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

Christopher G. Woods 09-21-2009 03:22 PM

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

20 forearm to instep lunges
10 glute-ham raise
10 chinups w/ leg raise
10 pushups

3 rounds

400m run
15 clean and jerks, 135#

13:06

Sean Dunston 09-22-2009 09:06 AM

Re: I've got a Monster in my Pocket!!!
 
Dude-
Seriously.
You feed that monster in your pocket WAY too much!

Just read a few pages and now I know why you were the #1 dude on the DL/DU WOD at the Mid-Atlantic Qualifiers this year.

Keep up the good work.

Sean

Christopher G. Woods 09-22-2009 02:26 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Sean. Don't forget I was 4th on the day 2 WOD as well. :D Will we be seeing you at the Hopper?

3 x each:

25 double unders
20 reverse lunge w/ twist
15 frogleg situps
10 kettlebell swings, 1.5 pood
5 muscleups

21-18-15-12-9-6-3
HSPU's
L-sit pullups

14:39

Sean Dunston 09-23-2009 09:12 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;668100]Thanks Sean. Don't forget I was 4th on the day 2 WOD as well. :D Will we be seeing you at the Hopper?
[/QUOTE]

Damn - I had forgotten that. 95# snatch and C2B pull ups are nothing for you!

Negative re Hopper.
I had been signed up to be a judge for it this year, but my wife told me we were supposed to be going to a wedding the same day. oops.

Good luck!

Christopher G. Woods 09-24-2009 08:26 PM

Re: I've got a Monster in my Pocket!!!
 
It's a shame you won't be there, but I understand. I often find my plans corrected by my "social secretary". Got to keep the ladies happy, you know.

Christopher G. Woods 09-24-2009 08:56 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Deadlift x 1

225-315-365-405-455-485-510f-510f-510f

Christopher G. Woods 09-25-2009 04:05 PM

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

10 reverse lunges w/ twist
10 glute-ham raise
15 ft rope climb
10 toes to bar
med ball plyo-pushups, 10 each side

"Daniel"
50 pullups
400m run
21 thrusters, 95#
800m run
21 thrusters, 95#
400m run
50 pullups

19:19

First time I've done this WOD (I think), not sure how I feel about my time.

Christopher G. Woods 09-27-2009 12:23 PM

Re: I've got a Monster in my Pocket!!!
 
2 x 10 each:

45# OHS
hip/back ext.
GHD situp
pullups
parrallette HSPU's

Burgener Warmup

Snatch x 1

105-125-145-165-185-195f-195f-195f-195f-195f

Really frustrating session today. 185 went up easy, I actually power snatched it. 195 wasn't heavy at all, but I just could not for the life of me get a solid position under the bar. Every time it was either out in front or I just didn't get down fast enough. Just makes you want to break ****.

Christopher G. Woods 09-28-2009 03:20 PM

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

20 reverse lunge w/ twist
10 glute-ham raise
15 ft rope climb
10 toes to bar
med ball plyo-pushup, 10 each side

3 rounds
500m row
21 burpees
400m run

18:07 (PR)

Christopher G. Woods 09-29-2009 03:16 PM

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

3 x each:

25 double unders
20 forearm to instep lunges
15 frogleg situps
10 kettlebell swings, 1.5 pood
5 muscle ups

5 rounds
7 deadlifts, 315#
21 toes to bar

13:39

I like this workout! I hit a real good rhythm on the toes to bar.

Christopher G. Woods 10-01-2009 03:15 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situp
pullups
ring dips

Press

5x115
3x135
1x155-175-185-195-200f-200f

max rep pullups (chest to bar), rest as needed

34-31-32

Disappointed that I didn't hit a PR on the Press. After hitting 185 for 5, I expected to be able to pop 200 this time. Though I'd get more on the pullups, but I'm happy with the consistency between sets. I should test my chin over bar max sometime soon, see how it compares with my old PR of 60.

Christopher G. Woods 10-02-2009 03:41 PM

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

20 forearm to instep lunges
10 glute-ham raises
15 ft rope climb
10 toes to bar
10 pushups

3 rounds
30 squat snatch, 75#
30 wallball

21:22

Absolutely horrendous time for this WOD. Things just started off bad today. I got stuck in a traffic jam on the way in, so I ended up starting my wokout almost 45 min late. I got 10 reps into my first set and realized that I'd forgotten to put clips on the bar, and my back started to tighten up on me after the first round. Today was my last hard metcon before the Hopper, so I'm hoping this is just the result of being a little under-recovered. I've got three heavy lifting days between now and the Hopper, but all of my metcons will be light and quick.

Christopher G. Woods 10-04-2009 01:02 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situp
pullups
ring dips

Front Squat

135x5
185x3
225x2

1 reps

265-305-335-355-375f-375f

****ed off, I should have been able to get 375 up. Maybe I should have done a 365 first, maybe dropped one of the warmup sets. Dunno, very frustrating. Probably a little less focused than I should have been, too. Trying to keep track of the game while I lift.

