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

Daniel Pope 10-15-2010 03:56 PM

Re: I've got a Monster in my Pocket!!!
 
Looking strong friend. Keep hitting it.

Christopher G. Woods 10-15-2010 05:40 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Daniel Pope;856104]Looking strong friend. Keep hitting it.[/QUOTE]

Thanks bro!

Christopher G. Woods 10-15-2010 05:41 PM

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

2 x each:

10 OHS
10 hip extensions
20 abmat sit-ups
10 kipping pull-ups
10 scapula push-ups

"Coe"

10 rounds
10 thrusters, 95#
10 ring push-ups

13:53

Christopher G. Woods 10-17-2010 08:31 AM

Re: I've got a Monster in my Pocket!!!
 
10:30am

Burgener's Warm-up (Clean)

Squat Clean x 1, on the minute until failure

135-145-155-165-175-185-195-205-215-225-235-245-255-265-275(PR)-285f

Should have hit 285; my 11am class was rolling in, and I lost focus.

Christopher G. Woods 10-17-2010 09:46 AM

Re: I've got a Monster in my Pocket!!!
 
12:00pm

"Death by 10 Meter Row"

24 rounds + 240m

Hit 27 minutes last time, but that was fresh, not 60 minutes after finishing a 1 rep Squat Clean ladder. My back started to tighten up around the 20 minute mark, and it was all down hill from there.

Christopher G. Woods 10-18-2010 05:45 PM

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

2 x each:

20 reverse lunges
10 hip/back extensions
10 GHD sit-ups
10 kip swings
10 dislocates

Death by Pull-ups (odds) and Pistols (evens) w/ 20# vest

20 minutes + 15 pull-ups

Actually didn't expect to make it this far, but the pull-ups were easier than expected. The pistols ate a lot of time, which didn't allow for much rest; the round of 20 was relatively unbroken, but I just barely got the last one in before the buzzer.

Christopher G. Woods 10-19-2010 03:35 PM

Re: I've got a Monster in my Pocket!!!
 
5:30pm

2 x each:

50 double unders
5 sumo squats w/ knee circles and rotations
10 glute ham raises
10 toes to bar
dislocates
10 HSPU's

"DT"

5 rounds

12 deadlifts, 155#
9 hang power cleans, 155#
6 push jerks, 155#

11:43

WEAK!!

Christopher G. Woods 10-19-2010 05:05 PM

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

20 forearm to instep lunges
10 lying leg twists
10 split rolls

21-18-15-12-9-6-3

toes to bar
hip extensions

8:06

Christopher G. Woods 10-21-2010 11:43 AM

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

Burgener's Warm-up, 8 reps @ 45#
5x95 power snatch

10 min AMRAP
5 power snatch, 135#
25 ft. overhead lunge, 135#
*if you drop the bar, you must power snatch it back overhead

3 rounds + 4 power snatch

Christopher G. Woods 10-21-2010 02:44 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;858388]400m run

Burgener's Warm-up, 8 reps @ 45#
5x95 power snatch

10 min AMRAP
5 power snatch, 135#
25 ft. overhead lunge, 135#
*if you drop the bar, you must power snatch it back overhead

3 rounds + 4 power snatch[/QUOTE]

Correction, these were 50 feet of overhead lunges.

Christopher G. Woods 10-21-2010 03:37 PM

Re: I've got a Monster in my Pocket!!!
 
Also, early workout was at 1:45pm.

5:45pm

2 x each:

20 forearm to instep lunges
10 back extensions
10 lying leg twists
10 toes to bar
10 push-ups

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

12:53 (20# vest)

Woof! Would have liked to hit closer to 10; this WOD definitely does not favor short people. Shoulders were tired from early workout, which was also a chore. 135# overhead lunges are harder than you think; although, they actually got easier as I went.

Christopher G. Woods 10-22-2010 03:38 PM

Re: I've got a Monster in my Pocket!!!
 
light jump rope
some kip swings

a. "Double Helen"
1200m run
63 kettlebell swings, 24kg
36 pull-ups
800m run
42 kettlebell swings, 24kg
24 pull-ups
400m run
21 kettlebell swings, 24kg
12 pull-ups
followed immediately by:
b. 3 minutes to achieve max 1 rep shoulder to overhead

a. 25:24
b. 225#

Ouch!

Christopher G. Woods 10-25-2010 03:37 PM

Re: I've got a Monster in my Pocket!!!
 
light jump rope

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
kip swings
HSPU's

7 rounds
10 wall-ball
10 pull-ups

5:54

Jakob Schmidt 10-25-2010 03:48 PM

Re: I've got a Monster in my Pocket!!!
 
Nice time on "Hell-in." Looks like you are ready to pounce on Mid-Atlantic. I just threw in Event 6 (ABC) into my training for CF games 2010.

Good luck training man!

Christopher G. Woods 10-27-2010 02:31 PM

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

2 x 10 each:

sumo squat w/ rotation
hip extensions
GHD sit-ups
kipping pull-ups
ring dips

21-15-9

deadlifts, 225
OHS, 135

7:48

Ugh!! I haven't done enough heavy metcon lately. This combo started to hurt my lower back pretty early on. Haven't done any heavy OHS work in awhile either, aside for the overhead lunges the other day (which is a bit different in terms of ROM and recruitment).

