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

Christopher G. Woods 03-03-2009 11:15 AM

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

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

21 hip-back ext.
400m run
18 hip-back ext.
400m run
15 hip-back ext.
400m run
12 hip-back ext.
400m run
9 hip-back ext.
400m run
6 hip-back ext.
400m run
3 hip-back ext.
400m run

18:20

Christopher G. Woods 03-05-2009 04:31 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

Press x 3

145-155-165-175-185(2)

"Helen"
3 rounds
400m run
21 kettlebell swings, 2 pood
12 pullups

11:12

Christopher G. Woods 03-06-2009 01:31 PM

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

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

Deadlifts

225x5
315x3
405x1
455x1
485x1
515 failed twice

500 double unders

11:19

Felt off today. I could tell when I struggled to get the 485 DL up. Felt a little tired yesterday too. Might have a cold or something. Double unders were a lot harder than I thought; first time doing an extended set of them.

Christopher G. Woods 03-07-2009 06:50 PM

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

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

"Barbara"

5 rounds
20 pullups
30 pushups
40 situps
50 squats

2:37-2:37-2:34-2:39-2:51

2000m row

8:44

I'm still in shock from my "Barbara" score. Usually, I'm over 3 minutes by the second or third round and my last is over 4. I didn't beat my best single round (2:33), but my goal was to improve my late round scores. I just tried to do each set unbroken, at a nice steady pace that wouldn't leave me winded. The row sucked, mainly because I ripped my hands pretty good on the last set of "Barbara". Haven't ripped in a while, so I guess I'm due. Glad it happened now, and not a week out from the qualifiers.

Christopher G. Woods 03-10-2009 04:56 PM

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

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

Snatch Balance

45x4
95x3
115x3
115x3
135x1

"Jackie"

1000m row
50 thrusters, 65#
30 pullups

8:08

Never done Jackie before, so I guess this is a PR. Would have liked to have been a little faster, even with the extra 20#. Row was sluggish, took over 4 min. Thruster in a set of 30, then two sets of 10. Pullups unbroken. First time working snatch balance as well. Did not feel strong at all. I definitely need to work on these.

Anthony Bainbridge 03-11-2009 05:21 AM

Re: I've got a Monster in my Pocket!!!
 
Wicked Barbara time!

Christopher G. Woods 03-12-2009 06:33 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Anthony, no one was more surprised than me.

Yesterday

3 x each:

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

Bench Press x 5

135-185-205-225-235

3k run

20:47

Shoulder was bothering me on the Bench. I miss the days when I could press 315. Run was supposed to be a 5k, but I was short on time and sucking ***.

Christopher G. Woods 03-14-2009 04:54 PM

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 muscle ups

20 min AMRAP

5 HSPU's
10 L-sit pullups
15 walking lunges

14 rounds + 5 HSPU's

10 x 250m row, 1 min rest between sets

1:00.5-1:00.7-55.3-54.0-56.1-57.0-59.2-58.6-1:00.1-58.0

Happy with the AMRAP. Got to improve on my rowing. Granted, I was a little tired from the WOD, but I should be pulling 250's in 45-50 seconds.

3 x 10 each:

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

"CrossFit Total"

Squat

225-315-405-435-465(PR)

Press

135-165-185-195x-195x

Deadlift

315-405-495x-495x-495

Total = 1135 (ties PR)

1000 single unders

7:19

Nice PR on the Squats. Press was weak, which I expected after the HSPU's in yesterday's WOD. I probably should have started lighter on the Deadlift, but I wanted to make sure I hit 1135 for my Total and still have a couple shots at a PR. My grip gave out on the first two sets; I'm guessing that's from the L-sit pullups yesterday.

Anthony Bainbridge 03-14-2009 05:12 PM

Re: I've got a Monster in my Pocket!!!
 
Again - I hate your squat.

Christopher G. Woods 03-15-2009 12:30 PM

Re: I've got a Monster in my Pocket!!!
 
Anthony, your squat problem is simple. You just need to stop wearing yourself out by doing all those ridiculously heavy deadlifts. :D

3 x each:

10 forearm to instep lunges, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb
ME ring L-sit
ME handstand

30 min AMRAP

5 pullups
5 ring dips
15 situps

30 rounds + 5 pullups + 5 ring dips

Christopher G. Woods 03-17-2009 01:17 PM

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

10 forearm to instep lunges, each leg
10 kettlebell swings, 1.5
15 ft rope climb
ME ring L-sit
ME handstands

Squat x 3

135-225-315-365-405-425-445(1)

400m run, 2min rest between

1:25-1:33-1:44-1:42

Mildly disappointing day. 425 is my 5 rep PR, but I still have trouble hitting higher than that for 3. Runs are definitely sluggish, I've got a month left to fix that.