Christopher G. Woods 10-05-2009 03:58 PM

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

25 double unders
20 forearm to instep lunges
15 frogleg situps
10 kettbell swings, 1.5 pood
10 dislocates

tabata HSPU's
1 min rest
tabata pushups
1 min rest
tabata push press, 45#

HSPU's 10-10-10-8-4-4-3-4
pushups 15-15-15-15-15-15-15-15 (PR)
push press 23-23-22-20-16-16-22-23

tabata=34 (PR)
total=338 (PR)

I don't know how the hell I managed to pop a tabata pushup PR in the middle of THIS workout. I came up with this WOD last fall and haven't done it since. It's fun stuff.

Christopher G. Woods 10-06-2009 04:36 PM

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

20 reverse lunge w/ twist
10 glute-ham raise
10 snatch grip chins
10 toes to bar
10 pushups

5 x 800m sprint, 90 sec rest

3:51-3:53-4:02-3:56-3:36

Obviously, I ran a little too cautiously. I haven't done 800's in a while, so I wasn't sure what kind of pace i could maintain. I was at 1:53 when I hit the turn around on the last one and just decided to haul *** back in. Next time I'll worry less about the consistency of pace and push it more.

Christopher G. Woods 10-08-2009 02:31 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
ring dips

Squat Cleans

105-135-165-195-225-245-255-265f

Another frustrating PR free day. 265 went up, I just couldn't get under it. Oh well, I'll have plenty of time to focus on strength after the Hopper.

Christopher G. Woods 10-09-2009 06:06 PM

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

20 reverse lunge
10 glute-ham raise
10 chin ups
10 toes to bar
10 pushups

with a running clock, perform 1 thruster the first minute, 2 pullups the second minute, 3 thrusters the third minute, and so on until you cannot complete the reps in the minute allowed.

16 rounds + 13 thrusters

Weak!

Christopher G. Woods 10-11-2009 01:09 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situp
pullup
ring dips

Weighted Pullups

25x5
45x3
65x1
85x1
105x1

8 x Push Jerk+Split Jerk @ 215#, 1 min intervals

Six days until the Hopper. No craziness today.

Christopher G. Woods 10-12-2009 04:39 PM

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

5x5x165

6 rounds

400m run
25 burpees

24:54

Christopher G. Woods 10-13-2009 03:34 PM

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

20 reverse lunges
10 glute-ham raise
10 chin ups
10 toes to bar
10 pushups

5k row

21:09.8

Not my best, not my worst. Last workout before the Hopper.

Steven Low 10-17-2009 07:16 PM

Re: I've got a Monster in my Pocket!!!
 
Awesome workouts today man. :p

Christopher G. Woods 10-19-2009 12:13 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks, Steven. It was great to finally meet you in person.

Christopher G. Woods 10-19-2009 12:22 PM

Re: I've got a Monster in my Pocket!!!
 
Saturday: 2009 Mid-Atlantic Hopper Challenge

10:20am

21-15-9
OHS, 95#
Bastards (a burpee that ends with a lateral hop over the barbell)
Pushups

5:17 (1st)

11:35am

Deadlift x 2

445-485-505 (2nd)

5:50pm

30 Double Unders
7 Back Squats, 135#
30 GHD Situps
7 Snatches, 135#
30 Wall-Ball
7 Push Jerks, 135#
30 Toes-to-Bar

6:39 (1st)

1st Overall, and still in a slight state of shock about it. I wasn't pleased with my conditioning going into the event, but I got a good draw. The only thing I was unhappy to see come out of the hopper was wall-ball.

Sean Dunston 10-19-2009 12:26 PM

Re: I've got a Monster in my Pocket!!!
 
Congrats, Chris!

I wish I could have been there -- but we had to go to a wedding in Tennessee.

you rocked it!

:pepper::pepper::pepper:

Christopher G. Woods 10-19-2009 01:25 PM

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

Christopher G. Woods 10-22-2009 04:37 PM

Re: I've got a Monster in my Pocket!!!
 
Been relaxing and recovering this week. Time to get back on the horse.

7k hill run

42:28

Nowhere near my best time for this, but I've been nursing a head cold for the last few days.

Steven Low 10-22-2009 04:57 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;684310]Been relaxing and recovering this week. Time to get back on the horse.

7k hill run

42:28

Nowhere near my best time for this, but I've been nursing a head cold for the last few days.[/QUOTE]
Rock out the Vitamin D dude. :p

Anthony Bainbridge 10-23-2009 10:15 AM

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

Christopher G. Woods 10-25-2009 11:46 AM

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

Today, getting back on track.

30 snatches for time, 75#

1:05

I want to improve my "Isabel" time, so I'm starting light and working my way up each week.

30-25-20-15-10-5
lunges
pushups
situps

5:53

Christopher G. Woods 10-26-2009 04:21 PM

Re: I've got a Monster in my Pocket!!!
 
