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

Christopher G. Woods 12-02-2011 12:06 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Sean! I just wish my metcon was a little better right now. I'd been feeling kind of old the last few months, but at the Hopper Jeff and Mike made me realize that I've just been lazy. I need to get off my ***, stop making excuses and train smarter. I'm sure we'll probably see each other at Regionals, but hopefully we can catch up before then. We might be hosting a Team competition sometime between the Open and Regionals, so maybe I'll see you then. I'm also hoping to do some powerlifting meets this year. Be good man!

High Bar Back Squat

10x135
8x225
3x315
1x365
1x385
1x405
1x425
1x445
465f

Press

10x45
10x95
3x8x135

I'm calling Bulgarians a failed experiment. it was fun, but my body just can't recover fast enough and there's no way I can work in additional workouts with it. I really wanted to hit that 465 HBBS, though. Gave it a shot today, but no go. I'll get it eventually. Did some press work to help with the soreness from the pounding I've been putting on my shoulders. I'm going to come in and do something fun tomorrow, then I'll start a new program on Monday.

Christopher G. Woods 12-05-2011 03:41 PM

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

20 F2I lunges
10 baby elephants
10 two position calf
dislocates

Overhead Squat

10x45
5x95

1 reps

135-155-175-195-205-(215f)-215-225-235!-235!

5 rep Hang Power Snatch (no drop)

95-115-135-145-155(4)

3 rounds

10 kettlebell snatch L, 24kg
50ft overhead lunge L, 24kg
10 kettlebell snatch R, 24kg
50ft overhead lunge R, 24kg

10:06

3 rounds

50 double unders
25 push-ups

4:01

Overhead squats felt like doo-doo! 235 was way sloppy on both attempts (went up though). Metcon sucks!

Christopher G. Woods 12-06-2011 04:44 PM

Re: I've got a Monster in my Pocket!!!
 
2:30pm

35 minute spin bike

457 cal

5:30pm

500m row
cossacks
hip extensions
dislocates

5 rounds

5 box jumps, 30"
15 deadlifts, 225#
25 sit-ups, unanchored

11:04

Woof! Blew through the first two rounds in under 3 minutes, then **** got real.

Nathan Schnur 12-07-2011 10:18 AM

Re: I've got a Monster in my Pocket!!!
 
Great work man! What are you're goals right now?

Christopher G. Woods 12-07-2011 02:23 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Nathan Schnur;1011696]Great work man! What are you're goals right now?[/QUOTE]

Thanks!

1. 500# squat (which is pretty close)

2. Get back to competing at the level I was at two years ago, before I really get too damn old.

Christopher G. Woods 12-13-2011 04:55 PM

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

3 minute Air-dyne

F2I
dislocates

Power Cleans

10x45
12x3x165

High Bar Back Squat

10x135
4x10x285
18x285

Press

10x45
5x115
5x135
5x155

Romanian Deadlift

15x45
15x95
15x115
15x135

Bentover Row

15x45
15x95
15x115
15x135

GHD sit-ups

2x15

Hanging Leg Raise

2x15

RDL's and rows were too light, but now I know where I should be next week.


Today

3 minute Air-dyne

cossacks
lying leg twist
hindu push-ups
dislocates

7 rounds

50 double unders
10 c2b pull-ups
90 sec rest

1:02
46.2
47.7
1:01
52.4
57.8
51.5

8 rounds

250m row
10 burpees
2 min rest

1:30
1:32
1:25
1:26
1:25
1:24
1:24
1:23

I had wanted to do 10 rounds of the second workout, but I was short on time.

Christopher G. Woods 12-14-2011 04:10 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

F2I
lying leg twists
hindu push-ups
dislocates

5 rounds

100ft farmers carry, 105# each hand
10 HSPU's

6:54

Tabata Mash-up

wall-ball, 20#
kettlebell swings, 32kg

WB 10-10-8-6-6-4-4-7=55/4
KB 11-10-8-6-5-5-5-8=58/5

Did the first three rounds of FC/HSPU in 3 minutes, then took 2 min each for the last two rounds. My HSPU's have gone to ****. Should have gone lighter on the swings.

Christopher G. Woods 12-16-2011 03:39 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

F2I
lying leg twist
ring rows
hindu push-ups
dislocates
burgener warm-up

Power Snatch

12x3x115

Closegrip Bench

10x45
5x135
4x10x185
13x185

Deadlift

5x135
5x225
5x285
5x340
5x395

Chin-ups

15-12-12

Reverse Hyperextensions @ 100#

15-15-15

Russian Barbell Twist w/ 25#

15-15

Barbell Rollout

15-15

Christopher G. Woods 12-17-2011 04:20 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
20 F2I lunges
10 lying leg twists
10 hindu push-ups
10 face pulls
dislocates

3 rounds

5 muscle-ups
7 push press, 135#
35 squats

5:49

10 rounds

200m run
20 sit-ups, anchored
2 minute rest

1:19
1:17
1:15
1:16
1:14
1:16
1:13
1:11
1:11
1:12

Christopher G. Woods 12-19-2011 04:18 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

burgener warm-up, power clean

Power Cleans

12 x 3 @ 175#

Deadlifts

10x135
4x10x315
26x315 (Booyah!)

Closegrip Bench

5x95
5x135
5x175
5x205
5x235

Bentover Row

12x45
12x135
12x145
12x155

Romanian Deadlift

12x155
12x165
12x175

GHD sit-ups

2 x 15

Hanging Leg Raise (T2B)

2 x 15

Destrominated some deadlifts!


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