Back to the Basics

[Chris-STL]

I saw this on crossfits site today, I thought it was pretty accurate.

I know there's a CrossFit warmup, but how about a CrossFit cooldown?
I know that my cooldown usually consists of: 1) lying on the floor, 2)trying not to die, and 3) having people stare at me. #4 is optional and involves me, a toilet, and a clown named Pukie.
Is there any set stretching or anything established?
Thanks.

[RacerBill]

Haha! That's pretty funny.

And that was one intense workout. Geez, that looks tough.

[Lost Dog]

Originally Posted by Chris-STL

Deads (with all the talk of 405 DL's lately, figured I would see if I could get it again, I've done 405 once before)
325x1
405xf
405xf
375x1
Just not quite back there yet.

I seem to be at the same stage of "not quite back there yet." I've done 405 before, too.

[gregl515]

225 Bulgarian Dls aare impressive!

[lance02]

Great pictures Chris! Crossfit workouts look tough -- I'll have to take a look into them.

[Chris-STL]

LD: Yeah it was the begining of last summer at the end of my second round of str 1. I've gotten 385 recently, but thats as close as I've come.

Greg: Worse part about Bulgs are that my bar is smooth right where I need to grip. I just can barely hold on long enough to knock out 8 reps.

Bill/Lance: Crossfit is wierd. Cool, but wierd. It is nice when you have fitness add like me, because you never know what the next day is going to be.

[Chris-STL]

Cross fit fun!

Chinups! Yays!

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 8, could only get 5 before my 9th min was up.


41 chins in 9 min.

[Victoria]

Hey Chris,

Great work on the chins! I LOVE Mojo!!! Great pics. I used to camp all the time. Now, I just want a nice hotel room...

[stingo]

Clowns are ebil!

[Chris-STL]

Everybody loves the dog... Good thing he can't read, he'd be more full of himself than he already is.

[Alcoholiday]

let's see who can pull 405 first, eh?

[Chris-STL]

Oh hell...

Sure I'll give it a shot!

[RacerBill]

This will be fun to watch!

[Chris-STL]

Don't hold your breath! If my fitness ADD will hold off for another month or so I can probably do it, but thats a big IF.

[Chris-STL]

So its time to shake up my lunch workout.

Things I have to work with:
1. About 35 min of "work time" Can be as much as 45, but not everyday
2. A full gym with hardly anyone ever there.
3. 4 days a week (occasionaly only 3)

Restrictions:
1. the 3-4 days a week are all back to back (I have to take Monday off, which leaves Tu-F)
2. I have to be able to skip if shit is hitting the fan at work
3. I still want to be able to do Crossfit at night (thats 5 days a week with two rests)

Goals:
1. More volume (3 slow ass sets just didn't seem like it was doing much)
2. Keep it fun (this time is a release for me, I won't do some program that is overly complex or not enjoyable)
3. Lift heavy (this is part of 2. lifting heavy is fun)
4. More turbulence (I still have some weight to loose, so the slow old pyramids have to go)
5. Pull 405 (I mean hey, it was a challenge!)
6. Train a "motion" more than 1 day a week (ties into 5)

Motions I like to stick to:
Upper Pull
Upper Push
Lower push (or knee dominant)
Lower pull (or hip dominant)

Today I tried the following
Superset 2 motions, train 1 from each motion. Use a wave set to do volume and heavy weight 60 sec rest between sets.

SS1
Pullups
10x
5x25
10x
5x25
BSS
10x40s
5x60s
10x40s
5x60s

SS2
1 arm militarys
10x35
6x45
10x35
6x45
Rack pulls
10x275
5x325
10x275
4x325

Comments: this took a bit too long, probably about right if I stepped back to 3 sets each. Also it was fairly taxing, after 4 straight days of this, I'm going to really need a rest day. I rarely get a "true" rest day.

I think next time I will try a similar one, but train 2 exercises from 2 non competing motions.

[bigDman]

Originally Posted by Chris-STL

Crossfit hell today.

50 Ring Dips (no rings, did standard dips)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (yeah right. Subbed hand stands with feet hooked over bar raised as high as i could get it. Also used small step to limit depth. in hind sight i could have done without the step i think.)
Run 400 meters

27 min

I only threw up in my mouth a little twice!

Intense. Defiantly Going to try it

[RacerBill]

Originally Posted by Chris-STL

Don't hold your breath! If my fitness ADD will hold off for another month or so I can probably do it, but thats a big IF.

Dude, hang in there. We'll keep you on track. And if that fails, now we can sic Mel on you. You KNOW you better do what she says!!

[Victoria]

Yeah...what Bill said!!!!