Christopher G. Woods 10-29-2010 03:54 PM

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

2 x each:

20 forearm to instep lunges
10 hip/back extensions
10 GHD sit-ups
10 pull-ups
10 push-ups
10 dislocates

10 rounds

1 clean and jerk, 245#
5 pull-ups
10 push-ups
15 squats

13:45

Christopher G. Woods 11-02-2010 10:10 AM

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

1000m row
20 forearm to instep lunges
dislocates

4 rounds

1 min max push-ups
2 min max squats
3 min max double unders

push-ups

40-40-30-30=140

squats

75-75-65-63=278

double unders

150-129-150-129=558

Total=976 (PR)

Went with a nice comfortable pace on the push-ups and squats. The first time I did this WOD, I came storming out of the gate and ended up gassed when I got to the double unders.

Christopher G. Woods 11-14-2010 12:38 PM

Re: I've got a Monster in my Pocket!!!
 
Disappointing performance at the Hopper this year (14th). Experimented a little with a pure metcon focus during the weeks leading in, and I don't think I cared for the results. I also don't think I've recovered full strength in the pressing movements, and I still haven't fixed my wall-ball weakness (an area that hurt me last week). All areas which will be addressed in the next few months.

Back Squat

8x135
8x225
3x275
1x315
5x5x356.5

5 x max rep pull-ups, 3 minutes rest

34-27-24-22-21

8 x 100m sprint, every 2 minutes

Christopher G. Woods 11-15-2010 04:50 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

Burgener Warm-up, 7 reps each @ 45#

Snatch x 1

95-105-115-125-135-145-155-165-175-185-195f

3 rounds

50 double unders
30 sit-ups
20 box jumps, 24"

6:55

Christopher G. Woods 11-16-2010 05:39 PM

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

2x 10 each:

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

Bench Press

8x135
8x185
5x5x221.5

Tabata Burpees

10-9-8-7-6-6-6-6=58/6

500m row

1:34.5 (PR)

Christopher G. Woods 11-18-2010 05:38 PM

Re: I've got a Monster in my Pocket!!!
 
3 min jump rope

2 x 10 each:

OHS
hip extensions
GHD sit-ups
pull-ups
HSPU's

Deadlifts

8x135
8x225
5x315
5x5x393.5

5 x max unbroken muscle-ups, 30 seconds rest

5-4-4-3-4

400m run

1:16

Christopher G. Woods 11-19-2010 03:59 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

10 reps each @ 45#:

snatch press
snatch push press
OHS
heaving snatch balance
snatch balance

Snatch Balance x 1

95-105-115-125-135-145-155-165-175-185-195

25 wall-ball
5 toes to bar
20 wall-ball
10 toes to bar
15 wall-ball
15 toes to bar
10 wall-ball
20 toes to bar
5 wall-ball
25 toes to bar

9:21

Christopher G. Woods 11-21-2010 12:08 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
20 samson stretch-->forearm to instep lunge
dislocates

Front Squat

10x45
8x135
8x185
5x225
5x5x281.5

5 x max unbroken push-ups, 1 minute rest

36-20-18-18-18

4 x 250m row, 30 second rest

46.3
49.5
54.3
54.5

Christopher G. Woods 11-22-2010 04:49 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row
dislocates

Weighted Pull-ups

10xBW
5x25
5x35
5x45
4x55 (didn't get over bar on last one)

12 min AMRAP

12 kettlbell swings, 32kg
12 knees to elbow
12 hip extensions
12 GHD sit-ups

4 rounds + 9 knees to elbow

Christopher G. Woods 11-23-2010 04:32 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
pull-ups
ring dips

Press

10x45
8x95
8x115
5x5x153.5

5 x max unbroken 24" box jumps, 2 minutes rest

28-26-31-31-25

4 x 400m run, 30 seconds rest

1:43
1:53
1:49
1:49

Christopher G. Woods 11-26-2010 04:16 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
20 forearm to instep lunges
dislocates

Back Jerk

10x45
8x95
5x135

1 reps

185-205-225-245-255-265-275

Power Cleans

5x5x206.5

5 x max unbroken wall-ball, 2 minutes rest

52-35-26-18-21

row for max distance while maintaining 1:50/500m or better

694m

Could have gone heavier on the Back Jerk, but I still had a lot of workout left. 250 is about my max for bringing back to the rack from overhead, and the jerk-drop-strip-clean-load-repeat process is slow and tiring. I would have liked to do better on the row, but I didn't have much left in the tank at that point.

Christopher G. Woods 11-28-2010 12:49 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
30 forearm to instep lunges
dislocates

Back Squats

10x45
8x135
8x225
5x315
5x5x368

5 x max deadhang pull-ups, 2 minutes rest

20-11-8-9-9

run 6 x 60 seconds on, 30 seconds off

1 mile

Squats were easy. Would have liked to do better on the pull-ups. Had to push on the last run, but I hit the mile with a few seconds to spare.

