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

Christopher G. Woods 06-20-2010 11:36 AM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

25 double unders
20 reverse lunges w/ twist
15 hip extensions
10 v-ups
5 muscle-ups

Push Jerk

8x65
5x135
3x185

12x1x235, on the minute

8 min AMRAP
10 deadlifts, 205#
20 unanchored abmat sit-ups

8 rounds

Was hitting a pretty good pace, thought I might have a chance for 9, then I accidentally got up after 10 sit-ups on the 6th round. I realized it almost immediately and only lost a few seconds to it, but I think it was just enough to make me lose my rhythm.

Christopher G. Woods 06-21-2010 03:50 PM

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

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 frogleg sit-ups
10 kipping pull-ups
10 HSPU's

3 rounds
50 double unders
21 kettlebell swings, 2.5 pood
7 muscle-ups

12:53

Thought this would be a 9-10 minute WOD, but I was a little off. I didn't anticipate how much the 2.5 pood swings would affect me going into the muscle-ups.

Christopher G. Woods 06-23-2010 02:24 PM

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

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
ring dips

OHS

8x55
5x115
5x145
5x157.5
5x167.5
5x180
5x192.5

Tabata Push Press

15-15(power went out)

rest and restart

15-15-15-12-10-7-7-10=91/7

Thunder storms knocked out the power at the end of my second set on the first try. ****ed me up, because I was using the room timer. Had to restart with my watch.

Christopher G. Woods 06-24-2010 12:11 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

25 double unders
20 lateral lunges
20 inside lunges
10 v-ups
10 kipping pull-ups
10 HSPU's

20 min AMRAP, 20# vest

400m run
5 pull-ups
10 push-ups
15 squats

5 rounds + 175 meters

First time running with a vest on; didn't really get comfortable with opening up my stride until that last 175 meters when I was trying to get every last bit of distance. 100 degree heat didn't help either. Cindy rounds felt smooth though.

Jordan Wallace 06-24-2010 01:49 PM

Re: I've got a Monster in my Pocket!!!
 
Looking through your log here man and there is some awesome stuff going on, PB's here there and everwhere!

Just interested, what is the new template your following, does it have a layout or sequence or protocol?

Thanks, Jordan.

Christopher G. Woods 06-24-2010 03:43 PM

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

First off, thank you. I'll try to describe my template as simply as possible. Right now, I'm lifting heavy every other session with rotations in place to determine movement and rep scheme. For my metcons, I'm using Glassman's old "Theoretical Template" for modality, with overlayed algorithms for duration and intensity.

Jordan Wallace 06-25-2010 01:37 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;802066]Jordan,

First off, thank you. I'll try to describe my template as simply as possible. Right now, I'm lifting heavy every other session with rotations in place to determine movement and rep scheme. For my metcons, I'm using Glassman's old "Theoretical Template" for modality, with overlayed algorithms for duration and intensity.[/QUOTE]


Cool! It seems to be working! Do you have any specific cycle for your heavy lifts? or play it be ear?

keep up the good work.
Jordan.

Christopher G. Woods 06-25-2010 03:59 PM

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

2 x 10 each:

OHS, 45#
glute-ham raise
GHD sit-ups
kipping pull-ups
ring dips

Clean and Jerk

8x65
5x127.5
5x3x217.5

3 rounds
250m row
50 yard overhead walking lunge, 45# barbell
15 pull-ups

9:26

Christopher G. Woods 06-25-2010 04:37 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jordan Wallace;802210]Cool! It seems to be working! Do you have any specific cycle for your heavy lifts? or play it be ear?

keep up the good work.
Jordan.[/QUOTE]

Well, I started the program with a rotation of:

Overhead/Pressing
Squating
Complex (clean and jerk, thruster, bear, etc.)
Supplemental (good morning, snatch balance, etc.)
Pulling

However, it didn't occur to me when I started the program that I had 5 lifting days every two weeks. I don't know why this didn't occur to me; I just overlooked it somehow. The result is that I end up doing the same type of lift on the same day of the week, every other week. This doesn't work for me; for example, I don't like squating every other Tuesday after having already worked out the previous two days in a row. I would on occasion like to squat the day after a rest day; you know what I mean? I'm going to ride it out through next week, then I'm going to retool it somehow. One thing I've considered is having each two week cycle lead up to a 1 rep max attempt on a particular lift, doing component and supplemental lifts in the first four sessions of the cycle and maxing out in the fifth. I also may just come up with a rotation that won't repeat so neatly and let it go where it may.

Christopher G. Woods 06-27-2010 12:44 PM

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

2 x each:

10 sumo squat w/ rotation
10 hip extensions
10 v-ups
15 ft rope climb
10 planche push-ups

"Mary"

20 min AMRAP
5 HSPU's
10 pistols
15 pull-ups

9 rounds + 10 pull-ups

A little under a round shy of my C2B PR. I don't think I've done pistols since the last time I did "Mary", which was about six months ago; I should probably stick those in one of my warm-ups. Pull-ups were really taxing today; I shouldn't have had all those mojitos last night.


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