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CrossFit Saved My Life

By CJ on April 4, 2012 / Blog, Community Development, Success Stories / 16 Comments

CROSSFIT SAVED MY LIFE Written by Invictus Member Carmen De La Parra In August 2010, I started attending Invictus. I won’t say I started doing CrossFit because that would be over stating what I was able to do. At my age, at the time 58 years old, it proved to be quite a challenge. Had it not been for the wonderful coaches and classmates who gave me so much encouragement, I would have been ready to give up in a jiffy. Slowly I started to make some progress. Often I was really sore and at times I felt really awkward

Workout of the Day

Monday, May 21, 2012

Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

1 Comment

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Single-Arm Bench Press x 6-8 reps each arm
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010
Rest 45 seconds

B.
For time:
Kettlebell Swings x 40 reps
Dumbbell Push Press x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps

Post Results

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 unbroken reps
Double-Unders x 30-40 reps
Toes to Bar x 8-10 reps

B.
Four sets of:
Front Squat
x 5 reps @ 70% of 1-RM
x 4 reps @ 80%
x 3 rep @ 85%
x 3 reps @ 90%
Rest 2 minutes between sets

C.
Eight sets of:
Snatch Balance x 1 rep
Rest 2 minutes

D.
Four sets of:
Back Squat
x 8 reps @ 65%
x 6 reps @ 75%
x 4 repa @ 85%
x 4 reps @ 90%
Rest 2 minutes between sets

May 25, 2012 Competition Program

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