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

Christopher G. Woods 02-22-2010 03:37 PM

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

3 min dynamic single unders

2 x each:

20 forearm to instep lunges
10 hip extensions
15 frogleg sit-ups
10 chin-ups
10 HSPU's

Push Press

10x45
8x95
5x135
5x5x185

Tabata Deadlift, 255#

10-10-6-6-5-4-4-4=49/4

Knew I should have gone for 8's.

Jay Rhodes 02-22-2010 04:56 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;743661]5:00pm

3 min dynamic single unders

2 x each:

20 forearm to instep lunges
10 hip extensions
15 frogleg sit-ups
10 chin-ups
10 HSPU's

Push Press

10x45
8x95
5x135
5x5x185

Tabata Deadlift, 255#

10-10-6-6-5-4-4-4=49/4

Knew I should have gone for 8's.[/QUOTE]

Strong deads!!
The second half of those 20 seconds must just fly by.

How was it hanging on for 4 in the last 2 intervals?

Christopher G. Woods 02-22-2010 05:19 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;743683]Strong deads!!
The second half of those 20 seconds must just fly by.

How was it hanging on for 4 in the last 2 intervals?[/QUOTE]

Thanks Jay! Yeah, the last few sets were aweful. The first set of 10 was cake, but it took me longer than I had anticipated. I had originally thought that I could bang it out in under 15 seconds and have some extra rest time. It ended up taking about 17. After the second set I was thinking to myself, "Okay, this isn't going to last much longer." The set of 5 ended up being a set of 4 and a single. After that, it was all 1's and 2's. I think if I'd held back a little, gone for 7's or 8's, I probably could have gotten straight sets. I just hurt myself in the first two and couldn't recover. It also didn't help that I was short for time before teaching my next class, so I didn't actually get to rest after my 5x5 push presses.

Christopher G. Woods 02-22-2010 05:21 PM

Re: I've got a Monster in my Pocket!!!
 
6:30pm CFE

4 x 400m sprint, 1 min rest

1:32.08
1:32.79
1:35.54
1:44.40

Just couldn't get my wind for that last one.

Jay Rhodes 02-22-2010 05:39 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;743694]Thanks Jay! Yeah, the last few sets were aweful. The first set of 10 was cake, but it took me longer than I had anticipated. I had originally thought that I could bang it out in under 15 seconds and have some extra rest time. It ended up taking about 17. After the second set I was thinking to myself, "Okay, this isn't going to last much longer." The set of 5 ended up being a set of 4 and a single. After that, it was all 1's and 2's. I think if I'd held back a little, gone for 7's or 8's, I probably could have gotten straight sets. I just hurt myself in the first two and couldn't recover. It also didn't help that I was short for time before teaching my next class, so I didn't actually get to rest after my 5x5 push presses.[/QUOTE]

Oh for sure those 10's would hurt the rest.... so you went rather Tabata Something Else style rather than Tabata This style. Nothing wrong with that!! Even more painful I'd say.
Nice work hitting repeat 4's after deads as well! Doin WORK!!

Christopher G. Woods 02-23-2010 07:34 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;743710]Oh for sure those 10's would hurt the rest.... so you went rather Tabata Something Else style rather than Tabata This style. Nothing wrong with that!! Even more painful I'd say.
Nice work hitting repeat 4's after deads as well! Doin WORK!![/QUOTE]

Well, it wasn't an attempt at going all out so much as not having a point of reference from which to set pace, having never done tabata deadlifts before, and getting a little too ambitious.

Christopher G. Woods 02-23-2010 09:19 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;743710]Oh for sure those 10's would hurt the rest.... so you went rather Tabata Something Else style rather than Tabata This style. Nothing wrong with that!! Even more painful I'd say.
Nice work hitting repeat 4's after deads as well! Doin WORK!![/QUOTE]

I just wanted to add, I always go for straight sets when doing tabata based WOD's. Even on Tabata Something Else, even though it scores for total reps versus tabata score, I find that I get a better total when I hold pace. For example, I averaged 6.125 reps per round on the Tabata Deadlift WOD; if I had gone for 7's and hit them straight across (which I think would have been very doable), I would have gotten a score of 56/7 instead of 49/4.

Christopher G. Woods 02-23-2010 09:23 AM

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

20 min TT, spin bike (Lv 3)

303 kcal

Spent too much time in the saddle. I should have set myself some sort of interval, maybe alternated 1:30 in and :30 out.

