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

Christopher G. Woods 12-09-2008 03:14 PM

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

3 x 10 each:

OHS, 45#
hip and back extensions
kipping pullups, chest to bar
GHD situps
HSPU's

Deadlifts x 1

355-405-445-465-475

"Death by Pullups"

15 min + 14 reps, all chest to bar

Deadlifts felt good. 475 equals my PR, though it wasn't as solid as in the past (didn't control to the ground, just locked out and dropped it). I've had better scores on "Death by Pullups", but this is the first time I've done it chest to bar. It's time to start thinking about the May qualifiers, so I'm going to try to keep doing chest to bar for all WOD pullups.

Christopher G. Woods 12-09-2008 03:17 PM

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

3rd world squat, 3 x 10 breath hold
tilts, 3 x 10 each leg
plank progression

1000m row
100 double unders
10 burpee box jumps, 20" box
800m row
80 double unders
8 burpee box jumps
600m row
60 double unders
6 burpee box jumps
400m row
40 double unders
4 burpee box jumps
200m row
20 double unders
2 burpee box jumps

22:57

Christopher G. Woods 12-11-2008 07:05 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 15:

OHS, 45#
good mornings, 45#
kipping pullups, chest to bar
abmat situps
pushups

Bench x 3

135-185-215-234-245

150 burpees

10:34

Bench felt off; I've been having some pain in my left shoulder and elbow that I think is tendinitis. I'm not sure if the time for the burpees is a PR, but it's definitely in the neighborhood.

Christopher G. Woods 12-12-2008 06:16 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

OHS, 45#
hip and back extensions
kipping pullups, chest to bar
GHD situps
HSPU's, parrallete

Clean and Jerk x 1

105-155-195-225-245(x)

Perform one "Cindy" round every thirty seconds until unable to complete the round in the time allowed.

6 rounds + 14 squats (all pullups chest to bar)

Clean and Jerks were sloppy. I missed 245 three times and called it quits. I'm trying to get my "Cindy" score back up to par (7 rounds under PR last time); would have liked to make it to 10 rounds.

Christopher G. Woods 12-16-2008 02:22 PM

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

3 x 12 each:

OHS, 45#
hip and back extensions
kipping pullups, chest to bar
GHD situps
HSPU's, from floor

"Nasty Girls"

3 rounds
50 squats
7 muscle-ups
10 hang power cleans, 135#

9:28

First time doing "Nasty Girls". Not bad, but could have been better. Didn't help that I accidentally did hang squat cleans for the first round and a half, until Ryan corrected me.

Christopher G. Woods 12-16-2008 02:24 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 12 each:

OHS, 45#
hips and back extensions
kipping pullups, chest to bar
GHD situps
HSPU's, from floor

3 rounds
50 box jumps, 24"
21 deadlifts, 185#
30 pullups, chest to bar

23:01

Not a stellar time, though I did give myself the chest to bar handicap. The box jumps killed me; I haven't worked those in a while.

Christopher G. Woods 12-18-2008 02:34 PM

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

10k run

58:27

Not bad, first time I've run this far in a few years. I can probably shave at least 5 minutes off this next time.

Christopher G. Woods 12-22-2008 08:05 PM

Re: Anthony and Jodi's Journal
 
Friday

500 m row

3 x each:

5 muscleups
10 turkish getups, 1.5 pood

5 rounds

5 deadlifts, 275#
10 burpees

3:42

30 seconds slower than my time at the Games.

Christopher G. Woods 12-22-2008 08:11 PM

Re: Anthony and Jodi's Journal
 
Sunday

500m row

3 x each:

5 muscle ups
10 burpees
15 kettlebell swings, 1.5 pood

Split Jerk x 1

135-155-175-185-195-205-215-225

20 min AMRAP
400m run
15 L-sit pullups, chest to bar
15 hip extensions

4 rounds + 400m

Couldn't workout on Saturday, so I had to double up. Could have gotten more on the Split Jerks, but I was rushing and wanted to leave something for the metcon. Should have put more effort into the runs. L-sits were a little off the first couple sets, but got better.

Christopher G. Woods 12-22-2008 08:13 PM

Re: Anthony and Jodi's Journal
 
Holy Crap! I'm so braindead today. Forgot to switch over to MY logbook before posting my workouts. Wooops!

Christopher G. Woods 01-08-2009 07:31 PM

Re: I've got a Monster in my Pocket!!!
 