Christopher G. Woods 03-18-2009 03:03 PM

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

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

5 rounds
155# hang squat clean, 9 reps
15t legless rope climb, 3 reps

29:50

Christopher G. Woods 03-19-2009 01:04 PM

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

5k row

21:40.8

Not a smart decision after the WOD; my elbows and shoulders are crazy inflamed.

Today:

3 x each:

250m row
20 double unders
15 hang squat snatch, 45#
10 burpees
5 muscle ups (2 rounds only, elbow pain)

"JT"

21-15-9
HSPU's
ring dips
pushups

8:30 (PR?)

I don't feel like this is the best time I've put up for this, but the best one I can find recorded is 9:22.

Christopher G. Woods 03-25-2009 04:54 PM

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

1 mile hill run

8:04

afternoon:

3 x 10 each

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

21 deadlifts, 225#
800m run
15 deadlifts
800m run
9 deadlifts
800m run

15:14

evening:

tabata row, kcal

6-5-5-6-5-5-5-6

tabata situps

16-18-18-17-18-18-17-18

Christopher G. Woods 03-26-2009 01:22 PM

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

30 min spin bike routine

398 kcal

afternoon:

3 x each

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

"Lynne"

5 rounds
ME bodyweight bench pree
ME pullups
rest as needed between rounds

20/25-15/22-16/25-15/25-13/26

Total=202

I learned something today. A half carb meal in the middle of my workday is fine; a half carb block meal in the middle of the day when I'm hanging around this house is just dandy; however, a half carb block meal sandwiched in between a 30 min spin routine and "Lynne" equals BONK! This score is 42 reps off my PR. The big place I noticed it was in the bench press, which is surprising. I expected my pullups to be down a little (which they were, but not much), since this is my first time doing "Lynne" chest to bar. My bench number are usually in the mid twenties for the first two rounds. I'm chalking it up to diet, but I think some extra pushup/bench work may be in order.

Christopher G. Woods 03-31-2009 06:25 PM

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

early morning:

1 mile hill run

7:44

afternoon

"Karen"

150 wallball

8:35

Horrible. Wallball is my bane.

10 x 100m sprints, every minute on the minute

Didn't bother to time each of these, but all were under 15s.



Sunday

Front Squat x 3

135-225-275-315-335-345(PR)-355(1)(PR)

Tabata Pushups

23-20-16-10-10-10-11-11



Monday

4 x 800m sprints

3:27-3:37-3:40-3:49

Hip was killing me, could have been faster.



Today

10 rounds
10 pullups
10 pushups

Not sure what my time was. Forgot to stop the stopwatch. Wasn't good. Started feeling uncomfortable tightness in my left pec early on. Also, hands felt like they were going to rip. Need to refocus on callous maintenance and getting more sleep.

Christopher G. Woods 04-02-2009 03:17 PM

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

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

"Fight Gone Bad"

3 rounds of 1 min each
wallball
SDHP, 75#
box jump, 20"
push press, 75#
row
rest 1 min between rounds

264

My worst FGB score ever. Something's been a little off this past week, and I'm not sure what it is. I know I haven't been getting enough sleep regularly, but I got plenty last night. I think one of my problems is that I've been a little sedentary in my down time. I've been spending to much time sitting around the house and my baseline energy level is too low. When I get into them gym it's harder to pump it up to the level I need to be at. Another factor is that there's a lot of things I haven't been getting done lately, for various reasons, so my stress level is elevated. Time to re-implement some of my focus methodology.

Christopher G. Woods 04-03-2009 03:19 PM

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

1 mile hill run

8:21

A little slow, but I wasn't pushing very hard.

afternoon

3 x each

250m row
20 double unders
15 sotts press, 45#
10 burpees
5 muscle ups

"Nicole"

20 min AMRAP
400m run
ME pullups

25-20-20-16-18

5 rounds + 400m

99 total pullups

A little down from last time.

Christopher G. Woods 04-06-2009 01:21 PM

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

250m row
20 double unders
15 sotts press, 45#
10 burpees

3 rounds
21 L-sit pullups
3 L-rope climbs, 15ft

18:46

I think my forearms are going to explode!

