Introducing ChrisFit

[Five-0]

Sorry for my tardiness, this is my late week to work so I didn't get started till 8pm last night.


“Pick Your Poison”

Pick ONE:

Stretch & Warmup

5K run for time (best effort)
-For every 5 minutes of work do 10 bodyweight squats and 5 burpees.

OR

Classic Bodybuilding Cycle:

Stretch and Warm Up

Objective 1:

Buy in – max reps(burnout) 135lb bench press.

10 rounds - Bench press x 3 (hard but sustainable for super set)

Buy out – max reps(burnout) 135 lb bench press - followed by pushups till burnout.

**If you can’t do bench(Robertson) sub in strict military press and adjust weights**

Objective 2:

4 Rounds

Bigfoot’s Bicep Breakfast (see Stu for demo)
Box(chair) dips x 20

Objective 3:

Curl burnout w/ 45 pound barbell (max effort)
Shoulder sweep complex (don’t rush) (see Stu for demo)

I did the second poison, took just over an hour. The goal is not time, but muscle failure. Mission accomplished.

[Jenna]

The goal is not time, but muscle failure. Mission accomplished.[/COLOR]

:sheep:

[Five-0]

To make up for yesterday's late workout:


“Oops - I Just Smoked Myself”

Warm Up:

Unloaded Barbell Complex(With unloaded 45lb bar - 6 unbroken reps of each exercise – deadlift, bent over row, hang clean, front squat, push press, back squat. Treat the entire battery as a super set with no rest)
50M run

Instructions: These are one shot, one kill exercises. There is no timer – you are pushing for personal best. Each exercise will be performed for max repetitions. If your rhythm is broken, you bonk, or you stop to rest – you are done with that exercise and you move to the run. Push until true physical muscle failure – if you cheat, you only cheat yourself.

Perform in order – NO REST.

Box Jump
Full Tracen Parking Lot Run(400-500M)
Push Press (M = 75lb/ W = 55lb)
Run
Dumbbell Thruster(M = 10lb/W = 5lb each hand)
Run
Sumo Dead Lift High Pull(75/55) (Wide stance, close grip, deadlift from ground and straighten to pull bar under chin)
Run
Burpees until failure/bonk

[Five-0]

THURS 5/3

Core/Durability

Warm Up

5 min consecutive Turkish Getups (M 30-45lb/W 8-15lb)

Objective

10 Rounds (no timer)

Superman Crunch x 10
CPR Crunch x 10
Full Sit Up x 10
HALO’s x 10
Toe Tappers x 10

Cool Down - 2 Rounds

Stretching – 10 seconds each - standing hang, sitting hamstring, butterfly, cobra, downward dog, cat/cow, shoulder complex. (Don’t rush through stretching – you need this as much as you need the workout.)

-------------------------------------------------------------------------------------------------------------------------------------

I've been asked for explanations:

Turkish Get ups = flat on back with dumbbell locked out vertically over chest. Go from lying down to standing in the statue of liberty position while keeping the dumbbell locked out overhead the entire time - lie back down to accomplish one rep. Tip: Keep eyes on dumbbell(up)and don't use too much weight if you're not used to this movement.

Superman crunch = lying flat on back arms straight overhead in line w/ body. Crunch and swing arms partially up.

CPR = Arms in Chest compression position perpendicular to body. Crunch upward like doing a compression.

Halo's = lie on stomach and lift arms and legs into freefall HALO/skydive position for 3 sec each rep.

Toe tappers = feet together, bend at waist, straight leg toe touch - slowly stand and touch hands to chest - and extend arms over head to Superman stretch position and back down is 1.

The stretches are all common Yoga style poses. If you have questions and aren’t around to see a demo then watch YouTube for technique explanation.

Peace.

[Five-0]

Also have the BFF workout and weekend assignment:


BLUE FALCON FRIDAY!

FRI 5/4

“The Filthy Fifty”


FOR TIME



50 Box Jumps
50 Jumping pull-ups
50 Dumbbell swings, 35 lb
50 Steps Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Dumbbell Thrusters, 20lb each hand
50 Burpee Broad Jumps (Monkey Jump + Burpee)





Weekend Assignment!

Run! (easy pace / work out the kinks)

Asphalt – 45 min

Or

Trail – 30 min

[Five-0]

The filthy fifty was STUPID STUPID STUPID!!!!! 41 minutes.

[Jenna]

:sheep:

[Five-0]

5-7-12

Short but Painful


Warm up: I did a 1000m row, so do a light run and shoulder exercises etc...

