Back to the Basics

[Chris-STL]

Thank you LD, but to tell the truth, I've been mailing it in the last month or so. I am going to try to get serious again. Crossfit aparently was aware that I was going to start getting after it again and posted the meanest workout they have. God help me...
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (300)
Bench press: body weight (205)
Clean: 3/4 body weight (155)

Set up three bars and storm through for time.
Post time to comments.

Chris Time: 51:40

Compare to 11-14:
52:17

Wow, Its good to know I haven't fallen off the ship. I was feeling like I was in pretty good shape back in Nov, and I trimmed off 30 seconds. Not much, but I figured it would be over that time.

[Chris-STL]

We Scaled Zachs a lot. I wanted him to feel what it was like to push through the reps, but was a bit worried about really pushing on the weight.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 70lbs
Bench press: 45lbs
Clean: 45lbs

Zach Time: 32:39

[Lost Dog]

That does look tough. I'm skeptical about handling my body weight on the bench for 10 reps.

[Chris-STL]

Its ugly, everyone will have their weak area. Bench is almost a break for me. DL's arn't hard, but they suck a lot of energy. The cleans just eat me alive.

Here is a video of a girl that has trouble with the Bench and how she breaks it up.

[tcoy777]

nice workout! there is no way I could do 10 of body weight on the bench press. Let alone doing the rest of the workout reps.

[Lost Dog]

There was a chick at the gym doing the WOD. 33 minutes. She was jamming.

[mel]

This is one workout that just blows my mind. It looks like pure pain and goes on forever!

mel

[Chris-STL]

Yeah, make not mistake, my times are terrible. I took a video of myself yesterday, and I do way more standing around than actually lifting.

[Bill2380]

Chis, your current weights are my goal weights and your current time is my goal time. So quit saying how bad it is.

You picked a hell of a time to start back. Linda and Filthy 50s back to back. Luckily I scheduled a rest day yesterday and tonight is basketball night. I'll be checking your time when I get back from my after b-ball beers.

[Chris-STL]

Yeah, I skipped the 50's! All those deads on a back that wasn't really ready for it. My Body screamed rest day today.

Zach's time was 44:01 though!

[Lost Dog]

Originally Posted by Chris-STL

Yeah, make not mistake, my times are terrible. I took a video of myself yesterday, and I do way more standing around than actually lifting.

She said she's been doing crossfit for about two years and she'd done this one many times. Although, when I came back here to look at the formula, I realized that she wasn't using the full weight. Unless she really weighs 75lbs...

[Chris-STL]

Yeah, that workout sure would be easier if I was lighter.

Rested again yesterday, so going to give it a go today. I did figure one thing out though. I take a break, then I come back with a fury. I'm not as young as I used to be though, so it results in a yo-yo effect because of soreness, injury, etc. Today I am going to deliberately go slow and try to ease into this some.

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

Zach: 10 Rounds
Chris: 10 Rounds

Going slow was hard in its own right. I made sure I did everything as strict as I could, without cutting corners on the squats and pu's.

[hard_rox]

Originally Posted by Chris-STL

I did figure one thing out though. I take a break, then I come back with a fury. I'm not as young as I used to be though, so it results in a yo-yo effect because of soreness, injury, etc.

Well at least you figured that out at 32 yo. It took some of us a little longer to make that realization.

Good job with the workouts, Chris. This time next month I should be joining you in the pain and misery....I mean triumph and growth....yeah that's the ticket.

[Deserve]

Originally Posted by hard_rox

Well at least you figured that out at 32 yo. It took some of us a little longer to make that realization.

Good job with the workouts, Chris. This time next month I should be joining you in the pain and misery....I mean triumph and growth....yeah that's the ticket.

Preach on borther.

[Chris-STL]

Figuring it out and actually practicing what I preach are two different things though!

My legs are dead today though. It is amazing the ammount of work you can get from just doing deep body weight squats.

HR, are you starting xfit? Misery does love company!

[Chris-STL]

Ok easing into it is working so far. Good week for it too. Got a nice chest, back and leg burn. today should be interesting. It is probably my favorite CF workout. I really enjoy benching and pullups, so the combo is just fun.

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
BW:205

15/15
12/12
10/11
9/9
8/9

Compare to:
2-22
14/14
11/11
9/10
8/9
6/9

Compare to:
1-17
R1: 11/14
R2: 8/11
R3: 6/10
R4: 6/9
R5: 4/9

Compare to 12/7
13/14
10/10
8/10
6/8
5/7

Compare to 10-23
10/10
6/6
5/6
3/5
4/5

[RacerBill]

Look at that Lynne improvement! You've increased volume by about 50% since October. Good work, Chris.

[Bill2380]

Damn.