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Re: I've got a Monster in my Pocket!!!
Yesterday
800m run 2 x each: 20 forearm to instep lunges 10 glute-ham raises 15 abmat sit-ups 10 kipping pull-ups 10 HSPU's Weighted Pull-ups 10xBW 8x10 5x15 3x35 3x45 3x55 1x65 1x75 1x85 3 rounds 1000m row 30 GHD sit-ups 50 double unders 22:45 Not a great effort. Long, crazy day at work, plus some stomach problems, left me tired and a little dehydrated. Should have been able to get this in 20 or less. |
Re: I've got a Monster in my Pocket!!!
1000m row
2 x 10 each: OHS, 45# hip and back ext. GHD sit-ups pull-ups ring dips Front Squats 10x45 8x135 5x225 3x275 3x295 3x315 1x335 1x345 1x355 1x365 15-12-9 rep rounds tire flips 10# sledge swings, right 10# sledge swings, left pull-ups 6:13 Had only planned to go to 355 on the front squats, having not done them in a while, but it felt so easy I had to go for 365. I should be able to PR easily when they come back around. Accuracy counted on the sledge swings, had spots marked on the tire that I had to hit; I only missed a couple times on the 12 rep set from the left side. |
Re: I've got a Monster in my Pocket!!!
2 x each:
50 double unders 20 reverse lunges 10 hip ext. 10 toes to bar 10 chin-ups 10 push-ups "Betty" 5 rounds 12 push press, 135# 20 box jumps, 24" 12:28 I got this WOD from the Anaerobic Endurance website, and it's definitely harder than it looks on paper. The first round goes by really quick, but the push press becomes a lot harder coming off the box jumps. |
Re: I've got a Monster in my Pocket!!!
20 min AMRAP
50 kcal spin bike, Lv. 4 50 sit-ups 50 squats 3 rounds + 6 kcal |
Re: I've got a Monster in my Pocket!!!
800m run
2 x each: 20 forearm to instep lunge 10 hip and back ext. 10 GHD sit-ups 10 kipping pull-ups 10 HSPU's 5 rounds ME bench press, 185# ME pull-ups, chest to bar 2 min rest 20/25-12/20-9/16-9/20-7/13 = 151 reps Boo! Had intended to do 205 and 20# vest, but I forgot my vest when I left the house. So I figured I'd do "Lynne", then realized I was short on time and did the short rest modification. |
Re: I've got a Monster in my Pocket!!!
1000m row
2 x 10 each: OHS, 45# hip and back ext. GHD sit-ups pull-ups ring dips Clean and Jerk 10x65 8x95 8x115 5x155 5x175 5x195 3x215 3x225 3x235 "Annie" 50-40-30-20-10 double unders sit-ups 5:21 (PR) 10 x 5-10-15-20 yard suicides, 45 sec intervals |
Re: I've got a Monster in my Pocket!!!
800m run
2 x each: 20 reverse lunges 10 hip ext. 10 toe to bar 10 chin-ups 10 push-ups Weighted Ring Dips 10xBW 8x15 8x25 5x45 5x45 5x45 5x45 5x45 "Mary" 20 min AMRAP 5 HSPU's 10 pistols 15 pull-ups 10 rounds + 9 pistols I've only done "Mary" one other time; I hit 11 rounds + 5 pistols, but pull-ups were not chest to bar. |
Re: I've got a Monster in my Pocket!!!
2 x each:
50 double unders 20 forearm to instep lunges 10 toes to bar 10 chin-ups 10 HSPU's Deadlifts 135x10 225x8 315x5 365x3 405x3 445x3 485x1 510x1 (PR, unbalanced bar) 525f 21-15-9 kettlebell swings, 1.5 box jumps, 24" push press, 95# 6:50 (PR) 510 PR was an accident; it was supposed to be a 505 lift, but I accidentally stuck a 10# plate on one side of the bar instead of a 5#. Oops, at least it got me a PR. 38 sec PR on the metcon. |
Re: I've got a Monster in my Pocket!!!
