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

Christopher G. Woods 08-01-2012 01:55 PM

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

5x65
3x95
1x115
1x125
1x135
1x145
1x155
1x165
1x175
1x185
195f

Deficit RDL

12x45
12x135
3x12x185

Weighted Chin-ups

10xBW
3x10x25

Med-Ball GHD Sit-ups, 15# Ball

3x10

Christopher G. Woods 08-03-2012 07:30 AM

Re: I've got a Monster in my Pocket!!!
 
9:30 am

12 x 250m row, 30 sec rest

57.9
58.5
59.0
57.0
57.7
58.1
57.8
56.9
57.8
57.5
57.0
56.6

Christopher G. Woods 08-03-2012 01:10 PM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

Squat Clean, TNG

5x95
5x135
12x3x185 OTM

Push Press

10x45
5x95
5x135
3x5x185

Anchored Sit-ups

3x50

Christopher G. Woods 08-04-2012 09:31 AM

Re: I've got a Monster in my Pocket!!!
 
9:30 am

30 minute Spin Bike

400 cal

Christopher G. Woods 08-04-2012 01:07 PM

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

Power Snatch, TNG

5x65
5x95
15x3x135 OTM

1 Arm Dumbbell Row

3x15x100 each arm

Ab Wheel Rollout

3x25

I'm reducing my volume of assistance work to improve recovery. I added an aerobic capacity workout to Tuesday morning this week, and I've got one more week before I start adding in threshold work on Mon-Wed-Fri. I may also switch my Saturday morning aerobic workout to a mixed modality MAP workout.

Christopher G. Woods 08-06-2012 06:21 AM

Re: I've got a Monster in my Pocket!!!
 
8:00 am

40 x 25 double unders, every 30 seconds

Christopher G. Woods 08-06-2012 01:15 PM

Re: I've got a Monster in my Pocket!!!
 
Clean from High Box

5x95
3x135
1x185
1x195
1x205
215f
215f
1x205
1x205
1x210
1x210
1x215

Front Squat

8x135
5x225
5x285
5x305
5x325

Press

8x65
5x115
5x135
5x150
5x160
5x170

Hanging Leg Raise

3x15

First time doing High Box. It was awkward, because the pull is so short. It took me a while to get the timing; when I started, I wasn't moving under the bar nearly as quick as I needed to.

Christopher G. Woods 08-07-2012 03:10 PM

Re: I've got a Monster in my Pocket!!!
 
Had to skip my morning aerobic recovery workout to deal with some domestic bull****, so I combined the rowing I was supposed to do this morning with the calisthenic conditioning scheduled for the afternoon by doing one of my favorite aerobic interval workouts.

8 sets of 250m row + 5 ring dips, rest same as work
4 minute rest
8 sets of 250m row + 5 HSPU's, rest same as work
4 minute rest
8 sets of 250m row + 10 push-ups, rest same as work

RD
1:11
1:07
1:07
1:06
1:06
1:08
1:07
1:07

HSPU
1:09
1:10
1:10
1:10
1:10
1:11
1:10
1:10

PU
1:10
1:07
1:08
1:06
1:05
1:07
1:06
1:05

Christopher G. Woods 08-08-2012 09:47 AM

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

4 sets of Tabata Air-dyne for max cal, 1 minute rest between sets

61-61-63-62

Christopher G. Woods 08-08-2012 12:46 PM

Re: I've got a Monster in my Pocket!!!
 
Snatch from High Box

5x65
3x95
1x115
1x125
1x135
1x145
1x155
1x160
1x165
170f
170f
165f

Good Mornings

12x115
12x135
12x165
12x175
12x185

Weighted Chin-ups

12xBW
3x10x25

GHD Sit-ups

3x15

Christopher G. Woods 08-10-2012 10:28 AM

Re: I've got a Monster in my Pocket!!!
 
12:30 pm

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double unders

10:02

One of my worst times on this in a while. ****ed up my descending round of 40 twice; first on rep 37, then on rep 38.

Christopher G. Woods 08-10-2012 02:13 PM

Re: I've got a Monster in my Pocket!!!
 
3:00 pm

High Hang Squat Clean, no drop

5x95
3x135
15x3x165 OTM

Push Press

5x95
5x135
3x5x190

Ab Wheel Rollout

3x30

I usually prefer a little more rest between workouts, but life doesn't always allow for optimal recovery.

Christopher G. Woods 08-11-2012 08:53 AM

Re: I've got a Monster in my Pocket!!!
 
11:00 am

20 minute recovery row

4733 meters

Christopher G. Woods 08-11-2012 01:04 PM

Re: I've got a Monster in my Pocket!!!
 
2:00 pm

High Hang Squat Snatch, no drop

5x65
3x95
15x3x125 OTM

Bentover Row

12x95
12x135
3x12x165

Reverse Hyper-extension

3x15x170

Decreased the weight on the row this week to focus on control, range of motion, and to allow for improved recovery. I also opted to use straps, because my hands and wrists are starting to show wear and tear from all the extra pulling I've been doing.

