a particular chore today, and I've started going very low carb the couple days in effort to cut some weight.

Christopher G. Woods 09-28-2010 04:49 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 forearm to instep lunges
10 back extensions
10 v-ups
10 pull-ups
10 ring dips

Bench Press

8x75
7x155
5x5x225

10 thrusters, 135#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

6:33

Ugh! I haven't done this one in almost two years, but this is 2 minutes over my PR. My metcon is in the toilet right now.

Christopher G. Woods 09-30-2010 03:37 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 reverse lunges w/ twist
10 hip extensions
20 abmat sit-ups
10 kip swings
10 scapula push-ups

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

18:29

:mad:

Jakob Schmidt 09-30-2010 03:49 PM

Re: I've got a Monster in my Pocket!!!
 
Hey! I meant to ask you, will you be competing at the Mid-Atlantic?

Christopher G. Woods 09-30-2010 04:43 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jacob Schmitt;850041]Hey! I meant to ask you, will you be competing at the Mid-Atlantic?[/QUOTE]

Of course, got to defend my title.

Jakob Schmidt 09-30-2010 05:05 PM

Re: I've got a Monster in my Pocket!!!
 
You won 2009?

Christopher G. Woods 10-01-2010 04:39 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jacob Schmitt;850067]You won 2009?[/QUOTE]

Yessir! 3rd place in '08, too. If you go back to last October in my log, you can see the workouts and my times.

Christopher G. Woods 10-01-2010 04:47 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x 10 each:

sumo squat w/ rot
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Overhead Squat

8x65
5x115
3x167.5
3x180
3x192.5
3x205
3x217.5

Row 10 x 30 sec, 1min rest (meters

166-152-159-158-158-156-156-156-156-154-153

Christopher G. Woods 10-04-2010 06:02 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
10 hip extensions
10 straight leg raises
15 ft rope climb
10 ring dips

20 min AMRAP

10 push press, 115#
10 kettlebell swings, 24kg
10 box jumps, 24"

10 rounds + 3 swings

:ranting2: Got to get my metcon up!

Daniel Pope 10-04-2010 06:33 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;851384]500m row

20 min AMRAP

10 push press, 115#
10 kettlebell swings, 24kg
10 box jumps, 24"

10 rounds + 3 swings

:ranting2: Got to get my metcon up![/QUOTE]

When I saw that miko got 18 I thought that was pretty ridiculous. I may have to give this one a whirl. What was the toughest part?

Christopher G. Woods 10-05-2010 03:24 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Daniel Pope;851393]When I saw that miko got 18 I thought that was pretty ridiculous. I may have to give this one a whirl. What was the toughest part?[/QUOTE]

I don't know if I could say there was a single "toughest" part, but the swings are probably the easiest. Push press, swings and box jumps are just a deadly combination, because they all rely on the same compact and explosive hip movement. If there's an [I]easiest[/I] part, then it's probably the swings. I rolled through those unbroken for the whole workout; the problem is that it saps your wind going into the box jumps. If I really were to name a hardest part, it would have to be the box jump/push press combination. Coming off the box, your hip drive is so taxed that you end up using a lot more arms than you'd like to.

Christopher G. Woods 10-05-2010 03:26 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

10 sumo squat w/ rotation
10 back extensions
20 abmat sit-ups
10 pull-ups
10 push-ups
50 double unders

95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

28:55

My God, that was awful!

Jakob Schmidt 10-06-2010 11:13 AM

Re: I've got a Monster in my Pocket!!!
 
Those times were awesome. Can't wait to see what the hopper is gonna be like. I'm nervous, it's my first competition... haha. We'll see how I do!

Christopher G. Woods 10-07-2010 03:13 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

20 forearm to instep lunges
10 hip extensions
10 GHD sit-ups
10 kipping pull-ups
50 double-unders

5 rounds

400m run
95# power snatch, 15 reps

18:48

I know I've done this before, but I can't seem to find it.

Christopher G. Woods 10-08-2010 04:56 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

10 OHS
10 hip/back extrensions
20 abmat sit-ups
10 elevated ring rows
10 ring dips

"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

25:38

Christopher G. Woods 10-10-2010 08:01 AM

Re: I've got a Monster in my Pocket!!!
 
10:15am

400m run

2 x 10 each:

OHS
hip extensions
GHD sit-ups
kipping pull-ups
ring dips

"Diane"

21-15-9
deadlifts, 225#
HSPU's

3:36

Well off of my PR (2:03). HSPU's were a chore; probably still getting strength back from the month of no pressing. Also, mouth's been dry all morning, so I might be a little dehydrated.

Samantha Aurelio 10-10-2010 09:01 AM

Re: I've got a Monster in my Pocket!!!
 
That's a mighty Filthy Fifty time you got there!

Christopher G. Woods 10-10-2010 09:41 AM

Re: I've got a Monster in my Pocket!!!
 
Two-a-day time!

12:15pm

"Annie"

50-40-30-20-10

double unders
sit-ups

6:15

So, no PR's today. Stumbled a little on the 40 double unders, and I could have pushed harder on the 50 sit-ups. Jumped into this one cold with about 90 minutes rest since "Diane".

Christopher G. Woods 10-10-2010 09:41 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Samantha Aurelio;853636]That's a mighty Filthy Fifty time you got there![/QUOTE]

Thanks!

Christopher G. Woods 10-11-2010 06:36 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 reverse lunges
10 hip extensions
20 abmat sit-ups
10 kip swings
10 scapula push-ups

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

7-7-7-7-7-6-7-7=6/55
18-18-18-18-18-18-18-18=18/144
10-10-10-10-7-5-5-5=5/62
15-15-15-15-12-12-9-9=9/102
13-13-13-13-11-11-11-11=11/96

Total=49/459

Christopher G. Woods 10-12-2010 01:34 PM

Re: I've got a Monster in my Pocket!!!
 
3:45pm

Burgener's Warm-up, 45#

Snatch x 1, on the minute

95-105-115-125-135-145-155-165-175-185f

30 squat snatch, 95#

2:32

Christopher G. Woods 10-12-2010 05:06 PM

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

2 min jump rope

2 x each

20 forearm to instep lunges
10 dislocates
10 OHS
10 toes to bar
10 push-ups

"Jackie"

1000m row
50 thrusters, 45#
30 pull-ups

7:08 PR

Christopher G. Woods 10-14-2010 05:20 PM

Re: I've got a Monster in my Pocket!!!
 
3:45

500m row

2 x each:

20 reverse lunges
10 hip/back extensions
10 GHD sit-ups
10 kipping pull-ups
10 HSPU's
10 dislocates

3 rounds

30 double unders
20 box jumps
10 deadlifts, 315#

8:55

Wow! I thought this would be a sub-5, but the deadlifts really got into my lungs.

7:30

2 x each:

10 sumo squats w/ rotation
10 dislocates, v1 and v2
band shoulder stretch, distracted joint
10 burpees

"Nasty Girls"

3 rounds

50 squats
7 muscle-ups
10 hang power cleans, 135#

7:55 (PR)

...by 1:33. Everything unbroken until the 3rd round, then I had to break the squats and muscle-ups into two sets each.


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