Introducing ChrisFit

[Five-0]

6/6/12

For time:
Run 200m
50 Squats
10 Sit-ups
Run 400m
50 Squats
20 Sit-ups
Run 800m
50 Squats
40 Sit-ups
Run 1 mile
50 Squats

25:35

[IMGreat101]

25:35 is my mile time

[Five-0]

Warm up:
2 Rounds

5 pull ups
10 sit-ups
10 squats
Then grab a broom handle and perform 10 snatches.

21-18-15-12-9:
95/65lb Power snatch
Wall ball shots
Knees to elbows.
You can scale the weight up if you are comfortable with performing the snatch.

[Five-0]

6/8/12

7 Rounds:

7 Hand Stand PushUps
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 225/155
7 Burpees,
7 KB Swings 53lb/35lb
7 Pull-ups

[Jenna]

:sheep:

[Five-0]

6/11/12

Warm up: 2 rounds
5 pull ups,
10 squats,
20 sit ups

20 Min AMRAP:
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Set aside a separate bar for deadlifts (225lbs). The other 4, pick a weight 95-115lb you can press and utilize it for the remaining exercises.

6 sets + 2 deadlifts in the 20 min for me.

[Five-0]

6/12/12


400m run then:

5 rounds:
100m shuttle sprint,
10 toes to bars, (think advanced knees to elbows, more bend and harder)
20 kb swings #53/35 ,
30 russian twist #45/35

[Five-0]

6/13/12

Bench press 3-3-3-3-3

then AMRAP in 15 min:
6 burpees,
9 thrusters #95/65,
12 box jumps

I'll post this morning's PT Test results and my last body scan later tonight. Gaining 3lbs never felt so good.

[Five-0]

Well piss, actually had to work this week. That doesn't mean I missed workouts, just that I missed posting them. I did get around to getting another body scan about a week ago. I'll post up the last two for comparison.


This was the one I had taken at the end of the program:



This is the one I had taken about a week ago. I gained 3 lbs of straight muscle and my body fat fell another .1%. I've never been so happy to gain weight. The muscle is all in my chest and shoulders. As the scan shows my arms and legs are leaning out.


I'm sure you are all thinking, "That's great, but how does this help you on the job?" Glad you asked. We just took one of our bi-annual PT Tests this last Wednesday:



Should have pushed myself more on the push ups and sit ups. Stopped with time left on both. Only used one of three attempts on the vertical jump. If I would have known it would be my only category below the 90% I would have gone again.

[Five-0]

6/19/12

Complete 10 Rounds of:

5 Cleans @ 135/95
10 Pull ups
20 Wall balls.

[Five-0]

6/20/12

3 rounds:
Plate burpees
155/95 lb dead lifts
box jumps-24/20″
95/55 lb thruster
pull-ups.

(In this workout you move from each of five stations after a minute. 1 minute at each exercise.) This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” move to the next station immediately.

[Five-0]

6/25/12

3 Rounds:
2:00 on/:20 off.

Box jumps
Back extensions
Wall ball then run 400m.
(2 minutes at each station with the 20 sec. rest before rotating.)

[Five-0]

6/26/12

Warm up:
2 rounds – 5 pull ups, 10 squats, 10 sit ups then

4 Rounds for time:
20 KB swings 53lbs
10 DB press 40/20
10 HF push-ups (this is performed by allowing your chest to hit the deck, then pull your hands off the deck, by squeezing your shoulder blades together, then push up).

14:20

[Five-0]

6/27/12

This should be a quick one for those needing it today. However, we will be outside, so drink up. Check video link below for demo.

e52255e9.mp4 video by 1Bad-SS - Photobucket

5:20

[Five-0]

6/28/12

5 Rounds:
20 KB squats 53/35lb
10 GHD sit ups
15 wall balls
10 over bar burpees (both feet take off and land simultaneously as you JUMP over the bar).

Kettle Bell Squat = hold kb at your chest and squat straight down, back straight with you butt going out till your thighs are parallel to the deck.



29:08

[Five-0]

7/2/12

For Time/

21-15-9

Deadlifts 185/115 lbs
Push-Ups

Oh you thought it would be that easy? 75 body weight squats after each round.

15:35

[Five-0]

7/3/12

Warm up:
20 squats
20 push-ups
10 pull ups


WOD:
4 ROUNDS for time:
10 Push press 115/65
20 med ball sit ups (20-25lb ball)
10 - shoot through with parallettes
20 box jumps 24/20

30:00 of pure suck!

[incustody1015]

Five-O
I am a little chrisfit retarded however, in the above set of exercises 21/15/9 referred to the number of reps correct? 21/15//9 dead lifts and 21/15/9 pushups?

[Five-0]

Yes sir 1015.

7/6/12

15/12/9 Reps:

135lb Push Press
Same bar 135lb Dead Lift
Burpees

12:50

[incustody1015]

15/12/9
115lbs just starting out.
5:36