Workout of the Day
A.
Take 12-15 minutes and build to today’s 3-RM Deadlift
B.
In teams of two, alternate sets to complete four each of:
40 Double-Unders
30 Kettlebell Swings
20 Thrusters (85/55 lbs)
Workout of the Day
A.
Take 12-15 minutes and build to today’s 3-RM Deadlift
B.
In teams of two, alternate sets to complete four each of:
40 Double-Unders
30 Kettlebell Swings
20 Thrusters (85/55 lbs)
A. 110/120/130/140/150 no touch and go
B. Solo ratio 1:1
22:20
3:00/3:05/3:20/3:30
Been off Invictus programming and on a Weightlifting tangent for the last year. Injured my back twice with a couple months layoff each time.
Found out a week ago my wife is pregnant and being I’m 45 thought it might be best to exercise for health and fun instead of always chasing a new PR.
Just finished another 2 mo. layoff. LOL
InVictus Performance it is. Short and sweet.
A Fun, build to easy 5r snatch
140#
B. Smooth and easy 3r DL.
230#
C. 25/20/15 reps ea. round
2:16/3:12/3:18/2:30
Welcome back! Are you all healed up now or still battling the injury?
Well, Back when the mwod started on youtube I got overzealous with the foam roller (that sounds bad) and twinged my low back. It got bad and I ended up going to a chiro a couple different times but the injury keeps flaring up. I now know your not suppose to roll directly on that area. I need to find another chiro for a 2nd opinion but if I dont go crazy with the weight and keep a perfectly straight back it’s manageable. Health and fun is the priority now. Problem is with my personality, I start feeling good, strength… Read more »
Deadlift 440 3rm (10lb PR)
2:51, 3:05, 3:20, 3:01
Awesome, Noah!! Yay, a PR!!
A.
Deadlift 3rm 475, felt good on this
B. Did it with my imaginary partner, (rested a 1:1)
Rounds were
2:54, 3:52,4:20,4:24 rxd
Intentionally went a little harder than I thought I should have on the first round
Nice work, Brandon! What’s your imaginary partner’s name? Is this the last WOD I’ll have you for? 🙁
lol, I’ll have to think of a good name for him when @Amy ditches me for a workout. Falcon Thunderbone? Ace McCloud? I’ll think of his backstory and get back with you. I do believe this is the last wod I’ll be here, until I get a feel for how my body will respond to competition, or at least until after the open is over.
In my defense… I was coordinating & setting up for a wedding that day… Held in our gym 🙂 that’s what I’ve been doing since Wednesday ! I think I may give this one a try tomorrow 🙂 maybe @Brandon will want to try for better times 😉
Excuses! I basically did all of the amazing light work for that wedding anyways 🙂
Oh yeah right ;). Those were pretty hard to plug in and wrap
So long, Brandon and Ace McCloud!
Later Michele! http://blog.muchmusic.com/wp-content/uploads/2013/11/bc65.gif
24/M/165#
First day back in a week since injuring my ankle badly (non-Crossfit related)
A. 345# x 3
B. Could only muster 2 rounds @ 53#/85#. 1:1 rest. 16:35 total time
Oh no! What did you do? Is it still hurting?
Kind of a freak accident. Tripped and twisted it. Been icing it all week, it’s still not 100% but mobilizing and getting back in the gym is a step in the right direction I think.
Yikes. Definitely make sure to mobilize so that scar tissue doesn’t build up and ruin your ROM. Do you have Voodoo floss?
M, 33, 230#
Definitely not my day
A. Worked up to 245, always been a weak deadlifter
B. Did it alone, 4 rounds with 4:00 rest between, 53# kb. 4:22, 4:42, 5:46, 5:45. DU’s were not there today. I used to be able to string 40 together in my sleep, but I couldn’t do much of anything today.
Sounds like your CNS might be a little fried today. Some days are like that but I commend you for training as hard as you could!
Did the class wod today because it was Jack. Couldn’t resist! Did 13 rounds plus 10 push presses Rxd
One of your favorites?
It is! 🙂
23m 5’10” 200lb
First workout in a few weeks so it for ugly quick; felt it in my shoulders the most.
I’m switching from Comptrain to Invictus-performance for 2015 so we’ll see how it goes.
A. Worked up to 385
B. 1 pood/85lb did it solo with 1:1 work:rest
2:42
3:28
4:01
4:12
Welcome, Carmine! Can’t wait to see your gains over the next year. Do you have any specific goals?
My main goal is to maintain my strength/performance as best I can while decreasing the time I spend in the gym/volume of training. I’m starting a new job next week which won’t allow me the time to follow a competitors program (too much volume).
Sounds like you’re in the right place, then. 🙂
44m 6′ 165
A.
Worked up to 320lbs
B.
Alone so I did 1:1 work rest ratio per round. 40lb kb and 65lb thrusters.
3:18
3:20
3:50
3:54
That was incredibly bad. Whoever programmed that may not be my friend anymore. Lol.
Great job, Mark!
Thanks, I’m already feeling sore from it. Tomorrow is gonna be bad….
A. Wendler deload
B: By myself for time: 23:52 Rx. Used 53lb kb. No set rest time or alternating used. Sucks by yourself!!
Looks awful by yourself, looking forward to it. Good job, Greg!
Thanks, it certainly was awful!
Yeah, it sucked by myself too, maybe next time skype me and we can do it over the interwebz, lol
You need to find a training buddy!
Anthony bailed on me again!! For reference, this is the Anthony that frequently posts here as well. He said he was doing this afternoon.