The Tom Cross Complex
5 rounds for time:
1 DB Hang Power Clean R
1 DB Hang Power Clean L
1 DB Push Press
1 DB Hang Power Clean L
1 DB Hang Power Clean R
1 DB Push Press
1 DB Hang Power Clean R (Return to hang)
1 DB Hang Power Clean L (Return to hang)
1 DB Clean immediately to...
1 DB Split Jerk R
1 DB Hang Power Clean L (Return to hang)
1 DB Hang Power Clean R (Return to hang)
1 DB Clean immediately to...
1 DB Split Jerk L

4:22 using 60# each hand

8 x 250m row, 30 sec rest

52.7
55.8
55.8
57.8
55.9
59.8
57.3
55.5

Christopher G. Woods 10-27-2009 05:59 PM

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

2 x 10 each:

reverse lunge
hip ext
ghd situp
pullups
hspu's

Push Jerk

135x3
185x3
225x3
245x1
255x1
265x1 (PR)

20 min AMRAP
5 weighted pullups, 45#
10 med-ball plyo pushups
15 squating box jumps, 20"

9 rounds + 4 pullups

Christopher G. Woods 10-29-2009 06:42 PM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD situps
pullups
HSPU's

Thrusters

95x5
135x3
155x3
185x1
205x1
225x1
245xf
245x1

1000m row
12 muscleups
50 lunges
750m row
9 muscleups
50 lunges
500m row
6 muscleups
50 lunges

18:36

Christopher G. Woods 10-30-2009 08:53 PM

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

2 x 10 each:

reverse lunges
glute-ham raise
abmat situps (15)
chinups
pushups

Deadlift x 3

225-315-405-455-495(PR)

10 rounds
20 yard bear crawl
5 burpees

7:36

Tabata Wall-Ball

10-10-10-10-10-10-10-10

Not a bad day. I'd hoped to hit 505 for the deadlift, after getting it for two reps at the Hopper. I felt a little less ambitious after my warm-up sets, though. There's a big difference in hitting it in competition on three days rest versus hitting it in a workout after a long workday. 495 is still a 30 pound PR for 3 reps, so no complaints. Burpee/bear crawl WOD was fun. Very pleased with the wall-ball. I don't think I can turn reps over fast enough to hit higher than 11 or 12 in 20 seconds, so 10's straight across is pretty good.

Christopher G. Woods 11-01-2009 01:18 PM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-ups
pull-ups
ring dip

Snatch Balance

95x5
115x3
135x3
155x1
175x1
185x1
195x1
205f
205f

25-50-75
squats
push-ups
pull-ups
sit-ups

24:57

Man, this metcon ranks as high on the suck meter as I've done in a while. I actually felt like I might pass out when I went to start the last set of sit-ups. Snatch balance was disappointing. They were kind of rushed, but I should have been able to get up to at least 225. 205 wasn't even that heavy, I was just getting them out in front of me for some reason.

Jacob Israel Briskin 11-01-2009 01:55 PM

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

Christopher G. Woods 11-02-2009 10:27 PM

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

2 x each:

10 forearm to instep lunges
10 glute-ham raises
15 frog leg sit-ups
10 chin-ups
10 HSPU's

5 rounds
7 rep bear complex, 135#
50 double unders

18:49

This workout took me completely off guard. I've never done bear complexes before and didn't expect them to be so taxing. I worked out late, because I couldn't get to the gym in time to workout before the 5:30 class. Diet has been of the last few days.

Christopher G. Woods 11-03-2009 08:42 PM

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

2 x 10 each:

OHS, 45#
hip ext.
toes to bar
pull-ups
push-ups

Bench Press

135x5
155x5
185x3
205x3
225x3
245x1
265x1
285x1
295x1

4 rounds
50m walking lunge
50 frogleg sit-ups

13:11

Might have done too many sets at the lighter weights on the bench press. I was hoping to get to 305, but felt a little tweek in my lower back at 295. Lunge/sit-ups took longer than expected. Should have been a third component today, but I ran short on time.

Christopher G. Woods 11-05-2009 07:03 PM

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

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-up
pull-up
ring dips

Power Snatch x 1, every minute on the minute

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

10 minute AMRAP
3 Power Cleans, 155#
6 HSPU's
9 Toes to bar

9 rounds + 1 power clean

"Death by 10 meter Sprint"

set two cones 10 meters apart, run 1 length the first minute, two the second minute and so on...

14 rounds + 14 reps

Power snatch WOD should have actually been squat snatch. I realized that I'd messed up around 145#, at which point I decided to keep going with the power snatch.

Christopher G. Woods 11-06-2009 08:41 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
15 frogleg sit-ups
10 chin-ups
10 push-ups

Push Press

95x5
135x5
185x1
205x1
225x1
245x1
255f

5 rounds
3 snatches, 95#
15 OHS, 95#
400m run

15:31

Christopher G. Woods 11-08-2009 12:35 PM

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

2 x each:

20 reverse lunges w/ twist
10 hip ext.
10 toes to bar
10 HSPU's
10 dislocates

10 rounds
3 weighted pull-ups, 45#
5 dead hang pull-ups
7 kipping pull-ups
*coming off the bar results in the termination of a round, score is for time plus rounds completed

25:25 + 7 rounds complete

I failed on the 3rd, 4th and 7th rounds. I shaved 8 minutes off of my time, but I completed one less round.


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