3 x warmup:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

Deadlift x 3

225-275-325-375-415-445-465

I've been slacking on posting my workouts the past few weeks. I'm still working the main page WOD's one cycle behind. Last cycle was pretty decent; 321 on FGB, 39:27 on Murph (all pullups chest to bar), and 10+7 on "Death by Clean and Jerk". No PR's, but getting back in the vicinity of my pre-mono form. Today's workout was a good one, 465 ties the 3 rep PR I set the day before I got sick.

Christopher G. Woods 01-11-2009 01:02 PM

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

3 x warmup:

250m row
20 double unders
15 hang squat snatches, 45#
10 burpees
5 muscle ups

Hang Power Clean x 1

135-155-175-185-195-205-215

Saturday

3 x warmup:

same as above

4 rounds
400m run
15 handstand pushups
15 ft rope climb, 2 ascents

21:01

Christopher G. Woods 01-12-2009 12:03 PM

Re: I've got a Monster in my Pocket!!!
 
warmup x 3:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

10 rounds
3 weighted pullups, 45#
5 strict pullups
7 kipping pullups

33:12 - 8 rounds completed, 3rd round to 4 kipping, 7th round to 3 strict.

Christopher G. Woods 01-13-2009 02:33 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip and back extension
kipping pullups
GHD situp
HSPU's

Front Squat x 5

135-185-225-255-275-285

3 rounds
50 pushups
50 double unders
15 kb snatch each arm, 1.5 pood

14:13

Christopher G. Woods 01-15-2009 07:12 PM

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

7k run

41:24

Christopher G. Woods 01-18-2009 01:15 PM

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

3 x 10 each:

45# OHS
hip and back extensions
kipping pullups
GHD situps
HSPU's

30-25-20-15-10-5 rep rounds
virtual shoveling
pullups

19:35

Saturday

same warmup

15 power cleans, 185#
30 ring dips
12 power cleans
24 ring dips
9 power cleans
18 ring dips
6 power cleans
12 ring dips
3 power cleans
6 ring dips

9:30

I'm going to start making an effort to do all metcons one level heavier than Rx'd (ie: 135 instead of 95, 225 instead of 185, etc.). I will do this whenever possible.

Today

same warmup

OHS x 3

95-135-155-175-185-195

Christopher G. Woods 01-20-2009 04:46 PM

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

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

10 GHD situps
10 hip and back extensions
30 thrusters, 135#
50 pullups

30 GHD situps
30 hip and back extensions
20 thrusters
35 pullups

50 GHD situps
50 hip and back extensions
10 thrusters
20 pullups

30:12

If anyone's ever been in doubt, the difference between 95# and 135# thrusters is SIGNIFICANT. Ongoing, I may switch to using 115# as my "step up" weight, depending upon the exercise and WOD. I was pleased that the GHD situps didn't start bothering my back until late in the set of 50. I was worried about those, because my psoas injury has been acting up lately.

Christopher G. Woods 01-22-2009 06:37 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip and back extensions
kipping pullups
GHD situps
HSPU's

Hang Power Clean x 1

135-145-155-165-175-185-195-205-215

I probably could have been able to get more, but I was short on time. These felt way more solid than last week.

Christopher G. Woods 01-25-2009 01:40 PM

Re: I've got a Monster in my Pocket!!!
 
1/21 workout (forgot to post it)

13k hill run

1:23:17

I love my running routes. This one includes an 120m increase in elevation between the 3.5k and 5k marks.

Yesterday

3 x 10 each:

45# OHS
hip and back extension
kipping pullups
frog situps
HSPU's

"Mr Joshua" (heavy)

5 rounds
400m run
30 GHD situps
15 deadlifts, 275#

28:28

PR by six minutes plus the extra 25#. High rep GHD situps are still my undoing.

Today

2 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

11:20

PR by two minutes.

Christopher G. Woods 01-26-2009 02:52 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip and back extension
kipping pullups
GHD situps
HSPU's

5 rounds
65# overhead walking lunge, 50 ft.
21 burpees

10:57

Christopher G. Woods 01-28-2009 03:45 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip and back extensions
kipping pullups
GHD situps
ring dips

"CrossFit Total"

Squat

405-425-455

Press

185-195x-195x

Deadlift

425-475-495(PR)

Total= 1135 (PR)

I'm a little disappointed that I didn't hit 195 for the press. That's the only pre-mono PR that I still haven't hit. The 495 deadlift was money, though. I've been wanting to hit that for a while. 3 x BW, here I come!