Christopher G. Woods 08-13-2012 08:21 AM

Re: I've got a Monster in my Pocket!!!
 
9:00 am

Air-dyne 20 x 30 sec easy, 30 sec hard

289 cal

Christopher G. Woods 08-13-2012 11:35 AM

Re: I've got a Monster in my Pocket!!!
 
12:30 pm

Below Knee Hang Squat Clean, 12 minutes to Heavy 1 Rep

5x95
3x135
1x185
1x205
1x225
1x235
1x245
1x255
1x265

Low Bar Back Squat, 12 minutes to Heavy 3 Rep

8x135
5x225
3x275
3x315
3x335
3x355
3x375

Press, 12 minutes to Heavy 5 Rep

8x65
5x115
5x135
5x155
5x165
5x175

Reverse Dumbbell Fly

3x12x25

Hanging Leg Raise

3x17

I'm using the "12 minutes to" format to help control volume, keeping the loads lighter and only resting 1-2 minutes between sets. I'll be adding in threshold work on Mon-Wed-Fri starting today, so I need to make sure I'm recovering effectively and not overtaxing my CNS.

Christopher G. Woods 08-13-2012 03:55 PM

Re: I've got a Monster in my Pocket!!!
 
6:00 pm

3 rounds

21 wall-ball
7 muscle-ups

7:44

First time doing either of these movements in a while. They'll be two go-tos for my conditioning work. Wall-balls were pretty sloppy, and the muscle-ups made me wish I was doing a better job of keeping my weight down.

Christopher G. Woods 08-14-2012 11:52 AM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

20 minute AMRAP

25 unbroken double unders

40 rounds + 3 partial rounds of 21, 16 and 21

Christopher G. Woods 08-14-2012 02:35 PM

Re: I've got a Monster in my Pocket!!!
 
4:00 pm

10 rounds

30 sec max walking lunges
15 sec rest
30 sec max push-ups
15 sec rest
30 sec max frog leg sit-ups
15 sec rest

WL 27-27-29-30-30-30-29-30-30-32=294/27
PU 29-29-22-25-25-25-25-25-26-27=258/22
SU 15-16-15-16-15-16-16-16-17-17=159/15

Total=711/64

Christopher G. Woods 08-15-2012 08:59 AM

Re: I've got a Monster in my Pocket!!!
 
9:30 am

12 x 250m row, 1 minute rest

57.9
55.7
54.9
55.4
53.8
52.8
52.3
52.9
53.8
56.9
54.2
52.1

Christopher G. Woods 08-15-2012 12:25 PM

Re: I've got a Monster in my Pocket!!!
 
1:30 pm

Below Knee Hang Snatch, 12 minutes to Heavy 1 Rep

5x65
3x95
1x115
1x125
1x135
1x145
155f
155f
1x155
1x165

Deficit RDL

12x95
12x135
3x12x195

Bentover Row

12x95
12x135
3x12x175

Reverse Hyperextension

3x15x170

155 isn't usually a problematic weight for me, but I felt like my hips were a little low in the set position on 145 and I think it got in my head.

Christopher G. Woods 08-15-2012 05:35 PM

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

21-15-9

c2b pull-ups
GHD sit-ups

4:31

I had planned to do this workout at 5pm, but somehow didn't realize that I had an intro scheduled for that time. As a result, I had to wait until after my late sessions to do it. Not very happy with this time, but I was pretty out of it by the time I got to start warming up.

Christopher G. Woods 08-17-2012 12:37 PM

Re: I've got a Monster in my Pocket!!!
 
9:00 am

30 minute Spin bike

396 cal


1:00 pm

Below Knee Hang Squat Clean, no drop

5x95
3x135
12x3x195 OTM

Weighted Dips

10xBW
8x45
3x5x65

Ab Wheel Rollout

3x27

Christopher G. Woods 08-17-2012 05:25 PM

Re: I've got a Monster in my Pocket!!!
 
7:00 pm

12 minute AMRAP

2 parrallette HSPU's
4 TGU's right, 24kg
4 TGU's left, 24kg

4 rounds + 2 HSPU's

Ouch! TGU's killed the shoulders going into the HSPU's.

Christopher G. Woods 08-18-2012 11:23 AM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

20 minute AMRAP

25 double unders
15 frogleg sit-ups
5 c2b pull-ups

15 rounds + 10 double unders

Felt a little sluggish on this one, especially on the sit-ups.

Christopher G. Woods 08-18-2012 03:57 PM

Re: I've got a Monster in my Pocket!!!
 
5:00 pm

Below Knee Hang Squat Snatch, no drop

5x65
3x95
12x3x125 OTM

1 Arm Dumbbell Row

3x10x100

Reverse Hyper-extension

3x15x170

Christopher G. Woods 08-20-2012 08:27 AM

Re: I've got a Monster in my Pocket!!!
 
