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

Anthony Bainbridge 08-06-2008 10:02 AM

Re: I've got a Monster in my Pocket!!!
 
I just realized you had a journal. It was great meeting you at the games. Looks like your training has been rock solid since your return!

Christopher G. Woods 08-07-2008 12:47 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Carla Tremblay;368203]You have some nice times on your 400m runs! After this 65 day cycle are you going to start lifting heavy weights again and eliminate the metcon work? Or will you follow a hybrid program?[/QUOTE]

Thanks Carla, I appreciate the compliment. I honestly don't consider myself much of a runner; it's an unfortunate side effect of only being 5'4". Obviously, that's why it's one of the focal points of the program. As for what I have planned next, I had originaly intended to do an MEBB cycle next. However, I've decided to put that off for a couple months. I'm planning to compete in the International Tactical Strength Challenge on September 13th, Fight Gone Bad 3 is on the 27th, and then my home affiliate (CrossFit BWI) is hosting the first Mid-Atlantic Hopper Challenge on October 11th. With all of that coming up, I don't really feel I can build a specialized program around it. At the moment, I'm thinking that I'll go back to doing the main page WOD's-with a little extra endurance work mixed in-until after the MAHC. I may even wait longer than that. I'm considering going to the Olympic Lifting cert in December, and I may wait until after that to do my strength focused program.

[QUOTE=Anthony Bainbridge;368225]I just realized you had a journal. It was great meeting you at the games. Looks like your training has been rock solid since your return![/QUOTE]

Anthony, it's good to hear from you. Meeting you and Jodi was definitely one of my games highlights. I actually didn't start the journal until after I came back; I'd love to hear any thoughts you might have.

Christopher G. Woods 08-07-2008 01:06 PM

Re: I've got a Monster in my Pocket!!!
 
Day 19-G

3 x WU:

10 OHS w/ pvc
10 hip extensions
10 pullups (chest to bar)
10 GHD situps
10 ring dips

50-40-30-20-10 rep rounds
GHD situps
hips extensions

13:53

then

3 rounds of the superset
10 ring pushups (feet on Dynamax ball)
5 parrallete HSPU's
2-3 min rest

Based on my "Michael" time, my goal was sub 20. Getting sub 15 was pleasantly unexpected. I'm hoping to see some more signifigant gains over the next few weeks. I've been teaching an early morning fitness bootcamp, three days a week, for the last two months, and it's finally over. Now that I'm done with that, I should be able to get an extra 8-10 hours of sleep a week. It's going to be awesome to actually be well rested for a change.

Christopher G. Woods 08-08-2008 12:15 PM

Re: I've got a Monster in my Pocket!!!
 
Day 20- M

3 x WU:

10 elbow to instep lunges
10 tilts
10 deadhang pullups (chest to bar)
20 frog situps
20 pushups

4 x 800m sprint w/ 5 min rest between

3:00
3:22
3:12
3:23

I've got to get more consistent with this distance. I definitely didn't keep up the intensity I had in the first one. I'm thinking about my form way to much; I'm a lot faster if I just run.

Christopher G. Woods 08-09-2008 10:22 AM

Re: I've got a Monster in my Pocket!!!
 
Day 21- MG

3 x WU:

10 OHS w/ pvc
10 hip extensions
10 deadhang pullups (chest to bar)
10 GHD situps
10 ring dips

5 rounds
500m row
20 burpees

16:43

I was really hoping I could get this in under 15 min, but I guess my time wasn't too bad.

Christopher G. Woods 08-11-2008 11:03 AM

Re: I've got a Monster in my Pocket!!!
 
Day 22- G

3 x WU:

25 double unders
20 OHS w/ pvc
15 hip extensions
10 chin ups w/ leg raise
5 parrallete HSPU's

30 Muscle Ups for time

9:13

I'm really disappointed with this time. It's been a long time since I've done this workout, and I'm not sure what the time was on it, but I know it was a lot faster than this. I've got a big MU based workout coming in the last macro-cycle of this program. I'm going to take some serious steps to improving my MU's between now and then.

Christopher G. Woods 08-12-2008 02:29 PM

Re: I've got a Monster in my Pocket!!!
 
Day 23-M

10 swim laps

46:42

Got my first six done in under 20 min, which is a definite improvement over my pace in my last two swimming workouts.

NOTE: My last swim workout was incorrectly posted as 500m, when it was only 250m.

Christopher G. Woods 08-14-2008 04:04 PM

Re: I've got a Monster in my Pocket!!!
 
Day 24- MG

3 x WU:

10 OHS w/pvc
10 hip extensions
10 deadhang pullups (chest to bar)
10 GHD situps
10 ring dips

400m run
10 parrallete HSPU's
20 pullups
30 box jumps, 20"
40 frog leg abmat situps
500m row
40 frog leg abmat situps
30 box jumps, 20"
20 pullups
10 parrallete HSPU's
400m run

18:52

Not real happy with this time.

Christopher G. Woods 08-14-2008 04:18 PM

Re: I've got a Monster in my Pocket!!!
 
With the Mid-Atlantic Hopper Challenge only 8 weeks away, I've decided to restructure my program. I'm bringing back weightlifting, and in a big way. The next 4 weeks will look like this:

GW-M-MGW-rest (extra cardio on day 1, gymnastic training on day 2)
G-M-MGW-rest (extra cardio on day 1 and 3, weight training on day 2)
GW-M-MGW-rest (extra cardio on day 1, gymnastic training on day 2)
W-M-MG-rest
repeat

I will not lose in my own backyard.

Christopher G. Woods 08-15-2008 11:56 AM

Re: I've got a Monster in my Pocket!!!
 
Day 1-GW

3 x WU:

25 double unders
20 OHS w/ pvc
15 hip extensions
10 chin ups w/ leg raise
5 parallete HSPU's

5 rounds
9 hang squat cleans, 155#
3 rope climbs, 15 ft, legless

55:52

This workout was brutal. I probably could have done it in less time, but I've never done legless rope climbs before and didn't want to make any attempts that I wasn't confident in completing. I tore the crap out of my hands on this one, as well.


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