Workout of the Day:
Cleans (Power or Squat)
2-2-2-2
and then,
For time:
21 Power Cleans (60-70% or today’s 2-RM)
21 Renegade Rows (heavy dumbbells)
400 Meter Run
15 Power Cleans
15 Renegade Rows
400 Meter Run
9 Power Cleans
9 Renegade Rows
400 Meter Run
Scheduling Reminder for A Big Weekend at CrossFit Invictus
Written by C.J. Martin
It’s a big weekend at CrossFit Invictus. We’re hosting the first ever CrossFit Movement and Mobility Certification with superstar coach Kelly Starrett. Many of you have signed up, but there are still 6 spots left in the certification if you want to jump in at the last minute. Register through the link on the side of the page.
Because Invictus will be hosting this certification, we will be canceling both the 8:30 and 10:00 a.m. sessions. In lieu of your CrossFit Invictus workout, we’re encouraging all of you to participate in the fundraiser Aquathlon (500 meter swim/5 km run) for LT Daniel B. Cnossen, which kicks off at 9:00 a.m. at La Jolla Shores. More details can be found here.
Enjoy the weekend, educate yourself on something new, participate in a new sport, and have fun.
Would there be any way to get movement and mobility reading from this class? Have a great weekend.
Squat clean
195 – 2
205 – 2
215 – 2
225 – 2 (PR)
WoD: 16:06 w/ 155 and 45lb Db’s. I never want to do “renegade rows” again. I cant wait till tomorrow. I hope Kelly can fix my lack of overall flexibility. Great job 4:30pm class for kicking ass at the workout today, you guys rocked it.
Thanks Josh for the encouragement and always pushing us to go that extra step. Listening to some of these statements, ‘Way to go!’, ‘Come on!’, ‘Good job!’, ‘Excellent!’, ‘Come on, push it!’, ‘Keep it up!’ and ‘Let’s go!’, always help me to continue and not give up.
Have a nice weekend everyone..
I sincerely wish i could attend the mobility seminar – i have heard some incredible things about it.
Powercleans
60kgx2, 65kgx2, 70kgx2, 72,5kgx1
Metcon
21 PC 50kg
21 Renegade Rows 25kg
Then …DNF
Really overworked(from work, not training)and fatigued going in to this. So I backed off. Need to get the lifepuzzle in check.
Did my follow up hydrostatic body composition today.
3/7/09
Body fat: 24.9%
Total weight: 196.8 lbs.
Lean mass: 147.8 lbs.
Fat mass 49 lbs.
10/17/09
Body fat: 17% (7.9% decrease)
Total weight: 182.6 lbs. (14.2 lbs. Decrease)
Lean mass: 150.6 lbs. (2.8 lbs. Increase)
Fat mass: 32 lbs. (17 lbs. Decrease)
New goal: Body fat 14% – 175 lbs. – 7.5 lbs fat loss
Crossfit and paleo rock!
Thanks Invictus!
did this one yesterday.
21-15-9 of:
deadlift 225 #
box jumps 24″ box
dips
time 7:17
not to bad, but feeling the lack of workout volume this week. will do squats and maybe Lynne today.