Still hitting these, but have been to busy to post due to some ongoing cases some of you may have read about.
Friday the 13th. Typical, for the BFF or otherwise known as Blue Falcon Friday.
4/13/12 Blue Falcon- For time:
To be completed on a 100 yd course.
The girl’s weight is included. Starting point:
Station1. 10-135lb/185lb dead lifts;
Station 2, 10-lateral burpees;
Station 3, 10-30lb/45lb dumbbell swings;
Station 4, 5-box jumps and 10-dips;
Station 5, bear crawl 60 ft and crab walk 60 feet;
Station 6, 30-eagle abs and 30-pushups; Station 7, 20-25lb/45lb front-plate squats.
Then sprint back to the starting point, which should be 100 yards.
There will be a penalty of 5 monkey jumps for every stoppage of an exercise. Space each station 33 feet apart, except between 5 and 6.
Here are examples. (Lateral burpee)-set up 5 small cones or something to jump over. Start by jumping over the first cone, perform a burpee and continue. Once you complete 5, run back and do it again. The box jumps consist of 3 movements. Start on left side of box, jump onto the box, and then off to the other side. Then jump back over the box, to land at starting point. That is one jump. Perform the dips utilizing the box. The squats are performed holding the plate in front of you, parallel to the ground. The penalties are measured when there is a stoppage of the exercise. The only exceptions are during the eagle abs/pushups. You can rest during abs if your feet do not touch the ground, otherwise, if the feet touch, penalty. The pushups allow you to rest in the up position. Time will be kept at two phases; the first is marked at the completion of the course, the second, after completion of the penalty phase.
8:15 Crab crawl slowed me down. Use gloves, my hands are cut up now.
This one sounded easy. I puked at the end.
10 Sets for Time
15 - 135lb dead lifts
15 - pushups
25 Walking lunge steps-20lb (each leg)[holding 20lbs in each hand]
50 Box jumps-full extension (stand straight up on top of the box)
20 Ring dips or 40 regular dips
25 Overhead squats-95lb or 45lb
20 Knees to elbows
30 Dumb bell swings-50lb or 35lb
30 GHD Sit-ups
20 Hang cleans, 35lb-20lb dumbbells
25 Back extensions
30 Wall ball shots, 25lb or 12lb
Lighter weights were for the the ladies.
115lb boys 65 lb girls push press
medicine ball burpees
The burpee is as follows. Ball on deck, drop down perform push up on ball, pick up ball and raise over head. 1 burpee
We have a 15 and 25lb medicine ball. Time to follow this evening.
:eek: :hyper: :sheep:
21-15-9 135LB CLEANS; RING DIPS.
2 ROUNDS. IF YOU CAN’T DO RINGS DOUBLE UP ON REGULAR DIPS.
20 log jumps
15-45 lb db swings
20 log jumps
20 barbell abs
Rest 2 minutes between rounds
What the mortals did:
Perform a 10-15 min warm up with a brief run, curls shoulder rolls etc..
4/27/12 For time:
100 db hang squat clean thrusters 25-35lb
at each minute do 5 burpees
What I did:
Bought this axe: http://www2.fiskars.com/Products/Yar...pping-Axe-23.5
Cut down a dead tree.
Cut it into four pieces so I could move it.
Flipped most of the pieces and carried the rest. I feel like I used to in high school after playing in a football game. Daddy is sore.
Well the results are in on my weight loss thus far.
When I started 12 weeks ago:
Why post this in the ChrisFit thread? Simple this was at the six week mark. Notice how my allowance of calories per day just to sustain myself went down (BMR #). Also notice the loss of muscle:
Now at the twelve week mark and at the the five week mark of ChrisFit I can eat more because my muscle mass has gone back up. Almost the same muscle numbers but much less body weight. My weight loss has been almost entirely made up of fat loss. Don't worry about the BMI number. They hate it too, particularly with my body type. Any athletic type person will have a high BMI.
Since I am practically a walking advertisement I have been told I can come back once a month for a free body scan. They are interested in seeing how I do on my own without a weekly check in and how the exercise routine keeps working. They too believe Sergeant Chris is a sadist.
At this point:
-22.4 pounds of FAT
Body Fat down 6.9%
Six inches off my waist, I'm now a 36" waist teetering on a 34"
My 2 mile run time is down 5 minutes to around 17 minutes. Fit test in June that I will smoke.
Blood pressure was 106 over 70.
Congratulations! The proof is in the charts! :nerd: :eek: :hail: :hyper:
That's awesome, Five-0! Congratulations!
Yes, I am jelly.
I am having this for dinner tonight.
Great, more protein and less carbs is the way to go. I've lost all this fat and the most eaten two items on my menu have been eggs and bacon. Along with lean ground beef, chicken tenderloins, and protein powder.