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Old 11-18-2009, 02:07 PM   #331
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Thanks Arturo. I'm 5'4" and actually more like 175ish these days (what can I say, it's the holidays. I'll drop back down after Christmas, when I start getting ready for Sectionals). I do my own programming, pulling workouts and ideas from here and there. I've followed the main page at times, but find that it doesn't address my weaknesses as much as I would like. I also find that I can handle more volume on a 3 on-1 off-2 on-1 off schedule, instead of the 3 on-1 off schedule. Plus, it's easier to work around your life when you train on the same days every week. Right now, I'm not doing any kind of structured program. I'm just kind of programming on the fly, depending upon how I feel, what kind of time I have, and what I'm interested in doing that day. I try to lift heavy at least 3 times a week, if not 4-5, and do a metcon almost every session. I also try to do endurance work (either intervals or time trials) at least twice a week.
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Old 11-19-2009, 06:36 PM   #332
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

400m run

2 x 10 each:

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

Bench Press

135x5
185x5
205x5
225x5
235x5
245x5

21-15-9
back squat, 225#
burpees

7:12

Didn't make any PR attempts on the BP's. Back squats and burpees are fun.
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Old 11-20-2009, 05:26 PM   #333
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

2 x each:

25 double unders
20 reverse lunges
10 hip ext.
10 muscle-up transitions
10 dislocates

Snatch Grip Push Press + Snatch Balance + OHS

1x95
1x115
1x135
1x145
1x155
1x165

"Helen"

3 rounds
400m run
21 kettlebell swings, 1.5 pood
12 pullups

10:20

One of my all time worst Helen times. Runs were definitely labored. I should also be doing some intervals on the rower today, but I'm about a week overdue for a rest cycle and trying to stretch it until next week. I figure I might as well just take off Thanksgiving and the day after; cramming a workout into either of those days would be a *****.
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Old 11-21-2009, 01:52 PM   #334
Sean Dunston
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Re: I've got a Monster in my Pocket!!!

Quote:
Originally Posted by Christopher G. Woods View Post
400m run


21-15-9
back squat, 225#
burpees

7:12
I love it.
Consider making it a triplet by adding dead lifts @ 275# (or even 315# since you have such a high DL PR).
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Old 11-23-2009, 01:47 PM   #335
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Quote:
Originally Posted by Sean Dunston View Post
I love it.
Consider making it a triplet by adding dead lifts @ 275# (or even 315# since you have such a high DL PR).
Damn Sean, what'd I ever do to you?
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Old 11-23-2009, 03:47 PM   #336
Sean Dunston
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Re: I've got a Monster in my Pocket!!!

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Originally Posted by Christopher G. Woods View Post
Damn Sean, what'd I ever do to you?


Come on!
Now that you've read it, you know you want to do it!
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Old 11-23-2009, 05:45 PM   #337
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Quote:
Originally Posted by Sean Dunston View Post


Come on!
Now that you've read it, you know you want to do it!
We'll see. I'm taking off the latter half of this week, and when I pick back up things are going to get get cranked up even more. I'm really trying to push the upper limits of my ability to recover. I'm going to be trying some MONSTER WOD's during December; maybe that one will make an appearance.
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Old 11-23-2009, 05:55 PM   #338
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Took yesterday off. I couldn't workout at the box, because there was a cert going on. I had originally intended to go run sprints yesterday; unfortunately, I appear to have suffered a mild achilles strain, so sprints were a no-go. I couldn't figure out what else to do and ended up just taking the day off, as I'm already overdue for rest. I worked out today and will do so again tomorrow, then I'm taking the rest of the week off.

400m run

2 x each:

20 forearm to instep lunges
10 hip/back ext.
15 abmat situps
10 kipping pull-ups
10 push-ups

Squat Clean + Push Jerk + Split Jerk

1x95
1x115
1x135
1x155
1x175
1x195
1x215

5 rounds
10 strict pull-ups
10 strict ring dips
10 true push-ups (feet and hands on Dynamax balls, chest goes below parallel)
*all sets must be unbroken

15:28

Didn't try to go heavy on clean and jerk complex. Metcon was harder than advertised.
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Old 11-24-2009, 05:43 PM   #339
Arturo Garcia
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Re: I've got a Monster in my Pocket!!!

5'4", ok that explains how you look thick without being so heavy.

BTW, with your other abilities I could've sworn you had a faster Helen time
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Old 11-24-2009, 08:02 PM   #340
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

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Originally Posted by Arturo Garcia View Post
5'4", ok that explains how you look thick without being so heavy.

BTW, with your other abilities I could've sworn you had a faster Helen time
You'll note that I mention it not being one of my best times. My PR is about a minute faster.
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