Christopher G. Woods 02-23-2010 05:35 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x each:

20 reverse lunges
10 glute-ham raises
10 toes to bar
10 rope pull-ups
10 push-ups

Back Squat

10x135
5x225
5x275
5x5x350

15-12-9 rep rounds
135# clean and jerk
weighted pull-ups, 45#

9:17

Christopher G. Woods 02-25-2010 01:01 PM

Re: I've got a Monster in my Pocket!!!
 
1:15pm

1000m row

2 x 10 each:

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

Power Snatch

10x55
8x95
5x115
5x5x155

5 rounds
30 sec max back squat, 235#
30 sec rest
30 sec max L-sit chins
30 sec rest

BS 12-10-10-8-10=50
LS 13-8-8-7-7=43

Going into the metcon, I thought that I would get more L-sits than squats; however, fatigue became more of an issue with the L-sits. With the squats, I just started slowing down. I never got to a point where I couldn't keep going for the whole 30 seconds; I just wasn't hitting my reps as quickly. I also noticed that my biggest problem with the chins was actually maintaining the L-sit, which was probably due to all the blood in my hips rushing to my hams, glutes and quads after the squats.

Christopher G. Woods 02-25-2010 05:28 PM

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

"Flight Simulator"

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

11:25 (PR)

Christopher G. Woods 02-26-2010 05:18 PM

Re: I've got a Monster in my Pocket!!!
 
800m row

2 x each:

20 reverse lunges
10 hip extensions
15 frogleg sit-ups
10 rope pull-ups
10 HSPU's

Bench Press

10x45
8x135
5x185
5x5x230

3 rounds
50 squats
21 kettlebell squats, 32 kg
3 rope climbs, 15 ft.

17:56

I burned the **** out of my shins on the rope climbs; first time that's ever happened to me. Craziness! Starting the second cycle of 5x5's; opted to go with 77.5% instead of 80%. Felt a little sluggish on the metcon. Pre-workout meal was a little light on carbs (I need to go grocery shopping); probably had something to do with it.

Christopher G. Woods 02-28-2010 02:39 PM

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

2 x each:

50 double unders
20 forearm to instep lunges
10 hip and back extensions
15 abmat sit-ups
10 kipping pull-ups
15 push-ups

Overhead Squat

10x45
8x95
5x135
5x5x175

3:15pm

21-15-9
dumbell push press, 60# each hand
pull-ups
GHD sit-ups

7:24

4:00pm

3 rounds, C2
1 min on, 1 min off
1 min on, 1 min off
1 min on, 1 min off

foul if 2nd or 3rd round are above or below first round total (meters)
foul=1 min max push-ups

280-280-276=836
285-273-280=838 foul
281-276-282=839 foul

2 min max push-ups=71 (weak!)

Christopher G. Woods 03-01-2010 05:15 PM

Re: I've got a Monster in my Pocket!!!
 
800m

2 x 10 each:

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

Deadlift

10x135
8x225
5x275
5x5x395

no rest

20 min AMRAP
50 ft. overhead walking lunge, 45# plate
50 ft. bear crawl
10 pull-ups

11 rounds

****ing ripped a calous on the last round. Usually doesn't bother me, but a week and a half out from Sectionals it's a little annoying.

Christopher G. Woods 03-02-2010 05:43 PM

Re: I've got a Monster in my Pocket!!!
 
4:30pm

1000m row

2 x each:

20 forearm to instep lunges
10 hip extensions
max L-sit hold on rings
10 chin-ups
15 push-ups

Press

10x45
8x95
5x115
5x5x160

3 rounds
1 min max kettlebell swing, 1.5 pood
1 min max squats
1 min max box jumps, 24"

KB 31-18-23=72
SQ 36-32-26=94
BJ 14-11-11=36

Total=202

6:15pm

10 x 30:30 double unders

49-35-42-42-52-51-42-45-48-49

Christopher G. Woods 03-04-2010 11:11 AM

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

5k road run

25:44

Christopher G. Woods 03-04-2010 03:31 PM

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

50 double unders
20 forearm to instep lunges
10 hip extensions
15 abmat sit-ups
10 pull-ups
10 HSPU's

Front Squat

10x45
8x135
5x225
5x5x285

10-9-8-7-6-5-4-3-2-1
push jerk, 135#
toes to bar

8:56

Christopher G. Woods 03-05-2010 04:26 PM

Re: I've got a Monster in my Pocket!!!
 