Christopher G. Woods 04-06-2009 03:26 PM

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

20 x 40 yard dash, every 30 seconds on the mark

Christopher G. Woods 04-07-2009 02:33 PM

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

10 lunge w/ twist, each leg
10 kettlebell swings, 1.5 pood
15 ft rope climb, 1 ascent
10 knees to elbow
10 pushups

"Nancy"

5 rounds
400m run
15 OHS, 95#

16:15

This is probably my worst "Nancy" ever. Hips were really tight today, which made running even more of a chore than usual. Also, I picked a bad spot on the parking lot for my OHS's; I kept having to pause to keep my bar from rolling away before starting my runs.

Christopher G. Woods 04-08-2009 04:50 PM

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

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

Hang Power Clean and Jerk x 1

135-155-175-195-205-225-235(x3)

Due to a brain fart while changing plates, I only increased by 10# after the 195 set. I didn't realize until after I'd hit the 225, thinking it was 235 (I had a bunch of small plates on there). I think if I'd tried 235 a set sooner I could have hit it.

5 x 200m sprint, rest as needed

31.85-31.76-30.00-33.85-33.65

I would have liked to rest a little longer before the last two sprints, but I had to teach a class and was running short on time. My legs were starting to get really stiff.

Christopher G. Woods 04-10-2009 06:22 PM

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

10 lunges w/twist, each leg
10 kettlebell swings, 1.5 pood
15ft rope climb
10 knees to elbow
10 pushups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

7:39 (PR)

1:40 off my previous time. I was just hoping to get sub 9.

Christopher G. Woods 04-12-2009 02:16 PM

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

3 x 10 each

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

Press x 1

155-165-175-185-195x

Push Press x 3

175-185-195-205-215

Push Jerk x 3

195-205-215-225(2)-225(3)

today

5k run

26:07

Left shin started to cramp about 15 minutes in; had to stop a few times.

Christopher G. Woods 04-14-2009 12:23 PM

Re: I've got a Monster in my Pocket!!!
 
Starting to taper down for the qualifiers next weekend, so I'll only be working out every other day until then.

3 x 10 each

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

5-4-3-2-1 rep rounds

Back Squat, 375*
Press, 155*
Deadlift, 405*

*all weights are 80% of 1 rep PR.

14:28

Christopher G. Woods 04-16-2009 12:59 PM

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

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

3 rounds
500m row
21 burpees
400m run

18:13 (PR)

8 seconds off my last time (which was questionable anyway). Wasn't really pushing it either, just kept a relaxed pace and never stopped.

Christopher G. Woods 04-18-2009 04:58 PM

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

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

30 muscleups for time

6:41

No PR today. I lost some time because I didn't double check my rings. I noticed after the first 7 that they were slightly uneven. Transition was a little off today and I kept breaking my feet.

Michael Carr 04-30-2009 08:07 PM

Re: I've got a Monster in my Pocket!!!
 
Hey Chris, some great work going on here! Figured I would drop in and say hey. I plan on starting my log sometime in the next few days. Ill hit you up again once I do. Great seeing you at the Qual.....

Christopher G. Woods 05-02-2009 05:03 PM

Re: I've got a Monster in my Pocket!!!
 
It was good to see you too, Mike. Great work this weekend!

Christopher G. Woods 05-02-2009 05:12 PM

Re: I've got a Monster in my Pocket!!!
 
Mid-Atlantic Qualifier times (rank):

WOD 1

2k row

7:54 (97th)

WOD 2

3 rounds
10 Deadlifts, 275#
50 double unders

2:52 (1st)

WOD 3

400m run
21 OHS, 95#
21 box jumps, 24"
400m run
15 OHS
15 box jumps
400m run
9 OHS
9 box jumps

11:36 (57th)

WOD 4

21-15-9
Squat Snatch, 95#
Pullups, chest to bar

6:54 (4th)

Total: 29:17 (9th)

Obviously, the row and the run/ohs/box jump wod's are what killed me. I don't like to use it as a cruch, but I was sick for a week going into the qual's (still am) and my lungs were shot. The bottom line is, I missed qualifying by 1 minute. That's 15 seconds per workout. Sick or not, 15 sec isn't much. I could have done better. Now, it looks like I might have a second chance. Time to train harder and do what I can to fix these weak spots.

Christopher G. Woods 05-02-2009 05:46 PM

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

Press x 1

165-175-185-195x-195x-190x-185x

Can't seem to figure out the magical alignment of planets that allows me to press more than 185. I've done it a couple times, but can't seem to do it consistently.