Monstrouos workouts Christopher!! :super:
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Re: I've got a Monster in my Pocket!!!
Thanks Arturo!
1000m row 2 x 10 each: OHS, 45# hip and back ext. GHD sit-ups kipping pull-ups ring dips "Nicole" 20 min AMRAP 400m run ME pull-ups 20-20-20-20-20-25 = 125 (PR) Employed a new strategy on Nicole. I treated it like I would a Tabata protocol. Instead of going for max rep sets, I picked a number I thought I could hit continuously. Now I'll try to raise that number up each time I do it. |
Re: I've got a Monster in my Pocket!!!
800m run
2 x each: 20 reverse lunges 10 hip extensions 15 abmat sit-ups 10 pull-ups 10 HSPU's 10 x 5 rep 155# OHS, every minute on the minute 10 min max double unders 455 reps OHS wasn't too bad. I didn't do any warm-up reps, so it started out hard and got easier as it went on. Double unders sucked; might have been better with a little more rest between the WOD's. Big problem was that my shoulders kept wearing out on me. Definitely could have done a lot better. |
Re: I've got a Monster in my Pocket!!!
1000m row
2 x 10 each: OHS, 45# hip and back extension GHD sit-ups pull-ups ring dips Bench Press 10x45 8x95 8x135 5x185 5x205 5x225 3x245 3x255 3x265 "Helen" 3 rounds 400m run 21 kettlebell swings, 1.5 pood 12 pull-ups 10:14 BP's were easy; my Helen times continue to be awful. I need to start doing more sprints. |
Re: I've got a Monster in my Pocket!!!
800m run
2 x each: 20 reverse lunges 10 hip extensions 15 abmat sit-ups 10 kipping pull-ups 10 push-ups 5 rounds 50 wall-ball 25 pull-ups 33:48 Lousy time. Spent way too much time getting to the gym, too long after eating. Took a little off the pull-ups so I could hit the wall-ball harder; might have been a mistake. I hate wall-ball! |
Re: I've got a Monster in my Pocket!!!
1000m row
2 x 10 each: OHS, 45# hip and back extension GHD sit-ups pull-ups ring dips Thrusters 10x45 8x95 5x135 3x175 3x195 3x215 1x235 245f 1x245 255f tabata mashup double unders sit-ups 33-30-30-30-30-30-30-30=243/30 15-15-15-15-15-15-15-15=120/15 Total=363/45 |
Re: I've got a Monster in my Pocket!!!
Wow dude.... thats a Monster thruster! Most people would love to C&J that, yet alone get it overhead in one movement from a squat.
So what body weight have you been workin with lately? Looking forward to seeing you at the sectionals |
Re: I've got a Monster in my Pocket!!!
Thanks Mike! I've been tipping the scales at around 180 lately. I've been slacking on my running though, so I'm hoping to be back under 175 before sectionals and maybe even 170 by regionals. How's your training been going?
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Re: I've got a Monster in my Pocket!!!
50 double unders
20 reverse lunges 10 hip extensions 15 abmat sit-ups 10 rope pull-ups 10 HSPU's "Chelsea" every min on the min for 30 min: 5 pull-ups 10 push-ups 15 squats First time doing Chelsea with chest to bar pull-ups. Felt good; could definitely have done +1 or +2, maybe even +3. |
Re: I've got a Monster in my Pocket!!!
noon
800m run 2 x 10 each: forearm to instep lunge sumo squat w/ rotation dislocates Snatch 10x45 5x95 5x115 3x135 3x155, every minute on the minute for 10 minutes 5:30 2 x each: 20 reverse lunges 10 kettlebell swings, 1 pood 15 abmat situps 10 kipping pull-ups 10 push-ups 3 rounds 500m row 21 burpees 400m run 17:13 (PR) |
Re: I've got a Monster in my Pocket!!!
