Back to the Basics

[Chris-STL]

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Too cold outside, and no gym or treadmill, so going to sub 300 Running style skips on the jump rope each round.


Time 28:22

[gregl515]

You are becoming a pullup/chinup machine!

[Chris-STL]

I don't know about that Greg, but thanks!


Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.

6 rounds + 5 HSPU's

Compare to 11-12
4 rounds + 3 HSPU's


Major improvement on the HSPU's. Still using just the lowest aerobic riser to limit depth, but they are getting there.

[Chris-STL]

I'm still alive!

My Achillies still isn't quite back to normal. I have a checkup at the docs tomorrow and I will probably ask her about it to make sure I can push on without it being fully back to normal.

However tonight I plan to crossfit, and for an added bonus, my 13 year old son who just finished up his basketball season is going to start it with me. I'll have to scale or modify some of the stuff, but I'm pretty excited that he wants to do it.

[Biskit]

Originally Posted by Chris-STL

I'm still alive!

My Achillies still isn't quite back to normal. I have a checkup at the docs tomorrow and I will probably ask her about it to make sure I can push on without it being fully back to normal.

However tonight I plan to crossfit, and for an added bonus, my 13 year old son who just finished up his basketball season is going to start it with me. I'll have to scale or modify some of the stuff, but I'm pretty excited that he wants to do it.

It's nice your son wants to workout with you! Being a mom who lifts, my sons don't want any help from me...it's embarrassing! But just the other day, my nephew (16) and my son (15.11) were working out in our basement. I told them in a passing fashion, ya know, you should be doing the deadlifts! Well, my nephew said show us. So, I easily hoisted the bar on which they had ALL the plates we own, and demonstrated a few RDLs. Ok, thanks they said. So I left. Two minutes later, my nephew yells up to me, hey, Auntie Debbie, can you show us that lift again? I looked at my husband with raised eyebrows. Sure, no problem guys! So I helped them with form and technique, and I think they were eager to learn new stuff....it's just that I'm a GIRL! An old broad at that! Hopefully, they'll ask me more. I like teaching them new things.

Deb

[Chris-STL]

Well this should be a good one to get back in the swing of things. No ankle extensions to aggravate my foot.

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

19 rounds (was 5 squats short of 20 when the timer went off...grrr)

Compare to 1/8
18 Rounds


My son also completed this. He subbed jumping pullups for regs, but his squats were all the way to the ground (mine are more like halfway below 90 and atg)

Zach
12 Rounds

Was awsome to see him push himself like this. He has lifted with us before, but nothing like xfit. I did fall just barely short of my goal of 20, but I guess that leaves room for improvement next time.

[Bill2380]

20 rounds is really moving. I can't see how anyone could do too many more. Fantastic job.

Cool that your son is doing the same workout. My 22 year old is benching and curling in anticipation of his final spring break.

[Bill2380]

I stand corrected, some people can do more than 20. I got this from the CrossFit website, UNBELIEVABLE:

Cindy - 32 rounds + 5 pullups, 10 pushups and 1 squat. Kipping pullups, chest to deck/full elbow extension pushups, Dynamax depth/full hip extension squats.
Everything unbroken, but if the WOD were ten minutes longer the pushups would have fallen within the next couple rounds.
Comment #59 - Posted by Kelly Moore F/44/5'/114# on January 28, 2008 04:15 AM

Note that Kelly is a 44 year old female.

[LisaS]

I'm not sure that Kelly Moore counts - she's an animal.

[RacerBill]

Crossfit celebrities like Kelly, Eva or Greg shouldn't be compared to ordinary human beings.

Nice job, Chris -- both doing so well with Cindy, and getting Zach involved.

Hope the ankle is nothing serious.

[stingo]

Nice work on a tough, tough workout like that.

[Chris-STL]

I just did a quick search on her and um, I'm pretty sure she doesn't count! =-)

Thanks guys, it was cool watching him push through it. He's always been interested in working out, but he is missing that ability to push himself. He will do the easy reps, but not those last one or two that really burn. He pushed really hard through this and was really taking it seriously. I was pretty proud.

[Chris-STL]

Crossfit!

"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Time: 13:39

Notes: the first 5 were with 135. Thats when I remembered how bad I suck at these. The other 25 were at 115.

Zach's Time: 16:55

Notes: we scaled his workout to just the bar, and only 20 reps. Alot of this time was spent working on his form. He ended up doing pretty good. Better than my form, course thats not too hard!

[Chris-STL]

Crossfit!

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Time: 29:35

Zach's Scaled Version:
Three rounds for time of:
65 Deadlift, 10 reps
5 Handstand push-ups
5 Pull-ups
45 (55x5 first round) pound Thruster, 10 reps

Time:18:34

Notes: Zach has a really good looking deadlift and hspu. He is also only about 90lbs, so his weight is decent for a beginher.

Me on the other hand had 0 motivation tonight. I'm glad he is working out with me or I probably would have skipped tonight.

[mel]

I went in and watched Zach for a while. I can't explain how cool it is to see him get up to that bar and have such good form dead lifting. He's set for life if he can take the skills he's learning now and make them part of a lifestyle.

I'm so proud of both of them for getting in there and working hard tonight!

mel

[Bill2380]

34:36.... you smoked me, great job.

[LisaS]

looks like the "beat your own time' aspect is really motivating Zach. That's excellent. Cool to be doing it with Dad too. Good job to both of you.

[Lost Dog]

brutal