Back to the Basics

[tcoy777]

Chris,

these workouts seem crazy hard. Great job. When you a workout like yesterday, the pull ups, push ups, and squats; do you add weight to the squats or are they BW?

[Chris-STL]

It's all bodyweight. Trust me, thats enough.

[Chris-STL]

No warmup today.

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

Time: 27:05

Compare to 12-4
Time : 37:54
(this one was with a warmup at the beginning)

Compare to 10-25
Time : 32:46 (no warmup)

Thats 5+ min in two and a half months. Pretty excited about that.

[Bill2380]

Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

18 rounds

Damn, that's good. You just crushed my 13 rounds. I have to get my pull-ups back to where they were 18 months ago when I stopped Cross Fitting.

[Chris-STL]

To be fair, I kipped them. You do dead hangs right? that makes a world of difference.

[mel]

Wow that's an awesome gain babe! The gains you keep making on this crazy program almost, almost tempt me to try it......

Stressing ALMOST.

mel

[tcoy777]

I thought it was just body weight, but just wanted to make sure you were not completely insane!!

[K-Court]

I think the operative word is "completely".

[Chris-STL]

Hmm, I think that is a compliment. Not sure though! =-)

So after squats on Monday, Bodyweight squats on tues, and running on wed, my quads (not to mention my flexors and hams) are fried. Much love for days off.

[GG300]

Smoking job with your "MIchael" workout, those are great gains for just a few months.

[tcoy777]

Oh it is with out a doubt!! I would pass out after some of these workouts. I may need to try a round of this one day on my off week.

[Chris-STL]

Thanks guys!

If you do them, just remember to pace yourself a bit on the first round. You will probably go into it thinking you will blast it as hard as you can. Then the second round you will drop your expectations to pretty much just survival.

[Chris-STL]

Man, I was sickly all weekend, and we had some major S hit the fan at work (lost a server and had to rebuild over the weekend) so just now getting back at it. This is a repeat, and I'm still feeling a bit shakey, but here goes.

Crossfit!
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

I got through 10reps, had a 15 sec break before having to start 11, but I tossed in the towel.
55 chins in 9:45 min.

Compare to 11/30
I got through 10reps, barely. Didn't even go for 11.
55 chins in 10 min.

10/29
I got through 8, could only get 5 before my 9th min was up.
41 Chins, 9 min

Impressed actually, considering I've been eating like crap and have been sick. I'll take it!

[RacerBill]

Nice progress, Chris. Even more impressive given the circumstances. You'll blow this one away next time, when you're feeling great and eating well.

[stingo]

Yup due to the circumstances you did quite well. Good work.

[Chris-STL]

Thanks guys, I'm feeling better today, and its a good thing too. Nasty workout today...

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (Sub 35lb DB Swings)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (Sub 8lb med ball)
50 Burpees
50 Double unders
Post time to comments.

Time: 34:23

Ouch...

The Burpees took almost 10 min of this time. I was pretty worried about the Double unders too, but I was ripping off chains of 10+ without missing. So they went ok.

Ok, going to puke now.

[Bill2380]

Ok, going to puke now.

You've earned it.

[lance02]

That workout does look nasty -- and worthy of puking! Nice job pushing through it!