Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
C.
Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
A: done with 20 kg kettle bells.
B: 65×6/ 75×6/ 80×6/ 85×6/ 90×4.
C: done. Row with 35#.
Yeah, Trine!
A. 20x/12x/12x/12x/12x @ 32kg
B. 165x4x3 then had to drop to 155x4x2
C. Rows @ 45# DB, 26/25/22 hollow rocks
Nice job, Aaron! Way to stick with the heavy dumbbells! I think you were still in the rep range (and probably time frame) for that weight. How did the rows feel?
Rows were too light but could’ve exaggerated the tempo a bit. Lunges were heavy as hell but wanted to stick with the 2pd weight for my grip.
Rest day for this guy. But does what seems like 20+ miles at Sea World count? I am whooped after a day there!!!
Are you in San Diego?!
I am. I live in Coronado. Are you teaching tomorrow? I’d love to do a drop in. Plus I need a new Invictus shirt!
Are you in the service?
I am, US Navy
Excellent. Thank you for your service.
Not on Thursdays! I’m usually around one of the locations in the mornings though.
Well no drop in today then! LOL Maybe Friday or Saturday
Holy Batman those lunges hurt!
1:02, :59, 1:10, 1:35, 1:58
B. Wendler bench
165×3
190×3
215×7
C. 70lb for rows. Hollow holds had to be broken into two sets. My core needs a lot of work.
I agree with you on all points! Already feeling the lunges.
https://www.crossfitinvictus.com/wod/march-26-2015-performance-and-fitness/
4:52 + 4:46 + 4:58 + 5:43 + 5:41 = 26:00 [C2B and 40# DB Lsit press]…running was not fun
Good one!
A. Done with 75# dbs… much harder than I expected
B. 225×6/255×5/275×5/275×5/275×4
C. Used 75# only did 2 sets
Those lunges were hard!
A. done with 25# per hand…i would have done 35# but only have 1 of those
B. wanted to see how my running was affected by my sickness
5 rounds of 400m with 30 seconds rest:
1:54/1:47/1:47/1:47/1:48
hopefully this is only temporary and my lung recuperate soon.
But you got faster…
A: Alt standing lunges with 65# KB.
Ended up doing :60 on/:60 rest, about 18 per set.
B. DB BP 6 x 75-85-90, 4 x 90-90
C. DB Rows at 70. Damn hollow rocks, forgot how fun those are.
I was just saying the same thing about the hollow rocks!
A. RX and UB. Around 40-50s per round. This was really tough.
B. 205X6, 210X6, 215X5, 220X4, 215X4
C. 70# DB. Hollow holds broken into 2-4 sets.
Great job, Jon! It took me close to a minute per round on Part A. Definitely a difference in the two sides!
A. 63lb then dropped to 54lb after the 1st round.
B. 135/145/155/165/175
C. 63lb kb rows and my hollow rocks were on point. Going to incorporate these more as subsets in hopes of it helping me focus on cycling pullups and t2b.
Great call with the hollow rocks for kipping! It’s our first prescription for those movements!
A. Rx. Splits were :48/:50/:52/:53/:55
B. 155/165/175/185/190
C. Hollow holds and 80# DB for rows. Those hollow holds were the worst things ever.
Especially if you kept with the prescribed rests!
Haha, yeah, when I hit 60 seconds and dropped my legs and arms, there was an instant wave of soreness.
A. Completed. 53lb kettle bells
B. 135×6/155×6/165×6/185×6/ (205×4- PR) Old 1Rm was 195! I focused on my breathing and it really helped. I am so fired up to see the progress! In just three months of doing crossfit I have seen so much progress and bench press is by far my weakess movement which is even more exciting!!
C. Used 60lb kettle bell and completed hollow rocks.
Awesome! I just did this workout with our body worker and my friend and we were talking about the importance of breathing. She’s going to do a seminar for our members soon!
I have been really trying to focus on the breathing recently and it really does make a huge difference. I didn’t think it mattered that much but after today I have realized it is a very important part of the process.
This looks like a fun one, I can’t wait to hit it tomorrow.
Do it!
is that 20 total steps for lunges or 20 each leg?
A. Completed Rx – back knee does not touch ground
B. 185×6, 195×6, 205×6, 210×6, 215×6, 215×4
C. 75lb dumbbell, completed holoow rocks as best i could. Those were difficult!
I found those hollows difficult too. Is the ROM issue on the lunges because you’re too tight for your knee to touch or the weight was to much to allow for this?
The ROM issue is not form tightness, but the knee feels strained, particularly on the outside/inside of the knee. Like something might pop – if there is no weight or very little weight I can do it. However, I can use a very heavy weight and get a good workout w/o touching – there is no doubt the quad and hammy are being worked. I am low, just not touching.
Just checking in…I’ve been off for two weeks mandatory from my sports Chiro from a neck strain. Is there a new cycle starting now that the Open is over? Also, a big congrats to the Sea of Green!!! Y’all crushed it at the Open!
You are back at the perfect time! We are in a deload week and will start back up again soon. How did you hurt your neck?!
Getting my first muscle up during 15.3, actually. 🙂 It was a longgggg time coming (I have chronically neglected scap mobility…But no longer!). I have to figure out what I’m doing next. I have a 90-Day Challenge at CrossFit Waco that I need to cash in (bought it and then got injured!). I’m trying to decide whether I should do some focused barbell work (Starting Strength or Wendler or something) for a month or two—once I’m healthy—before getting back into CF. You may remember that I came from kettlebells and sandbags, so my connective tissue is lagging behind my muscles… Read more »
Also, what do you think of the Marc Pro devices? Worth the money? I’ve dropped hundreds of bucks recently on sports chiro visits…. Wondering if that device would keep me out of the office, when coupled with mobility work, and self-control in training.
Nice sneaky workout today!
A. This was terrible! Completed at Rx. I’ll feel this later.
B. 185×6/185×6/205×4/205×4/205×4 – those heavy kb’s crushed me!
C. Used 60lb kb and completed the hollow rocks
Did you know that walking lunges are the key to the universe?
Michele, I have a question about walking lunges – is the back knee supposed to touch? I have been trained that the back knee touching puts unnecessary strain on the knee ligaments and you could hurt your quad muscles as well. I perform them without touching, but everyone else has their knee touch.
Is this a Crossfit specific movement or can walking lunges be done to ones comfort level? Thanks!
The knee should touch. I’d recommend wearing your knee sleeves for lunges so you have a little cushion between you and the floor.
Knocked out yesterdays this morning, great way to get going for the day, hopefully can get todays wod done this evening.
RX 21:16–all rows @ 3 min +/- 5 secs, all runs 1:30 is, T2B are my weakness but this wod helps!
Great work, Nick!
Forgive my ignorance, but is the one arm DB row done the traditional way with one knee and one hand on a bench?
Yes. I usually just stay near the rack though and use that to post up my hand.
Sorry again, but put a knee on the bench and put your hand on a rack? A DB rack?
I don’t like to put my knee on anything. I like to prop my hand on a bench or the db rack. If you’re holding the db on your right, then drop your back leg behind you to get it out of the way. Stay tight throughout your abs and drive your feet into the floor as you row.
Thanks!