800m run

2 x 10 each:

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

Power Cleans
10x55
8x95
5x135
5x5x200

3 rounds
50 squats
21 HSPU's
15 pull-ups

9:24

Kind of disappointed. I had wanted to try "War Frank" today, because it fit perfectly in my program scheme. However, my left hand is still ripped from Tuesday, and I didn't want to make it worse a week out from Sectionals. It would work in my scheme on Tuesday also, but it's probably not a good idea to do a 25+ minute metcon four days before Sectionals either. I'll catch up to you eventually "War Frank".

Christopher G. Woods 03-07-2010 10:03 AM

Re: I've got a Monster in my Pocket!!!
 
11:30am

10 x 30 sec sprint, 2 min rest (C2-meters)

159-161-163-158-162-162-160-163-158-156

Christopher G. Woods 03-07-2010 12:47 PM

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

800m run

2 x 10 each:

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

Push Press

10x45
8x95
5x135
5x5x190

21-15-9
deadlift, 255#
24" box jumps

6:33

Felt sluggish in the metcon. I don't think I ate enough yesterday.

Christopher G. Woods 03-08-2010 05:08 PM

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

2 x each:

50 double unders
20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 rope pull-ups
10 push-ups

Back Squat

10x135
8x225
5x275
5x5x390

6:30pm

15 HSPU's
1 L-sit pull-up
13 HSPU's
3 L-sit pull-ups
11 HSPU's
5 L-sit pull-ups
9 HSPU's
7 L-sit pull-ups
7 HSPU's
9 L-sit pull-ups
5 HSPU's
11 L-sit pull-ups
3 HSPU's
13 L-sit pull-ups
1 HSPU's
15 L-sit pull-ups

11:18 (PR)

I accidentally skipped the set of 13 HSPU's (did 11 instead), so I had to go back and do it later. Then I did 5 HSPU's twice, so I ended up losing a lot of time where I was just standing there trying to think of what rep sets I had and hadn't done. Otherwise, I think I could have hit sub 10:30, maybe even sub 10. It felt very quick in the early going, and I was hitting all of my sets straight through until about the halfway point.

Jay Rhodes 03-08-2010 05:21 PM

Re: I've got a Monster in my Pocket!!!
 
Did your "Flight Simulator" Double Unders workout today.

I remember seeing you posting that and thinking I was MILES from it. Well, I was. I was struggling to get 10 consecutive. PR as of yesterday was 36 consecutive.

Didn't time it, but figure it took about 30 min or so. Really happy with getting through it. I started to wonder when I failed on the 50 at 42 DU's!!
Thanks for posting that one, its really good for working on unbrokens.

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

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;750632]Did your "Flight Simulator" Double Unders workout today.

I remember seeing you posting that and thinking I was MILES from it. Well, I was. I was struggling to get 10 consecutive. PR as of yesterday was 36 consecutive.

Didn't time it, but figure it took about 30 min or so. Really happy with getting through it. I started to wonder when I failed on the 50 at 42 DU's!!
Thanks for posting that one, its really good for working on unbrokens.[/QUOTE]

Glad you liked it Jay; you can thank OPT for that one.

Christopher G. Woods 03-09-2010 03:16 PM

Re: I've got a Monster in my Pocket!!!
 
500m row
400m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
10 parrallette push-ups
10 chin-ups

Power Snatch

10x55
8x95
5x115
5x5x160

Tabata Wall-Ball

10-10-10-10-10-10-10-10=80/10

5 rounds
500m row
400m run

24:09

Christopher G. Woods 03-15-2010 07:01 AM

Re: I've got a Monster in my Pocket!!!
 
Saturday: PA/MD/DE Sectional Qualifier

11:30am

20 min AMRAP
1000m row (once, to begin WOD)
20 double unders
15 wall-ball
10 ring push-ups
5 pull-ups
*35# weight vest is worn for entire WOD

228 reps (18th)

2:45pm

3 min AMRAP
155# clean and jerk

31 reps (3rd)

6:00pm

10 min AMRAP
500m run (once, to start WOD)
one-arm overhead squat, 24 kg kettlebell
*run 200m if kettlebell if kettlebell is dropped

206 reps (7th)

Final: 3rd Place Over-all

Felt a little off all day, but I can't be too dissapointed with the result. The first WOD was definitely the killer. Wall-ball always gives me trouble, but adding the weight vest just made it brutal. The clean and jerk wasn't too bad. I thought that I would be able to hit high 30's, but the need to display lock out slowed my pace a little. I should have been able to get the one more rep that I needed to tie for 1st; I made the mental mistake of glancing up at the clock with 3 seconds left and was just like,"Well, I WOULD have been able to get one more in." The overhead squat WOD was just a mental game of keeping the bell up the whole time. I probably should have been able to get the 6 more reps that I would have needed to lock up 2nd place, but at that point in the day I wasn't really thinking podium as much as just making sure I would be moving on to Regionals.

Christopher G. Woods 03-18-2010 04:53 PM

Re: I've got a Monster in my Pocket!!!
 
First day back after Sectionals

400m run

2 x 10 each:

OHS, 45#
hip and back extension
GHD sit-ups
pull-ups
HSPU's

5-4-3-2-1
405# deadlift
muscle-ups

4:24

A WOD from Rob Orlando. Could have gotten this faster if I were better at muscle-ups.

Bill Shiffler 03-18-2010 04:57 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;755591]....Could have gotten this faster if I were better at muscle-ups.[/QUOTE]

Ha, I always say I'd be way better at this stuff if I was faster, stronger and more powerful.

Awesome showing at sectionals man. Didn't get a chance to meet you then, but I'll be sure to introduce myself in Ohio.

Christopher G. Woods 03-19-2010 04:35 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Bill. I'll see you in Ohio!

500m row

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 chin-ups
10 ring dips

3 rounds
10 OHS, 95#
10 burpees

1:49

Saw this on the list of Day 1 workouts for the Ontario Sectionals and had to try it. I'm guessing top times will be a little over 2 minutes. That's not an ego trip; I just think displaying lockout on the OHS for the judges will slow people down.

Christopher G. Woods 03-21-2010 01:32 PM

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

50 double unders
20 reverse lunges w/ twist
10 toes to bar
10 dislocates
10 muscle-up transitions

Push Jerk

10x45
8x95
5x135
5x5x190

no rest

21-15-9
wall-ball
pull-ups

4:08

no rest

8 x 30:20 row (meters)

156-154-140-127-137-127-130-133

First day back to real programming since Sectionals. A little underfed (over 2 hours since food at beginning of workout; close to 4 hours by end. Past week's nutrition has been less than stellar) and definitely dehydrated going into this workout. Felt fatigued from the jump during the couplet and bonked hard and fast in the row.

Christopher G. Woods 03-22-2010 06:08 PM

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

2 x 10 each:

OHS, 45#
hip and back extension
GHD sit-ups
pull-ups
HSPU's

Weighted Ring Dips

10xBW
10x10
5x10x25

3 rounds
7 front squats, 185# (bar from floor)
15 burpees
400m run

10:47

This was supposed to be a 5 round WOD, but I ended up having to help out with the foundations class and ran short on time.

Jay Rhodes 03-22-2010 07:55 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;756124]Thanks Bill. I'll see you in Ohio!

500m row

2 x each:

20 forearm to instep lunges
10 glute-ham raises
20 abmat sit-ups
10 chin-ups
10 ring dips

3 rounds
10 OHS, 95#
10 burpees

1:49

Saw this on the list of Day 1 workouts for the Ontario Sectionals and had to try it. I'm guessing top times will be a little over 2 minutes. That's not an ego trip; I just think displaying lockout on the OHS for the judges will slow people down.[/QUOTE]

Had to display a flat foot on the ground before the jump, complete hip extension during the jump, and a flat foot upon the landing. The standards were pretty strict.
WOD 3 pullups were chin breaking horizontal AND vertical plane.

Solid time though! I gamed this one too much. I was in heat 6 and watched too many guys hit the burpees really hard and take forever on the 3rd round. I paced the first 2 sets of burpees and finished in 2:45....too comfortably.

Christopher G. Woods 03-23-2010 09:07 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Jay Rhodes;757305]Had to display a flat foot on the ground before the jump, complete hip extension during the jump, and a flat foot upon the landing. The standards were pretty strict.
WOD 3 pullups were chin breaking horizontal AND vertical plane.