9:00 am

Row 3 x 1000 meters, 4 min rest

3:51.8
3:50.0
3:50.5

I never feel like my morning rowing scores/times are where they should be. I try to remind myself that I'm doing my aerobic capacity workouts fasted, so I can't expect to hit PR's, but it doesn't help.

Christopher G. Woods 08-20-2012 12:26 PM

Re: I've got a Monster in my Pocket!!!
 
12 minutes to Heavy 1 Rep Clean

3x95
3x135
1x185
1x205
1x225
1x245
1x265
1x275
1x285

12 minutes to Heavy 3 Rep Bench Press

8x135
5x185
5x205
5x225
5x235

Trap Bar Shrugs

3x15x225

Dip Support Leg Raise

3x15

Christopher G. Woods 08-20-2012 03:20 PM

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

5 rounds

7 push press, 155#
21 c2b pull-ups

12:01

Pull-ups are torturing me right now. I've got to cut some of this extra weight. I'm going to start posting my AM weigh-ins in my log for motivation; this morning was 185.8 lb.

Shawn M Wilson 08-20-2012 05:28 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;1087669]12 minutes to Heavy 1 Rep Clean

3x95
3x135
1x185
1x205
1x225
1x245
1x265
1x275
1x285
[/QUOTE]

Knowing you do 5x335 on your front squat how tuff did 285 feel? If you had more time think you could have gotten higher? Thats a nice Clean though :)

Christopher G. Woods 08-20-2012 08:33 PM

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

First, thanks for making me notice that I forgot to log my squats today. :D

285 equals the most I've ever cleaned; although, last time I did it for a double. My front squat PR is 405, so my limiter on the clean is getting under the bar. If I can get under it, I can stand it up. I think I might be able to pull 300-315 on a good day.


In between the Cleans and Bench today:

12 minutes to Heavy 3 Rep Front Squat

8x135
5x225
3x275
3x315
3x335
3x355

Christopher G. Woods 08-21-2012 09:34 AM

Re: I've got a Monster in my Pocket!!!
 
11:00 am

30 minute Spin Bike interval climb

358 cal

Christopher G. Woods 08-21-2012 01:10 PM

Re: I've got a Monster in my Pocket!!!
 
3:00 pm

20 minute AMRAP

15 anchored sit-ups
10 slam balls
5 ring dips

17 rounds


Forgot to post morning weigh in; 185.8 again.

Shawn M Wilson 08-22-2012 08:11 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;1087771]Shawn,

First, thanks for making me notice that I forgot to log my squats today. :D

285 equals the most I've ever cleaned; although, last time I did it for a double. My front squat PR is 405, so my limiter on the clean is getting under the bar. If I can get under it, I can stand it up. I think I might be able to pull 300-315 on a good day.


In between the Cleans and Bench today:

12 minutes to Heavy 3 Rep Front Squat

8x135
5x225
3x275
3x315
3x335
3x355[/QUOTE]

Still some nice numbers :). I don't have issues standing up like you if I can just "clean" it :)

Impressive though to see the loads your lifting! Keep it up!

Christopher G. Woods 08-22-2012 08:36 AM

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

10:00 am

20 minute AMRAP

50 unbroken double unders

16 rounds + 5 failed rounds of 29, 32, 40, 40 and 18

Not sure how the **** I gained weight yesterday.

Christopher G. Woods 08-22-2012 12:20 PM

Re: I've got a Monster in my Pocket!!!
 
1:00 pm

12 minutes to Heavy 1 Rep Snatch

3x65
3x95
1x135
1x145
1x155
1x165
1x175
1x185
195f

Good Mornings

12x135
3x12x205

Bentover Rows

12x135
3x10x195

Reverse Hyper-extesnions

3x15x170

I should have been able to get under 195, but I hesitated just for a second. Unfortunately, I didn't have time for a second attempt.

Christopher G. Woods 08-22-2012 03:16 PM

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

8 minute AMRAP

10 burpees
10 c2b pull-ups

6 rounds + 5 pull-ups

Weak!

Christopher G. Woods 08-23-2012 11:15 AM

Re: I've got a Monster in my Pocket!!!
 
Rest day - 185.6 lb

Christopher G. Woods 08-24-2012 12:01 PM

Re: I've got a Monster in my Pocket!!!
 
Feeling run down today, so I slept in and skipped my AM rowing workout.

185.6 lb

1:00 pm

Cleans

5x95
3x135
1x185
8x3x215 OTM

Push Press

8x95
5x135
3x5x195

Reverse Dumbbell Fly

3x8x30

Christopher G. Woods 08-24-2012 03:06 PM

Re: I've got a Monster in my Pocket!!!
 
5:00 pm

10 x 3 Muscle-ups, on the minute

Continuing to take it easy today.


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