Welcome to the APBWeb.
Page 6 of 7 FirstFirst 1 2 3 4 5 6 7 LastLast
Results 101 to 120 of 127
Like Tree2Likes

Thread: Introducing ChrisFit

  1. #101
    Jenna's Avatar
    Jenna is offline sheep
    Premium Lifetime Member
    Join Date
    06-11-06
    Posts
    24,390
    Rep Power
    4817860
    :sheep:

  2. #102
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    I've actually gotten some PMs asking for WODs for today. We take the weekends off, and some of us do light jogging and the like to work soreness out. However, Sgt. Chris has taken off to the beach. He did leave the week's schedule. I will do them in order, but feel free to copy and paste them with your times and/or thoughts:

    I will be out of town next week. Here are 4 WODS, if you choose to drink the kool-aide.

    Monday 7/9/12
    For time: 21-15-9; pull-ups, thrusters 95/55lb, step up lunges (per leg) 20” box, push-ups.

    Tuesday 7/10/12
    Warm up: 2 rounds – 10 back extensions, 20 squats.
    For Time 4 Rounds: 10 dead lifts 225/135lb, 200m, 20 sit-ups.

    Wednesday 7/11/12
    Warm up: 2 rounds – 20 squats, 10-4 count jumping jacks.
    For Time 4 Rounds: 15 KB swings (53/35lb), 20 monkey jumps, 15 DB press 40/20lbs.

    Thursday 7/12/13
    Warm up: 2 rounds – 10 ring dip, 20 sit-ups.
    For Time 4 Rounds: 12 OH walking lunges 45/25 plate (each leg), 15 box jump 24/20, 25 push up, 20 wall ball.

    Never be afraid to take one of the earlier workouts and hit them up too.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  3. #103
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    Today was my Mondy so:

    Monday 7/9/12
    For time: 21-15-9; pull-ups, thrusters 95/55lb, step up lunges (per leg) 20” box, push-ups.

    15:00

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  4. #104
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    7/16/12

    Run for thirty minutes. Post your distance:

    3.2 Miles

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  5. #105
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    7/17/12

    Warm up:
    2 sets
    10 push ups
    10 sit ups
    10 squats

    Skill training: (increase weight each set but concentrate on perfect form ie skill training)
    5, 5, 5 Over Head Squats.

    WOD:
    12 min AMRAP (As Many Rounds As Possible):

    5 burpees
    10 KB swings 53lb bell
    10 box jumps 24" box

    6 + the burpees on round 7

    Went and ran 1.5 miles afterwards on my own.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  6. #106
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    7/18/12


    Warm up:
    2 rounds
    10 dips
    10-4 count jumping jacks.

    For time: 21-15-9 set:
    Sumo Dead lift High Pull 75/35
    Pull-ups
    Front Squats 75/35

    11:50

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  7. #107
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    7/19/12

    WOD 4 Rounds:

    15 Thrusters 115lbs
    30 Med-ball sit-ups 20-25lb ball
    30 OH plate lunges 25lb (15 each leg)
    15 back extensions.


    25:25
    This earned me some beer. In pain.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  8. #108
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    7/20/12

    This one was lighter, most likely to the intensity of the last two.

    AMRAP (As many reps as possible)IN 15 MIN:

    5 box jumps(24" box)
    1o pushups
    20 sit ups

    Your mileage may vary, but this is the type of workout I like to add some running to. 1 mile before and 1 after. Not some crazy pace, but just a good jog on both. Get the blood flowing before and work the week's soreness out afterwards. I also like to move the box outside where it is hot. Sweat it out and stretch really well after your last jog.

    12 rounds

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  9. #109
    Jenna's Avatar
    Jenna is offline sheep
    Premium Lifetime Member
    Join Date
    06-11-06
    Posts
    24,390
    Rep Power
    4817860

  10. #110
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    Sorry for the down time, but in-house training was a workout in itself this week.

    7/23/12
    3 Rounds for time:
    15 Wall Balls, 30 Squats
    10 Thrusters 95/45
    Run 400m

    7/24/12
    AMRAP in 6 min:
    10 hand release pushups(chest on ground hands up and off, back down push up for 1)
    10 push press #95/65

    4

    Rest 2 min.:

    AMRAP in 6 min:
    10 kb swings
    10 burpees

    3.5

    7/25/12

    5 Rounds for time:
    7 Clean & Jerk 115/65
    15 Box jumps (24" box)
    20 Push-ups

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  11. #111
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    To make up we got tomorrow's early:

    7/26/12

    Warm up then -

    4 Rounds:
    5 pull ups
    10 burpees.

    3 Rounds:
    5 box jumps
    10 burpees
    15 kb swings.

    2 Rounds:
    5 pull ups
    10 burpees
    15 kb swings
    20 OH plate lunges

    1 Round:
    5 box jumps
    10 burpees
    15 kb swings
    20 OH plate lunges
    400 m run.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  12. #112
    Jenna's Avatar
    Jenna is offline sheep
    Premium Lifetime Member
    Join Date
    06-11-06
    Posts
    24,390
    Rep Power
    4817860
    Quote Originally Posted by Five-0 View Post
    Sorry for the down time, but in-house training was a workout in itself this week.
    No need to apologize!

