Back to the Basics

[Mahler]

Chris,
I really like the looks of those numbers on the front squats. From the looks of those, you would never know you were having back problems. Nice work.

[Chris-STL]

Crossfit is an odd program that is kinda difficult to explain. It is sort of a "practical fitness" program that is meant to prepare you for anything, rather than focus on one certain thing. There is lifting, ploy's, running, intervals, etc all wrapped up. There is a new workout (or rest day) posted on the site every day.

Mahler: I wouldn't say I'm having back problems per say. I was doing a set of 5 rack pulls 2 days ago and felt a little tweak in my lower back on pull number 4. I stopped, shut it down, then blasted it with mobility that night. Its still a bit funky feeling, but not an all out injury (yet.)

[Chris-STL]

Lunch time workout!

Ate my chicken and basil cream sauce that Mel made. Yum, have to remember to complement her on that tonight.

so today I tried 2 motions, 4 excercises, 3 sets each. I liked it much better. I'd like to toss in a 4th set though, maybe I can do half and half.

SS1
ATG Squats
8x185
4x205
8x185
Chin-ups
8x25
5x50
8x25

SS2
DB Lunges
10x45s
5x60s
10x45s
Face Pulls
10x70
5x110
10x80

[Chris-STL]

I decided to start doing the Crossfit warm up (guess it just wasn't hard enough already)

Warmup
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Back Ext (Sub swiss ball supermans)
10x Pullup
10x Dips
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Back Ext (Sub swiss ball supermans)
10x chinup
10x Dips
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Back Ext (Sub swiss ball supermans)
10x Pullup
10x Dips

Sheesh! I'm warm!!! I'm warm!!!

Now for the actual workout.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time 13:30

I got through the first 21 dls, and 8 of the 15 before I felt my back a bit. I switched to Bulgs for the remainder of the workout and it was fine.

I also got 3 real hand stand pushups done, but the rest were with toes hooked over a bar.

[bigDman]

thats one hell of a "warm up"

[RacerBill]

Ditto what Paul said. That "warmup" looks more like a GPP workout.

Nice WOD time!

I was poking around on Crossfit and I can't find anything on the "Samson stretch." What is that?

[Chris-STL]

Here ya go.

2.10. What's a Samson Stretch?To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.

[mel]

It definitely looked like a workout, not a warm up, wow!

mel

[Chris-STL]

I think thats the first time Mel saw me doing my crossfit stuff. She said "uh, are you ok"

"yeah, me curled up on the floor in a pool of sweat is pretty normal."

[UpNorth]

Originally Posted by Chris-STL

I also got 3 real hand stand pushups done, but the rest were with toes hooked over a bar.

Congrats! Those are much tougher then they seem.

Also, the CF "warm-up" will get easier. Keep in mind while they call it a warm-up it is really more of a skill exercise. Those exercises are in there so when the metcon workouts come up you are getting the conditioning benefits and not just frying your triceps on things like pull-ups.

[Chris-STL]

North: Yeah I know it will. I like the look of it because it gives me some added volume everyday. I'm just happy I can actually do it all. I was kinda skeptical I could get all the reps in (the last set of dips were tough).

Lunch time workout!
2 motions:
Upper push
Lower hip dominant

SS1
Bench
10x205
5x225
7x205

Stiff Legged Deadlift
10x90
10x90
10x90

SS2
side to side pushups
10x
10x
10x

Stability ball bridge with leg curl
10x
10x
10x

Back was a tad sore today, so I tried to take it easy on it, but still get some work in.

[Biskit]

Chris,

Those single leg dead lifts look hard, I should try them out in advance someday. Good lunch workout. I went at 6am today, I like getting it out of the way. Too much to do when I arrive at the homestead.

Deb

[Chris-STL]

Sorry I got too quick with my abbreviations. they were stiff legged's, not single legs. I've tried singles in the past, but I usually just fall over =-p.

[Biskit]

Oh- Well try them tomorrow!

'=]

[Chris-STL]

Crossfit!

Warmup (3 Rounds)
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Back Ext (Sub swiss ball supermans)
10x Chinup (alternating chinup/pullup)
10x Dips

Time: 15:00
Took this pretty slow and deliberate today. It is a warmup after all!

Workout
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time

time: 8:07 @ 95lbs

I'm not very good at o-lifts. I was doing sets of 5 then checking my form on several videos. By the end I was getting 'ok' at them, but they need work. This is actually one of the reasons I started crossfit and try not to opt out of any workout. To force me to learn these.

[L'ilJ]

Crossfit is just nutty. So you snatched 95 pounds 30 times in 8 minutes? Power snatch or regular ol' snatch? I really just want to write the word snatch in someone else's log besides mine.

[Chris-STL]

Umm

I don't know...

I mainly tried to do this.

[bigDman]

Originally Posted by L'ilJ

Crossfit is just nutty.

Quoted for emphasis