Back to the Basics

[Chris-STL]

Well I missed my workout at lunch today, but Crossfit is an easy one, so I will just mash them all together tonight.

Crossfit!

Warmup (3 Rounds)
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Back Ext
10x Pullup/Chinup alternating
10x Dips

Time : 8:53

WorkoutBack squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.


BS: 295, SP: 155, DL: 405
Yays! tied my old PR for the deadlift. 405 felt pretty easy, but I failed a 415 pull. Next time. Also the shoulders are awsome! I really screwed up my shoulders back in high school, and they are very hard to improve. I recall not too long ago doing 95 for 3 or 4 reps and feeling like death.

Makeup Workout:
Lower Body (Hip)

Deadlift
6x315
8x245

Bridge with Leg Curl
8x
8x
8x

Stiff Legged DL
8x135
8x135
8x135

[bigDman]

strong pulling

[Chris-STL]

Thank you. It feels good to get back some numbers that I lost over the summer.

[Mahler]

Hey, Chris, those deads are looking good.

[Chris-STL]

Thanks John, they are getting there. Back is a bit sore today, but in a good way.

Lunch workout today was me just playing around with some funky pullups to see how much stronger i've gotten. I still can't quite do a true sternum, but I'm close.

Workout:
Upper Body Pull

Sternum pullups
8x
6x

1 arm rope pullups (each arm, 1 set pulls, 1 set chins)
4x
3x

Wood choppers
8x110
8x110

Face Pulls
8x110
8x110

[Chris-STL]

Whops, kinda forgot to post my workout from last night.

Crossfit!

Warmup (3 Rounds)
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Back Ext
10x Pullup/Chinup alternating
10x Dips

Time : 9:45

Workout
Run 5 K (did 3 miles)


Time: 27:50

Holy crap I'm slow! I was running with everything I had. I thought I was going to pass out at the end, and I could only muster about a 9:30 min mile. Gonna have to work on that.

[Chris-STL]

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, barely. Didn't even go for 11.
55 chins in 10 min.

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

Pretty good increase. All the volume is paying off.

[RacerBill]

Wow. That's impressive improvement for one month's work.

[lance02]

Crossfit is serving you well Chris! Impressive pull ups!

[UpNorth]

Originally Posted by Chris-STL

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, barely. Didn't even go for 11.
55 chins in 10 min.

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

Pretty good increase. All the volume is paying off.

Told ya' all the stuff in the warm up would pay off Nice work!

[Chris-STL]

Thanks! Yeah UpNorth I think it is mainly a result of the warmup. Those exercises are almost becoming trivial now when they are in a WOD.

Crossfit!

Warmup (3 Rounds)
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Supermans
10x Chinup (Kippers)
10x Dips

Time : 8:06

Workout
5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
Post reps.

R1: 67du/21cpj
R2: 42du/15cpj
R3: 21du/6cpj

bleh. This was probably the hardest one I have done from a skill angle. I am pretty lame at both exercises. I finally got into some kind of rhythm with the double unders near the end, but they were still in bursts of 4-7.

[bigDman]

crossfit is intense

[T-Runner]

Yeah. These Crossfit workouts are pretty intimidating. I'm looking forward to trying a few sometime...but not until I've restored some semblance of fitness...It doesn't appear I should even bother at my current level.

Great job, Chris. You're making some nice progress. Do you find you miss that lunch workout at all?

[Chris-STL]

I still do the lunch workout about 3 times a week. So at the end of a week I normally get about 5 crossfit and 3 traditional (short) weight workouts.

[Chris-STL]

I didn't get a chance to post my workout from yesterday. So here it is.

Crossfit!

Warmup (3 Rounds)
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Supermans
10x Chinup (Kippers)
10x Dips

Time : 8:50

WorkoutThree rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time

Time : 37:54

This was a repeat from about a month ago. I lost 5 min on time, but I did this one with the warmup at the beginning. I also had the Situp bench all the way up for the first 2 rounds (it was all the way down last time) so I am satisfied with this.

[Lost Dog]

5 minutes is a pretty big drop! Sweet.

[Chris-STL]

Actually I meant lost as in I was slower. Last time I did this it was with no warmup and took 32ish min. I attribute that mainly to the warmup and how much that takes out of me.

[K-Court]

Still looks pretty good to me, Chris. I'm not sure I could do the running in that time, let alone the other stuff.