Christopher G. Woods 11-29-2010 04:56 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row

Burgener's Warm-up

Snatch

3x65
3x95
12x1x138.5, on the minute

20 minute AMRAP

25 box jumps, 24"
50 sit-ups
75 double unders

4 rounds + 19 box jumps

Christopher G. Woods 11-30-2010 04:24 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
20 forearm to instep lunges
10 sumo squats w/ rotation

Bench Press

10x45
8x135
5x185
5x5x228

5 x max unbroken rings dips, 2 minutes rest

21-14-12-11-12

1000m row

3:35.5 (PR)

Christopher G. Woods 12-02-2010 03:34 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
30 forearm to instep lunges
dislocates

Deadlift

8x135
5x225
5x315
5x5x406.5

5 x max unbroken ring rows (feet elevated), 2 minute rest

22-15-15-13-15

10 x 10-5-10 shuttle sprint, every 30 seconds

Christopher G. Woods 12-03-2010 04:57 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row
15 sumo squats w/ rotation
dislocates
10 OHS, 45#
10 heaving snatch balance

Snatch Balance

10x45
8x95
8x115
12x1x146, on the minute

3 rounds

12 HSPU's
3 power snatch, 135
81 double unders
29 sit-ups

11:52

Snatch balance was cake, but I was feeling really run down during the metcon.

Christopher G. Woods 12-05-2010 12:53 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
20 forearm to instep lunges
dislocates

Front Squats

10x45
8x135
5x225
5x5x290.5

Tabata Push-ups

16-16-16-16-16-13-10-8=111/8

8 x 250m row, 30 sec rest

50.6
54.2
50.9
51.6
54.9
1:00.3
57.6
54.1

Total=7:14 Avg 500m=1:48.5

Front squats were cake. Push-up weren't too bad; 111 is only 9 reps off my PR (15 across), so my pressing strength is getting back to where it was. I was hoping for a sub 7 total on the row, but I was feeling pretty taxed.

Daniel Pope 12-05-2010 07:34 PM

Re: I've got a Monster in my Pocket!!!
 
Nice endurance on the pushups, they always get me.

Christopher G. Woods 12-06-2010 04:50 PM

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

3 minute jump rope
15 sumo squats w/ rotation
dislocates

Weighted Chin-ups

8xBW
5x25
5x5x45

20 minute AMRAP

5 double pull-ups
15 kettlebell swings, 24kg
25 double unders

8 rounds + 15 kettlebell swings

Feeling pretty beat down today; went to the game last night, so I only got about 5 hours sleep. Should have been able to get 9 or 10 on the AMRAP. Double pull-ups were a grip killer, which became an issue on the swings after 4 or 5 rounds. I was fighting a rip in the last two rounds, which slowed me down; got to get back on my callous maintenance.

Christopher G. Woods 12-07-2010 05:36 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
30 forearm to instep lunges

Press

10x45
8x95
8x115
5x5x158.5

Tabata Ring Dips

8-8-8-8-8-8-8-8=64/8(PR)

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

unbroken double unders

8:41(PR)

I didn't check my previous scores before doing the ring dips, so I PR'd my Tabata score but was 1 shy of my Total. PR'd "Flight Simulator" by 2:44.

Christopher G. Woods 12-09-2010 03:47 PM

Re: I've got a Monster in my Pocket!!!
 
3 minutes jump rope
20 forearm to instep lunges
20 reverse lunges w/ twist
two position calf, 10 each leg
dislocates

Burgener Warm-up, Power Clean

Power Cleans

8x95
5x135
5x5x213

6 x 30:30 Wall-ball

15-15-15-15-15-15=90/15

Tabata Row (kcal)

7-7-6-6-7-6-6-6=51/6

Christopher G. Woods 12-10-2010 05:29 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row
20 forearm to instep lunges
dislocates
10x45# push press

Split Jerk

10x45
8x95
5x135
12x1x213.5, on the minute

5 rounds

50ft overhead walking lunge, 45#
15 burpees
12 HSPU's

16:18

Christopher G. Woods 12-12-2010 05:56 PM

Re: I've got a Monster in my Pocket!!!
 
1000m row
15 sumo squats w/rotation
dislocates

Back Squat

10x45
8x135
5x225
5x315
5x5x380

75 double unders
30 hip extensions
20 GHD sit-ups
50 double unders
20 hip extensions
15 GHD sit-ups
25 double unders
10 hip extensions
10 GHD sit-ups

7:01

Working out late in the evening blows!

Christopher G. Woods 12-13-2010 03:41 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute jump rope
20 forearm to instep lunges
dislocates

Burgener Warm-up, 45#

Snatch

5x65
5x95
12x1x143.5, on the minute

5 rounds

25 walking lunges
15 box jumps, 24"
10 chest to bar pull-ups

9:22

Christopher G. Woods 12-14-2010 04:33 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
20 forearm to instep lunges
20 reverse lunges w/ twist
dislocates

Bench Press

10x45
8x135
5x185
5x5x236

"JT"

21-15-9

HSPU's
ring dips
push-ups

9:08

Well over my PR, but I don't think I've done "JT" immediately following a Bench session before.


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