Christopher G. Woods 01-29-2009 04:01 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip extension to glute-ham raise
kipping pullups
GHD situps
HSPU's

"Barbara"

5 rounds

20 pullups
30 pushups
40 situps
50 squats

rest 3 min between sets

2:52-3:00-3:47-3:48-4:18

"Barbara" kills me more than any of the other bodyweight workouts. The first two rounds are easy, but by the fifth I'm just trying to stay standing.

Christopher G. Woods 01-30-2009 02:36 PM

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

250m row
20 double unders
15 hang squat snatch
10 burpees
5 muscle ups

5 rounds
30 GHD situps
25 back extensions

14:51

GHD situps are starting to feel better. My back didn't start to bother me until the last set.

Christopher G. Woods 02-02-2009 03:11 PM

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

3 x 10 each:

45# OHS
glute-ham raise
pullups
GHD situp
ring dips

Thruster x 1

135-155-175-195-215-225x-225

Probably could have continued on and gotten 235 or more, but I was short on time.

Today

same warm up as above

"Elizabeth"

21-15-9
squat cleans, 155#
ring dips

8:06

I can do better than this. My ring dips were sloppy, and I felt a little twinge in my right elbow on the first set. It was just once, but it left me a little apprehensive. I've also been battling a cold the past couple days, so my breathing's a little congested. Not a horrible time, though.

Christopher G. Woods 02-03-2009 01:47 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
glute-ham raise
pullups
GHD situp
ring dips

"Nicole"

20 min AMRAP
400mrun
max effort pullups

6 rounds (PR)
25+25+21+20+17+1=104

This was a PR for rounds but not for reps. However, this was the first time doing all reps chest to bar and (I think) only the second time I've actually done "Nicole". When I set my reps PR I actually rested for a full minute between my last run and my last set of pullups. This time I focused on getting in as many rounds as possible, to the point where I just barely made it back to the bar to get 1 rep and complete the 6th round before the timer went off.

Christopher G. Woods 02-05-2009 02:08 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
glute-ham raise
GHD situp
pullup
ring dips

"Kelly"

5 rounds
400m run
30 box jumps, 24"
30 wallball, 20#

37:34

Lousy time, almost 9 minutes over my PR. Wasn't really feeling it today. Couldn't get a rhythm on the wallball and eventually just lost interest. Still a little congested too; had to stop a few times to blow my nose.

Christopher G. Woods 02-06-2009 12:59 PM

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

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 parrallete HSPU's

30 muscle ups for time

5:45 (PR)

Christopher G. Woods 02-10-2009 05:42 PM

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

3 x 10 each:

45# OHS
glute-ham raise
pullups
GHD situps
ring dips

Squats x 5

225-275-325-365-395

The plan had been to do a 415 and 425 set as well, but I was feeling pretty tired and the 395 set left me seeing stars.

Monday

same warmup as above

5 rounds
25 kb swings, 2 pood
25 GHD situps
25 hip extensions
25 knees to elbow

35:04

A pretty decent time, though a little dissapointing. The first time I tried this workout I finished the first three rounds in under 17 minutes, putting me at a sub-30min pace. Early in the fourth round I started having back spasms and had to stop. I was hoping to finish on the same pace this time, but I'll settle for just finishing.

Today

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscleups

Press x 1

155-165-175-185-195

Push Press x 3

175-185-195-205-215

Push Jerk x 5

195-205-215(4)-205-215

The press and push jerks both equal PR's and are each 10# PR's for this particular workout. Unfortunately, I ran out of gas on the push jerks.

Christopher G. Woods 02-11-2009 03:41 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
glute-ham raise
pullups
GHD situps
ring dips

20 min AMRAP

250m row
21 SDHP, 115#
15 pullups

5 rounds

Felt a little sluggish; SDHP's sucked. I'm taking a cycle off, then kicking it up a gear to get ready for the qualifiers.

Christopher G. Woods 02-17-2009 12:12 PM

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

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups

"Fran"

21-15-9
thrusters, 115#
pullups

5:44

Pretty disappointed with this time. I wasn't expecting to set a PR or anything, what with the extra 20# and doing all pullups chest to bar, but I was hoping for something under 4 min.

Christopher G. Woods 02-18-2009 04:08 PM

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

20 min spin bike
5 min free spin (Lv 1)
15 min alt interval
-20 sec standing climb (Lv 5)
-40 sec seated spin (Lv 3)

256 kcal

Today

3 x 10 each:

45# OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

7 rounds
10 SDHP, 115#
10 ring dips

6:59

Christopher G. Woods 02-18-2009 04:30 PM

Re: I've got a Monster in my Pocket!!!
 
