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Competition

May 29, 2015 – Competition

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Front Squat + Jerk Build over the course of the six sets. B. Complete as many rounds and reps as possible in 4 minutes of: 10 Strict Handstand Push-Ups 15 Box Jumps (24″/20″ – open hips on box) 20 Shoulder to Overhead (155/105 lbs) 25 Pull-Ups 30 Double-Unders Rest exactly 4 minutes, and then . . . C. Complete as many rounds and reps as possible in 6 minutes of: 10 Strict Handstand Push-Ups 15 Box Jumps (24″/20″ – open hips on box) 20 Shoulder to Overhead

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May 28, 2015 – Competition

Active Recovery (Swimming sessions courtesy of Heidi Fearon) A. 100 Meter Warm-Up Swim Two sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Two sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.) Rest 30 seconds between 50 Meter efforts Two sets of: 25 Meter (½ length closed fist, ½ length swim) Rest 20 seconds (Closed

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May 27, 2015 – Competition

Workout of the Day A. Five sets of: Front Squat x 2 reps Rest as needed Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there. B. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95 C. Five sets for times of: Row 500 Meters 7/5 Muscle-Ups 7 Overhead Squats (185/135 lbs) Rest 3 minutes D. Three sets of: Single-Arm

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May 26, 2015 – Competition

Workout of the Day A. Three sets, not for time, of: Handstand Walk x 15-20 Meters L-Sit x 30-45 seconds Skin the Cats x 4-6 reps (slow and controlled) B. Every minute, on the minute, for 20 minutes: 2 Power Cleans Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum. C. For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of

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May 25, 2015 – Competition

Workout of the Day In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph” For time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run “A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery,

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May 24, 2015 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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May 23, 2015 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Snatch x 2 reps @ 80-90% of 1-RM B. For time: Run 1 Mile 50 Overhead Squats (135/95 lbs) 50 GHD Sit-Ups 150 Double-Unders 50 Sumo Deadlift High Pulls (135/95 lbs) 50 Box Jump-Overs (24″/18″) —————————————— Regionals Competitors…please click here to log-in to your program. —————————————— We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register. Sign Me Up For the Invictus Athletes’ Camp

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May 22, 2015 – Competition

Workout of the Day A. Five sets of: Front Squat x 2 reps Rest as needed Suggested loads per set (by %): 70, 80, 85, 90, 90+ B. Every two minutes, for 20 minutes (10 sets): Clean & Jerk x 2 reps @ 80-90% of 1-RM C. “2015 CrossFit Regionals Event 7″ For time: 15 Muscle-Ups 1 Squat Clean (205/135 lbs) 1 Squat Clean (225/145 lbs) 1 Squat Clean (245/155 lbs) 1 Squat Clean (255/165 lbs) 1 Squat Clean (265/175 lbs) —————————————— Regionals Competitors…please click here to log-in to your program. —————————————— We are pleased to announce our next Invictus

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May 21, 2015 – Competition

Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It

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May 20, 2015 – Competition

Workout of the Day A. “2015 CrossFit Regionals Event 6″ Five rounds for time of: Row 25 Calories 16 Chest-to-Bar Pull-Ups 9 Strict Handstand Push-Ups to 4.5″/3″ Deficit Rest until fully recovered, and then… B. Four sets of: 20 Walking Lunges with 32/24 kg Kettlebells Rest 90 seconds **PROGRAM NOTE – There won’t be swimming this week. Get outside for a hike or a long bike ride, or take the day to get your food prepared.** —————————————— Regionals Competitors…please click here to log-in to your program. —————————————— We are pleased to announce our next Invictus Athletes’ Camp! Camp will be

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