1000m row
2 x 10 each: OHS, 45# hip and back extensions GHD sit-ups kipping pull-ups ring dips Back Squats (Low Bar) 10x135 8x225 5x315 3x345 3x385 1x425 1x445 465f "JT" 21-15-9 HSPU's ring dips push-ups 7:46 (PR) Haven't done heavy squats in a while, and it shows. I didn't do my math before hand and ****ed up my warm-up progression. Anyway, it was good to feel the bar on my shoulders again. Got a nice PR on JT too. |
Re: I've got a Monster in my Pocket!!!
Yesterday
2 x each: 50 double unders 20 forearm to instep lunges 10 hip extensions 15 abmat sit-ups 10 chin-ups 10 push-ups 5 rounds 500m row 7 thrusters, 155# 16:27 Heavy version of the main page WOD. Harder than it looked, but still should have been done in under 15 minutes. Today (1:30pm) 7 km hill run 42:15 |
Re: I've got a Monster in my Pocket!!!
6:00pm
2 x each: 20 reverse lunges 10 hip and back extensions 10 leg raises on rings 10 kipping pull-ups 10 HSPU's 15 deadlifts, 255# 50 pull-ups 12 deadlifts 40 pull-ups 9 deadlifts 30 pull-ups 6 deadlifts 20 pull-ups 3 deadlifts 10 pull-ups 18:30 Not happy with this time. Definitely low energy; haven't gotten enough sleep the last two nights. |
Re: I've got a Monster in my Pocket!!!
10:30 am
Spin Bike 6 x 90 sec max effort (kcal), 90 sec rest 28-27-26-26-26-26 |
Re: I've got a Monster in my Pocket!!!
3:45 pm
800m run 2 x 10 each: OHS, 45# hip extensions GHD sit-ups pull-ups ring dips Press 10x45 8x65 8x85 5x120 (was supposed to be 110, woops!) 5x130 5x150 3x170 3x180 190f (got 1 rep) I'm blaming the failed PR attempt on the extra 10 pounds I did on the first set of 5. ;) 6:00 pm 3 rounds 50 lunges 50 sit-ups 7:29 |
Re: I've got a Monster in my Pocket!!!
Friday
2 x each: 50 double unders 20 reverse lunges 10 glute-ham raises 15 abmat sit-ups 15 ft. rope climb 10 push-ups 20 pull-ups 500m row 20 pull-ups 500m row 20 pull-ups 7:15 Pull-ups were supposed to be unbroken, which happened for the first two rounds but not the third (16,7). This was a poor programming choice. I still wasn't fully recovered from Tuesday, which was sloppy programming in and of itself. Today 800m run 2 x 10 each: OHS, 45# hip and back extensions GHD sit-ups pull-ups ring dips Clean and Jerk 10x55 8x95 5x135 3x185 3x205 3x225 1x245 1x255 265f 5 rounds 50 double unders 15 burpees 15 wall-ball 16:53 CnJ's were ugly. I might have to do a different progression for my ME Oly days than I do for my PL days; my warm-up sets took a lot out of me. It could also be the fact that I've shed 5 pounds in the past week and a half. I may need a little more time to adjust to being a 175 lb or less athlete again. After I get closer to 170, I can start playing with bumping my fat and carbs back up. Metcon was rough; should have easily been sub 15 min. Strangely, the wall-balls got easier as the workout progressed; of course, it could just be that I was slowing down on the burpees and wasn't as winded when I got to them. |
Re: I've got a Monster in my Pocket!!!
2 x each:
50 double unders 20 forearm to instep lunges 10 hip extensions 10 toes to bar 10 rope pull-ups 10 push-ups 20 min AMRAP 4 parrallette HSPU's 8 kettlebell swings, 2 pood 12 GHD sit-ups 11 rounds + 4 HSPU's |
Re: I've got a Monster in my Pocket!!!
800m run
2 x each: 20 forearm to instep lunges 10 glute-ham raises 15 abmat sit-ups 10 kipping pull-ups 10 clapping push-ups Tabata OHS, 115# 10-10-10-5-5-8-6-8 = 62/5 5 min rest 30 muscle-ups for time 7:19 5 min rest 6 x 500m row, 2 min rest 1:48.6 1:53.0 1:52.9 1:56.2 1:58.2 1:50.8 |
Re: I've got a Monster in my Pocket!!!