  13. #113
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    The bad news is case load hit me this week. The good news is I've been so busy that I haven't had time to eat either, averaged about 1500 low carb calories a day. Got back on the wagon today:

    We moved all the bars and bells outside today. It was 94 degrees and 95% humidity so we did a bit of sweating.

    8/1/12

    Sets of:
    10-8-6-4-2:

    Dead lift 185/115
    KB Swings
    Run 400m (once per round) 1.25 miles total.


    16:05

    I assume your legs deciding not to work at random times afterwards is normal.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  14. #114
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    8/3/12

    The Filthy Fifties:

    For time:
    50 Box jump
    50 Jumping pull-ups
    50 Kettlebell swings
    Walking Lunge 50 steps
    50 Knees to elbows
    50 Push press @ 75 lb
    50 Back extensions
    50 Wall ball shots
    50 Burpees
    50 Thrusters @ 75lb.

    The time depressed me and I couldn't see straight so I quit keeping it and concentrated on finishing.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  15. #115
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    I was off Monday but will be making that one up. Meanwhile today's:

    8/7/12

    For time:
    21 Thrusters @ 95/55 lbs
    21 Pull-ups
    15 Snatches @ 95/45 lbs
    15 Clean and Jerks @ 115/65 lbs
    9 Dead lifts @ 225/155 lbs
    9 HSPU (hand stand push ups)

    11:33

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  16. #116
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    8/8/12

    Warm up:
    50 squats
    35 pushups

    For Time:
    800m
    10 push press 95/45lb
    15 box jumps 20 sit ups

    400m
    10 push press 115/65lb
    15 box jumps
    20 sit ups

    200m
    10 push press 115/65lb
    15 box jumps
    20 sit ups

    100m
    135/95lb
    15 box jumps
    20 sit ups

    21:57

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  17. #117
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    Been busy and out of state at training, but back in the saddle. I thought that 100 reps of push ups, sit ups, body squats would keep in the groove of ChrisFit....not so much.

    Warm up:
    400m run
    30 lunges
    40 sit ups

    For Time:
    10-9-8-7-6-5-4-3-2-1 reps:
    Push press 115/75
    Knees to Elbows
    Box jumps
    53lb KB swings

    22:58 In pain

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  18. #118
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    9-6-12

    Warm up with 400m and stretching.

    AMRAP 15 min:
    10 hang cleans
    15 jumping squats
    20 sit-ups
    The hang clean should be unbroken, so pick a weight you can do without stopping. This is cardio and form day.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  19. #119
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    9-7-12


    Getting this out for those working tomorrow.
    4 Rounds:
    15-Overhead squats 75/45lb
    10 shoot through
    5-deadlifts 225/135lb

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

  20. #120
    Five-0's Avatar
    Five-0 is offline Super Moderator
    Premium Lifetime Member
    Verified LEO
    Super Moderator
    Join Date
    05-15-06
    Posts
    10,982
    Rep Power
    8357019
    Guys I promise I'm still hitting these just busy with kids, case load, and the rest of life.

    That being said I give you something extra STUPID.

    135lb Barbell 5 rounds for time:

    15 deadlifts
    12 hanging cleans
    9 push press

    30:20

    If you want uberstupid this workout called for using 155lbs. Only one guy in the group used that and he outweighs me by forty pounds. I have no grip left.

    Meanwhile, fishing in Russia:

    http://www.youtube.com/watch?v=SkzV5AIK8iM
    "When plunder becomes a way of life for a group of men living together in society, they create for themselves in the course of time a legal system that authorizes it and a moral code that justifies it." -- Frederic Bastiat

    "Certainly there is no hunting like the hunting of man and those who have hunted armed men long enough and liked it, never really care for anything else thereafter." Ernest Hemingway

    The opinions given in my signatures & threads DO NOT reflect the opinions, views, policies, and/or procedures of my employing agency. They are my personal opinions only, thereby releasing my agency of any liability, or involvement in anything posted under the username "Five-0" on Officerresource.com

 

 
Page 6 of 7 FirstFirst 1 2 3 4 5 6 7 LastLast

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •