Introducing ChrisFit

**Five-0** · 03-07-12, 12:01 AM

For those of you that don't know, I am now a two hour lunch taking, comfy seat sitting, tie tying investigator now. My old patrol sergeant has also joined me in the division and for lack of a better word he is sadistic when it comes to fitness. He has set up a daily workout that some of us hit daily. It is sort of like CrossFit type exercises, but they are all embrace the suck certified. I will try to post them daily with my results and encourage others to do the same. Weekends are off for this week you will be a day behind but all caught up after this week. This first one was "easier" not easy, but easier. Weights can be scaled for females and beginners. No shame. The important part is to do the movements correctly.

As many cycles in 20 minutes:

5 pull ups
10 ring push ups
20 squats holding 45lb plate (female 25lb)

Pull ups:

Ring Push Up

Plate Squat (we hugged the plate as the upper body was hit with the other movements)

For me the number of cycles was

8

Ring push ups will kill you. I've never used rings before and I can usually hit 65-70 push ups in a minute. The stabilization wears you out.

**pgg** · 03-07-12, 03:04 AM

Those ring pushups look interesting to say the least.

**Jenna** · 03-07-12, 07:40 AM

Looks like you're not going to get fat from all that comfy seat sitting and two hour lunch taking after all!

:sheep:

**Five-0** · 03-07-12, 08:53 PM

Today's workout on the right. Time for me today 20:49

Tomorrow's on the left.

**Jenna** · 03-07-12, 08:55 PM

Where are the drops of blood and sweat on that board?

Hope you enjoy the 20 burpees!

**ManImBored** · 03-08-12, 07:35 AM

Someone is going to open a CrossFit gym here in town. There are some local ones but they are still about a 20 minute drive. And they are expensive! Both places, even with a LE discount, are over $100 a month. I am hoping the gym here in town is a little easier in price. If so, I will be all over that.

**Five-0** · 03-08-12, 11:36 AM

Originally Posted by ManImBored

And they are expensive!

You have solved the genius of ChrisFit. Free, we use our agency training center, and nothing motivates like doing it with those you work with and depend on.

**Buttercup** · 03-08-12, 11:44 AM

Good luck to you, Five-0!

Originally Posted by Jenna

Hope you enjoy the 20 burpees!

I hate doing burpees.

**Jenna** · 03-08-12, 11:54 AM

Originally Posted by Buttercup

I hate doing burpees.

When I first saw that word I didn't know what it was and imagined it consisted of some kind of heavy-duty burping.

**Five-0** · 03-08-12, 05:35 PM

Well today's workout has changed and not for the better. People are coming back hurting. Going to hit it about 1900hrs central time so stay tuned.

**Jenna** · 03-08-12, 06:04 PM

Originally Posted by Five-0

Well today's workout has changed and not for the better. People are coming back hurting. Going to hit it about 1900hrs central time so stay tuned.

Good luck!

**Shoestring** · 03-08-12, 06:12 PM

Just seeing the workouts makes my body hurt, I will stick to running and swimming, but I have to say having a different work out everyday must keep it interesting

**Wolven** · 03-08-12, 07:55 PM

I can't find anyone to work out with...have tried everyone at work. A no-go. I have hit the mark of no motivation which is not like me.

. Not liking where I'm sitting right now but can't seem to get motivated. Last dept I had a running partner, it was great. Then two major orthopedic surgeries in two years and no one to work out with has got me in a rut. Hate it. Someone please shove my fat a** out of the hole haha.

I would be so glad to have the team approach that you do five0!

**Five-0** · 03-08-12, 11:06 PM

Look Who's 40

FOR TIME

40 Box Jumps

40 Kettle Bell Swings (w/ 40lb bell)

40 Push Press (w/ 20lb dumbbells)

40 Knees to Elbows

40 Back Extensions

40 Thrusters (w/ 20lb dumbbells)

40 Walking Lunges

26:20

**Five-0** · 03-12-12, 09:10 PM

Happy Monday!!!

9:09 For the 3-12-12 Workout.

**Five-0** · 03-13-12, 08:30 PM

14:00 Flat

Two short days in a row you say? Sgt. Chris is an instructor part of last week yesterday and today for our in-house training. Today was my 10 hour training day, that included 2.5 hours of defensive tactics. The suck was embraced.

**Jenna** · 03-13-12, 09:07 PM

Originally Posted by Five-0

14:00 Flat
The suck was embraced.

**Five-0** · 03-15-12, 08:37 AM

Left side of the board. Not doing this for time, but concentrating on doing the movements with good form. If you can't do ring dips double the number of standard dips. I did two ring dips and the most done was six. Also on the hand stand push ups there are different ways for different level of strength. Watch this video for the progressions. I and everyone else had to do the push ups using the box jump box. A strong core is just as important as the shoulders and triceps.

Now that you are all worked up the actual workout:

If you can use your arms after this, your form sucked. I did the bench press with 135lbs. It felt like 335 on the last set of nine.

**Jenna** · 03-15-12, 10:38 AM

Originally Posted by Five-0

If you can use your arms after this, your form sucked. I did the bench press with 135lbs. It felt like 335 on the last set of nine.

:sheep:

**Five-0** · 03-15-12, 10:04 PM

4 Cycles for Time

Run 200m

15 95lb Thrusters (25lb plates on 45lb bar)

20 Spread Eagle leg raises (feet 6" off the deck, spread as wide as you can, back, and then knees to chest)

30 Back extensions

23:58