1:30pm
1000m row 2 x 10 each: OHS, 45# hip and back extensions GHD sit-ups pull-ups ring dips Hang Squat Snatch 10x45 8x65 8x85 5x125 5x145 at this point my squat snatch fell apart. WTF! Back in late summer I was hitting 5x5 HSS at 185#. I missed my first to attempts at 165, which was supposed to be the third set of 5, then got 5x155. On the second go at 165 I hit two reps before missing on the third. I finished off with 5x5x135 Hang Power Snatches. From here on out, I'm going back to the n-n-n-n-n-n-n progression for ME Oly lifts. 3:30pm 2 min single unders dynamic warm-up 21-15-9 push press, 115# squats toes to bar 5:03 Okay time, could have been a little faster. All sets were unbroken, with the exception of the first set of toes to bar (11,10). 5:30pm dynamic warm-up 10 x 100m sprints, every minute on the minute Either the distance I paced off is a little longer than 100m or my sprinting capacity has diminished more than I thought. I struggled to keep these under 20 seconds. |
Re: I've got a Monster in my Pocket!!!
snowed in WOD:
50 kcal spin bike 2 x each: 10 L-sit to tuck planche, parrallettes 20 groinies 10 forward folds 10 sumo squat w/ rotation 15 abmat sit-ups 15 hang squat clean and jerk, 50# dumbells 3 L-sit pull-ups 12 HSCJ 6 LPU 9 HSCJ 9 LPU 6 HSCJ 12 LPU 3 HSCJ 15 LPU 12:13 Working out in the attic sucks! |
Re: I've got a Monster in my Pocket!!!
snowed in WOD #2:
no warm-up 20 min AMRAP 10 push-ups 15 sit-ups 20 squats 18 rounds + 1 sit-up Probably could have pulled 20 rounds if I'd actually warmed up. Spent an hour and a half shoveling snow earlier. Disappointing to not be able to get to the gym today; I was supposed to be going for my first 300+ bench press in about 6 years. Oh well, it'll hold until the next cycle. |
Re: I've got a Monster in my Pocket!!!
The world is mostly dug out, so back to the gym!
2 x each: 50 double unders 20 forearm to instep lunges 10 hip extensions 15 abmat sit-ups 10 pull-ups 10 HSPU's 5 rounds 7 deadlifts, 365# 15 ring dips 9:15 |
Re: I've got a Monster in my Pocket!!!
I got stomach poisoning from something I ate during the Super Bowl; my girlfriend and the two other couples we watched the game with all got it too. As a result, I spent most of last week in bed and unable to eat solid food. I went from 177 pounds on Monday morning to 162 pounds on Thursday morning. I finally got back into the gym yesterday, and have gained back about half of the weight I lost. I have exactly 18 training days to prepare for Sectionals on March 13th. To boost my strength back up, I'm going to do a retooled and slightly accelerated version of the 5x5 program that I did to prepare for the Mid-Atlantic Hopper Challenge in October. I'm starting with 75% of 1 rep max for the first cycle and then 80% for the second cylce.
Yesterday: 1000m row 2 x 10 each: OHS, 45# hip and back extensions GHD sit-ups pull-ups ring dips Bench Press 10x45 8x95 5x135 5x175 5x5x220 Tabata Kettlebell Snatch, 1.5 pood (alternating hands each round) 10L-10R-10L-10R-10L-10R-10L-10R=100/10 5 min max rep double unders 233 reps (Doodoo!) Today: 2 x each: 50 double unders 20 reverse lunges 10 glute-ham raises 10 toes to bar 10 dislocates OHS 10x45 8x95 5x135 5x5x170 10 rounds 10 pull-ups 10 push-ups 8:50 Had 30 second rounds going through the first 5 rounds, then fatigue took over. |
Re: I've got a Monster in my Pocket!!!
morning CFE
10 x 30:30, spin bike (kcal) 10-10-10-10-10-9-10-10-10-10 |
Re: I've got a Monster in my Pocket!!!
1000m row
2 x each: 20 forearm to instep lunges 10 hip extensions 10 L-sit to tuck planche, parrallettes 10 rope pull-ups Deadlifts 10x135 8x225 5x315 5x5x385 4 rounds 400m run 50 squats 12:51 |
Re: I've got a Monster in my Pocket!!!
1:30pm CFE
6 x 1 min max effort row (meters), 3 min rest 312-307-304-299-286-287 Would have liked to hold 300+ |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Christopher G. Woods;741553]1:30pm CFE
6 x 1 min max effort row (meters), 3 min rest 312-307-304-299-286-287 Would have liked to hold 300+[/QUOTE] Been a silent follower of your log for a while. What would you consider to be your biggest weaknesses at this point? Rowing? Doubleunders? Running? What is your background as well? I'm curious how someone gets to be such an animal. |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Greg Light;741556]Been a silent follower of your log for a while. What would you consider to be your biggest weaknesses at this point? Rowing? Doubleunders? Running?
What is your background as well? I'm curious how someone gets to be such an animal.[/QUOTE] This is funny Greg....I've been meaning to check in with Chris as well. What a scary log!! So yeah Chris....what Greg said...:-) |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Greg Light;741556]Been a silent follower of your log for a while. What would you consider to be your biggest weaknesses at this point? Rowing? Doubleunders? Running?
What is your background as well? I'm curious how someone gets to be such an animal.[/QUOTE] [QUOTE=Jason David;741685]This is funny Greg....I've been meaning to check in with Chris as well. What a scary log!! So yeah Chris....what Greg said...:-)[/QUOTE] Thanks guys. I'd definitely have to say that running and rowing are my most glaring weaknesses. I blame it mostly on genetics, the curse of being a short guy (5'4") with short legs (28" inseam), but my running has degraded a lot since my flag football team broke up; the loss of all that extra sprinting each week has definitely had an impact. I've been trying to make an effort to put more into my program, but a busy schedule and record snow falls this winter have made it tough. As far as the secrets to my success, that's a lot of genetics too. I've always been strong for my size and I build muscle easily. I also learn new movements very easily, which is definitely a plus. When I first started working out seriously I did a pretty standard bodybuilding/powerlifting type split, then I slowly started gravitating towards a more athletic style of training before finding CrossFit. So, I guess my big secret was just starting out strong. I also had the added benefit of doing a lot of manual labor as a teenager and young adult. My family lived on a pretty big piece of property, so there was always a lot of yard work to be done. I spent some time working in a warehouse when I was about 20 and also spent about 2 years barbacking at a rock club where I had to haul kegs and cases of beer and liquor up and down several flights of stairs and run food, from a kitchen that was two blocks away at a restaurant that was under the same ownership, for about six hours a night 5 nights a week. |
Re: I've got a Monster in my Pocket!!!
5:30pm
800m run 2 x 10 each: OHS, 45# hip and back extensions GHD sit-ups pull-ups ring dips Press 10x45 8x95 5x115 5x5x155 Tabata Power Snatch, 95# 7-7-6-5-5-5-5-5=45/5 |
Re: I've got a Monster in my Pocket!!!
2 x each:
50 double unders 20 reverse lunge w/ twist 10 glute-ham raises 15 frogleg sit-ups 10 rope pull-ups 10 HSPU's Front Squat 10x45 8x135 5x225 5x5x275 10 min AMRAP 5 pull-ups 5 ring dips 5 kettlebell swings, 40kg 10 rounds |
Re: I've got a Monster in my Pocket!!!
1:00pm
1000m row 2 x 10 each: OHS, 45# hip and back extensions GHD sit-ups kipping pull-ups ring dips Power Cleans 10x55 8x95 5x135 5x5x190 Tabata Squats 22-22-22-22-22-22-22-22=176/22 |
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