P O S Terior chain!
Get those primary drivers warm and loose because this week’s benchmark is…
Christine!
Christine is all about being able to efficiently engage our posterior chain and transfer all that power through a fully braced core. Â Ideally, we want these deadlifts to be at our bodyweight. Â If that’s not feasible, remember how we scale for intensity. Â We should be looking at doing all 12 unbroken, so keep that in mind when choosing weights.
Another magical thing about Christine is that it’s completely gender neutral. Â The load on the bar is bodyweight and the height of the box jumps is 20″ regardless of how we identify ourselves. Â Note: there is no “Rx+” here. Â Don’t load up more than your weight on the bar. Â Don’t jump to a target higher than 20″. Â If it feels easy, go faster.
STR:
Pulling volume training
EMOM 20
-or-
If you can maintain 5 unassisted reps across all 20 minutes
Weighted Pullups
3-3-3-3-3
WOD:
Christine
3 rounds
500m row
12 bodyweight deadlifts
21 box jumps (20″)
Fun morning today, it was a busy gym and a good workout.
Volume: 2 strict pullups, I think I can go to 3 next time we do this
WOD: 12:12 Rx, a whole 3 seconds faster than when we did this a few months ago.
Strength: 2 pull ups for the first fifteen, but I wasn’t really fatiguing so I went to 3 for the last four mins or so. Will attempt three next time and we’ll see how it goes!
Wod: 11:31rx. Deadlifts and box jumps? Right up my alley, even with a cold that made it twice as hard to breathe…
VT: 2 pull ups – 4 sets, 1 PU for 7, 20#DB press for rest
WOD: 15:34 (135#)
Wrist wasn’t liking pull ups. First time with Christine, so hesitate to do BW. But felt good, next time gonna slap 10# plates to Rx it.
Always enjoy the volume training chats with you 630 🙂
Volume training: Started with 4 and then eventually went to 3. Don’t remember when…
“Christine”
4/12/13- 12:02 Rx(195#, 24″)
10/4/13- 11:14 Rx(195#, 24″)
Progress! I did this with 24″ so that I could have a true comparison.
VT: 2 strict pull ups last about 19 round
Christine: 10:38 RX #185 boom!
Pullups: 2×19 with 1 red band, last round was 5 reps
Christine: 16:46, 105# I could have done this rx but I was nervous about rowing and rightly so. Damn breathing issues.
9:50 rx, super fun, I loved this one enough to post on the blog.
so fun! even though my legs feel like beleaguered little pups…
volume training: 2x red strict (blerggy near end)
WOD: 14:21 @ 125#, 20″ – unexpected to find the rowing the easiest part.
yayyay 6:30!
I made this up on Saturday morning – so no one else was doing Christine with me. For that reason I slowed down on round 2 but JT noticed it from across the room and proceeded to sit there and push me along through round 3. Thank goodness for him because I rowed faster, did my deads unbroken and then went to that dark place for 21 unbroken box jumps. Thanks JT. I needed that!
13:44 Rx @ 115#
I also did 10 min VT with 3 strict pull ups