Friday

15 back squats, 315#
500m row

2:47

This was a challenge form CrossFit Endurance. My sub-3 gets me into the cert for free. Free certs are SWEET!

Today

30 min AMRAP
7 deadlifts, 185#
7 knees to elbow
7 burpees

This month's Painstorm, looks a lot easier on paper. I went with overhand grip on the DL's. Using an alternating grip would make the KTE's a lot easier. I'll probably try this again.

Christopher G. Woods 05-04-2009 03:28 PM

Re: I've got a Monster in my Pocket!!!
 
Haha, forgot to post my score for Painstorm.

18 rounds

Today:

Weighted Pullups x 5

25-35-45-55-65

5 x 500m row, 2min rest in between

1:43.4-1:50.7-1:58.1-2:02.2-2:03.2

Christopher G. Woods 05-05-2009 01:28 PM

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

10 thrusters, 135#
10 burpees

5:38

This was a lot harder than I expected. I flew through the first round in about seconds, but the second round of thrusters hit me like a ton of bricks.

Michael Carr 05-06-2009 02:04 PM

Re: I've got a Monster in my Pocket!!!
 
Good Stuff....I might have to give that one a try. Heavy thrusters always kick my arse...although I make up for it with the burpees. I'm assuming the burpees didn't slow you down though?

Christopher G. Woods 05-06-2009 04:47 PM

Re: I've got a Monster in my Pocket!!!
 
The burpees weren't a problem, though I was a little winded on the second set. I still don't feel like it should have been as hard as it was. I was a meal behind schedule that day, which might have had something to do with it. I'll try it again in a month or so.

Christopher G. Woods 05-06-2009 05:00 PM

Re: I've got a Monster in my Pocket!!!
 
6 rounds
pullups, 1 min max reps
lunges, 1 min max reps
situps, 1 min max reps
rest 1 min
1.5 pood kettlebell swings, 1 min max reps
pushups, 1 min max reps
double unders, 1 min max reps
rest 1 min

Rnd pull lunge sit swing push double Tot
1. 33 46 39 29 36 42 =225
2. 21 41 30 20 35 30 =177
3. 23 32 32 20 32 36 =175
4. 19 30 26 22 30 33 =160
5. 20 34 26 23 30 30 =163
6. 18 34 31 25 35 33 =176

Total=1076

I came up with the idea of doing a FGB style WOD with the 12 x 3 min rounds a while ago, but I had never actually done it. Man, grueling is the only word that can describe it. However, an hour and a half later, I feel pretty good.

Christopher G. Woods 05-12-2009 03:51 PM

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

Dumbell Bench Press x 10

70-80-90-100-100

2000m row

8:17

Back seized up on the last rep of the last set of BP. It passed quickly, but it made me a little nervous going into the row. About 500m in my left forearm started to cramp up. Apperently, my grip still hadn't recovered from all the pullups and swings on Wednesday.

Saturday

4 rounds
400m run
50 squats

12:33

Not my best time on this, but not my worst either.

Today

Clean and Jerk x 1

135-155-175-195-215-225-235-245x-245x

Hurt my wrist on the second attempt at 245. I'll be running tomorrow, so it won't be a problem. However, I'm supposed to do "Hansen" on Thursday; hopefully, it will be better by then.

Christopher G. Woods 05-18-2009 03:28 PM

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

45# OHS
glute-ham raise
GHD situp
pullups
pushups

Deadlifts x 1

135-225-315-405-455-495-515x-515x

Back in action! Decided to take a week off after I hurt the wrist, let that and a few other things heal up a bit. Starting my new program today. The goal is to improve my O-lifting, become a faster rower/runner, and finally achieve the allusive 3 x Bodyweight Deadlift. Took a crack at it today; the first attempt started to come off the ground, but I was seeing stars after a few inches. The second attempt didn't even budge.

Christopher G. Woods 05-19-2009 03:41 PM

Re: I've got a Monster in my Pocket!!!
 
Trail Run- short loop

28:37 (PR)

First trail run of the season. Best time on this route (which used to be my medium route) by about a minute. Still not sure exactly how long it is. My guess is somewhere between 4 and 5 kilometers.

Christopher G. Woods 05-20-2009 03:30 PM

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

500m row

2 x 10

lunge w/twist, each leg
pvc dislocates
abmat situps, prone

"Cindy"

20 min AMRAP
5 pullups
10 pushups
15 squats

22 rounds + 5 pullups + 10 pushups + 11 squats

This is a PR for my chest to bar/*** to ankles era. My overall PR of 28 was done chin over bar/parallel.


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