15 min later

Tabata pullups

12-12-9-6-6-8-6-6

Anthony Bainbridge 02-19-2009 08:30 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;520457]Pretty disappointed with this time. I wasn't expecting to set a PR or anything, what with the extra 20# and doing all pullups chest to bar, but I was hoping for something under 4 min.[/QUOTE]

I wouldn't be disappointed! Most people at the games weren't under 4 minutes with 95 - let alone 115! Glad to see your training has been going well.

Christopher G. Woods 02-19-2009 06:45 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Anthony, metcon's been frustrating lately. I know going heavier is going to slow me down, but I can't help feeling like I'm lagging a bit. It's okay though; I think if I were ever truly satisfied with my times, I'd lose a lot of my motivation. Hopefully the extra work I'm starting to add in will kick start my cardio. On the upside, I'm setting absolute strength PR's consistently, and my overall conditioning is definitely better than it was this time last year.

3 x each:

forearm to instep lunges, 10 each leg
10 KB swings, 1.5 pood
15 ft rope climp, 1 ascent
L-sit, 10 breaths
max effort handstand

Press x 5

135-145-155-165-175

3 rounds
500m row
21 burpees
400m run

18:21

Time is approximate. After completing the first set of 500m row and burpees, I noticed that my stopwatch had failed to start. I timed from that point and added 3 minutes, so my actual time was probably a little less.

Christopher G. Woods 02-24-2009 05:52 PM

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

3 x 10 each:

45# OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

Squat Clean x 1

95-125-155-185-205-225-235(x)

"Annie"

50-40-30-20-10
double unders
situps

5:51

Squats cleans felt slow and unexplosive, couldn't get the catch to feel solid. Annie time wasn't too bad, 15 seconds over PR.

Sunday

3 x each:

10 forearm to instep lunges, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb, 1 ascent
L-sit on rings, 10 breaths
ME handstand

"Death by Pullups"

17 minutes+10 reps

3 hours later

30 min spin bike routine

393 kcal

Best score on the pullup ladder since I started doing all of my pullups chest to bar; getting very close to my old PR. I haven't used the spin bike on a regular basis in a while; I've slipped a little.

Yesterday

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscleups

Deadlifts

225x5
315x3
405x1
455x1
505x1 (PR)

400m run
50 ring dips
400m run
50 pushups
400m run
50 HSPU's

16:30

PR's are SWEET!!

Christopher G. Woods 02-26-2009 04:33 AM

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

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscleups

"Joshie"

3 rounds
50# dumbell snatch, 21 left arm
21 L sit pullups
50# dumbell snatch, 21 right arm
21 L sit pullups

26:03

200m sprints, every minute on the minute for ten minutes

35.23-40.00-42.22-49.75-55.44-54.31-56.21-52.67-53.53-58.60

Christopher G. Woods 02-26-2009 05:44 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

Front Squat x 3

135-225-275-315-335

Tabata Situps

16-16-15-15-15-13-12-15

Richard Vanmeerbeek 02-27-2009 02:28 AM

Re: I've got a Monster in my Pocket!!!
 
Sick time on Joshie man !

Christopher G. Woods 03-03-2009 08:21 AM

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

3 x each:

10 forearm to instep lunge
10 kettlebell swings, 1.5 pood
15 ft rope climb, 1 ascent
L-sit, 10 breaths
ME handstand

500m row
21 push press, 135#
500m row
18 push press, 135#
500m row
15 push press, 135#
500m row
12 push press, 135#

16:42

Sunday

3 x 10 each:

45# OHS
glute-ham raise
GHD situp
pullups
ring dips

Push Jerk x 1

185-205-225-245-255-255-255

First day of my light cycle; no bonus work. Stayed on 255 because it didn't feel solid until the last one.

Monday

3 x 10 each:

45#OHS
glute-ham raise
GHD situps
pullups
HSPU's, hands on boxes

100ft walking lunge
21 pullups
21 situps
100ft walking lunge
18 pullups
18 situps
100ft walking lunge
15 pullups
15 situps
100ft walking lunge
12 pullups
12 situps
100ft walking lunge
9 pullups
9 situps
100ft walking lunge
6 pullups
6 situps

9:19

Actually expected this to be harder. All pullups chest to bar.

Christopher G. Woods 03-03-2009 08:22 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Richard Vanmeerbeek;528381]Sick time on Joshie man ![/QUOTE]

Thanks Richard, those L-sit pullups are torture after a while.


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