Max rounds in 3 minutes of:

135/75 pound clean and press. 3 reps
6 Push-ups
9 Squats (body weight)

Warm up consisted of an 8 min mile

Then I realized that the workout was 5 rounds of the above and not just a balls out as many as you can do in three minutes. So....

3
2
2
2
2

Only counted full rounds. The last two were just two full rounds. The last ten minutes of this were just like the title said, painful.

[Jenna]

:sheep:

[Five-0]

5-8-12


4 rounds:


20 wall balls
20 burpees
20 40lb/20lb shoulder press, no legs strict.

24:42

[Five-0]

5-9-12

50 - 95lb Clean & Press
50 - Push Ups
50 - Mountain Climbers
25 - 95lb Clean & Press
40 - Mountain Climbers
25 - Push Ups
10 - 95lb Clean
20 - Mountain Climbers
10 - Push Ups

20:42

Not required, but got a wild hair and ran a quick 8 min mile on the track afterwards.

5-10-12:

Run 1mile
7 rounds:
15 - (50 lb men 35lb women) db swings
30 - step up lunges (each leg)

Had training in Tuscaloosa today so I didn't hit this one. Have no fear BFF is tomorrow.

[Five-0]

BFF


Buy in – max reps(burnout) 135lb bench press.

10 rounds - Bench press x 3 (hard but sustainable for super set)

Buy out – max reps(burnout) 135 lb bench press - followed by pushups till burnout.

**If you can’t do bench(Robertson) sub in strict military press and adjust weights**

Objective 2:

4 Rounds

Bigfoot’s Bicep Breakfast (see Stu for demo)
Box(chair) dips x 20

Objective 3:

Curl burnout w/ 45 pound barbell (max effort)
Shoulder sweep complex (don’t rush) (see Stu for demo)

[Five-0]

5-14-12

4 Rounds:

10 @ 90lb land mines
15 GHD sit ups (try to touch floor)
10 burbees
20 front squats w/45lb plate (keep it parallel to deck)
10 shoot through w/parallettes.



If you don’t have parallettes, knock out some pushups and dips.

29:04

[Five-0]

5/15/12

20-18-16-14-12-10-8-6 Reps:

Box jumps
DB hang clean & press 40/20
butterfly abs.

Box jumps are with full extension at top. Press is strict, with lock out at top and no legs.

24:20

[Five-0]

I missed this one due to case load:

5/16/12

Sets of 21-15-9

L pull ups (raise your legs till body is shaped like an L and do pull ups)
25lb weighted back extenstions
40lb kettlebell swings

[Five-0]

5/17/12

3 Rounds:
25 dead lifts @ 185/115
run 400 m
20 barbell abs

22:35

[Five-0]

Got busy around here the last couple of days but we got back on the wagon Tuesday.


400 m run-buy in.

Then 1 rep per minute of 95lb clean. Scale as necessary.

Examples:
First minute-1 clean
Second minute-2 cleans
Third minute-3 cleans etc…
You may break the sets up but if you can’t do all the reps in the minute, you are done.

The fast you do the required reps the more time to rest you get. You are rewarded for pushing yourself.

12 complete rounds + 8 reps in the 13th minute. That is 86 reps of 95lb cleans. The sucks starts coming on at about the 9th minute.

[Five-0]

5-23-12

4 Rounds for time:

Run 200m
40 Squats (body weight)
10 Burpees
20 KettleBell swings (53lb/35lb)

20:30

Wife did it with us today. It was hot.....

[Five-0]

5-29-12


400 M RUN

TABATA TUESDAY:
20 seconds of work with 10 seconds rest @ 8 rounds.

Rest 1 minute b/t exercises as follows:
Squats (20 seconds work, 10 sec rest for 8 rounds)

1 min rest

pull ups(20 seconds work, 10 sec rest for 8 rounds)

1min rest

push ups(20 seconds work, 10 sec rest for 8 rounds)

1 min rest

sit ups.(20 seconds work, 10 sec rest for 8 rounds)

1 min rest

400 M RUN

The tabata series should be 20 minutes total. It looks like a lot but it is fast.

[Five-0]

At the request of one in the group, here is the Pathetic: AMRAP in 20min;

Warm up: 2 rounds – 5 pull ups, 10 squats, 10 knees to elbows

Start 20minute clock

10 Box jump burpees - 24” box

15 KB swings – 35lb girls, 53lb boys.


As Many Rounds As Possible:
In case you are wondering what a box jump burpee is - jump up on box, step off to other side and perform burpee. Repeat.

6 complete rounds + 2 Burpee Box Jumps starting round 7