Solid time though! I gamed this one too much. I was in heat 6 and watched too many guys hit the burpees really hard and take forever on the 3rd round. I paced the first 2 sets of burpees and finished in 2:45....too comfortably.[/QUOTE]

Yeah, that's pretty much what my burpees look like anyway. I try to assume the strictest standards possible in my training. They pulled that new pull-up standard on us at the PA/MD/DE Sectional too; your chin had to be OVER the bar and not just above bar level. For normal pull-ups it might have thrown me off a little, because I train chest to bar butterfly style. However, we had to wear a 35# vest for that WOD, so it didn't bother me. Anyway, good job on the WOD. Do you move on to Regionals? I haven't looked at the standings.

Christopher G. Woods 03-23-2010 09:08 AM

Re: I've got a Monster in my Pocket!!!
 
11:15 am

5k row

20:08.3 (PR)

So close, yet no sub-20. :ranting2:

Jay Rhodes 03-23-2010 09:15 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;757526]Yeah, that's pretty much what my burpees look like anyway. I try to assume the strictest standards possible in my training. They pulled that new pull-up standard on us at the PA/MD/DE Sectional too; your chin had to be OVER the bar and not just above bar level. For normal pull-ups it might have thrown me off a little, because I train chest to bar butterfly style. However, we had to wear a 35# vest for that WOD, so it didn't bother me. Anyway, good job on the WOD. Do you move on to Regionals? I haven't looked at the standings.[/QUOTE]

Nope. I was close... 18th of 93 guys. Top 15 move on.
It was WOD 3 where I should have moved up, but moved down. 12 min AMRAP 5 deadlifts @235, 10 pullups, 5 ring dips. Bodyweight movements are normally very strong, but I had to repeat 12-15 ring dips due to incomplete lockout at the top. Really slowed me down by the time we were 8 min in.

I'm fairly happy with the results overall. I haven't been doing this stuff for very long, and program and coach myself. (been doing the WOD's since Oct 09, but in January when I decided to compete I realized there were a lot of movements I wasn't doing properly)
3 months ago I had trouble snatching 135, couldn't do muscle ups or double unders. They were all in the chipper on Sunday and I managed 14th on that WOD. Fairly confident that a couple months from now I'll be able to beat half the guys who finished ahead of me.

Christopher G. Woods 03-23-2010 03:23 PM

Re: I've got a Monster in my Pocket!!!
 
Nice job Jay. Do you train at an affiliate or on your own?

5:15pm

400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 chin-ups
15 planche push-ups

Deadlifts

10x135
8x225
5x315
5x3x435

3 rounds
50 squats
21 HSPU's
15 toes to bar

9:09

I need more sleep- and maybe a little more carbs- in my life.

Anthony Bainbridge 03-23-2010 05:47 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;755591]5-4-3-2-1
405# deadlift
muscle-ups
[/QUOTE]

Jodi and I have been doing this exact workout for years when we need something quick but not too taxing. Really enjoy it!

PS - congrats on sectionals!

Jay Rhodes 03-23-2010 07:42 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;757738]Nice job Jay. Do you train at an affiliate or on your own?[/QUOTE]

On my own. Have not yet been to an affiliate.

Christopher G. Woods 03-25-2010 12:16 PM

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

400m run

2 x 10 each:

OHS, 45#
hip/back extension
GHD sit-ups
pull-ups
ring dips

Clean and Jerk

5x55
5x75
5x95
1 reps:
135-155-175-195-215-235-255x-255x

10 min AMRAP
25 squats
15 kettlebell swings, 32kg
5 box jumps, 30"

5 rounds

Cleans felt really solid today; I could have easily PR'd on that end, but my jerks just weren't there at the end. I made the fullish decision of going with the push jerk; if I'd gone split I might have made it. I was definitely fatigued at the end. Still not getting enough sleep. AMRAP was god-aweful; first set was smooth, but as soon as I came off the box jumps and got into the second set of squats my hamstrings just started screaming.

Christopher G. Woods 03-25-2010 02:57 PM

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

C2 (meters)

3x1min, Rest 30sec between intervals, 2x2min, Rest 45sec between intervals, 1x3min, Rest 2min, Repeat Set.

1st round:

266-264-266-520-515-779=2610

2nd round:

266-258-265-496-500-771=2556

Total=5166 meters

Not bad. I started a little late on a couple sets in the second round (the first 2 min set and the 3 min set), but it probably cost me 50 or 60 meters.

Steven Low 03-25-2010 07:27 PM

Re: I've got a Monster in my Pocket!!!
 
Nice work at sectionals... hopefully you won't get owned by rowing at regionals like last year. :p


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