Workout of the Day
A.
Three sets, not for time, of:
Row 350 meters @ 80-85% pace
Alternating Pistols x 10 reps (5 each)
Kettlebell Snatch x 8-10 reps each
Strict Handstand Push-Up x 8-10 reps
(increase depth/range of motion so that 8-10 reps is challenging)
B.
Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Set 5 – 100% of 1-RM
Set 6 – 103% of 1-RM (optional)
Set 7 – 105% of 1-RM (optional)
Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.
C.
Two sets of:
Chest-to-Bar Pull-Ups x Max Reps
Rest exactly 60 seconds
(Compare to April 20, 2012.)
D.
For time:
Row 1000 Meters
A.done with 32kg kbs& HSPUs with double eleiko 25kg bumpers
with 125 kg.
B.done ,knees slowly feeling better , got a new 5kg PR
C .ended the workout with 15minOTM
Min1-5 =3 rep deadlift 180 kg/5burpees
Min5-10=2 power clean 100 kg/5 burpees
Min10-15=2clean & press 90 kg/5burpees
Well done Henrik! Get those knees healthy buddy.
A.
Done
Sub’d Run for Row
Pistols w footgrab(impossible without)
Clean grip Snatches w 37kg barbell
HSPU on parallettes
B.
6 sets of
2 x 79kg Front Squats ( Barbell loaded w weights and large water bottles)
90s rest
C.
Practiced No False Grip Muscle Ups for the first time.
1,3,1,4
4 consecutive in the end
Did some different pullups after.
D.
Hill Sprint hard effort for 1:28
Jonas, I am loving the creativity on some of these workouts. Weights and water bottles on the barbell sounds brutal! Good work on the muscle-ups too buddy.
Really inspiring stuff man!
In your spirit and absence of real bar, weights and time I did:
OTM 10 min
7 Front Squat @54kg ~50% 1RM
Actually was quite easy… I had imagined some lactate buildup… but nothing
all sets in 13-15sek. Will up to 10 reps next time!
On a side note I’ve been digging and hauling about 1000kg of soil these couple of days. Solid work though low intensity. Also practicing my double unders, toes to bar and free handstanding.
A) Done with 24kg KB
Pistols on right knee are still a struggle but I am getting treatment on it.
HSPU getting much better 8/9/10
B) 147.5kg 5kg PR 7.5kg since the beginning of the squat program
Super pleased!!
C) 34/19
D) I have a comp this weekend and the workouts have been released so I am planning on hitting parts of them this afternoon
Good work buddy!
A. Used 24 kg for snatches 45# and 25# bumpers stacked for hspus 8,8,10
B. Got to 100% (285) then failed 295 4 times. No PR but was sick all day yesterday and 285 is 15 more than I hit when we tested last – still frustrating
C. 28,12 butterfly was a bit better couldn’t squeeze any extra reps when I lost rhythm
D. Maybe tonight
Hey Invictus nation! I’ve been following the site religiously for the past few months and I’m extremely pleased with the results. PR’d on front squat by 15lbs and 10lbs on my snatch.
I have a questions though. It seems as though its relatively soon to re-test on front squat. Could this have been a typo and it should really be back squat?
Thanks CJ!!
Good work Felipe. No errors here, we were testing front squat. What makes you say it was too soon? Considering the 15 lb PR, seems like it was a decent time to re-test.
A. Done. 2 45lb plates for deficit HSPU. 10 for everything
B. 350lbs. 8lb PR! That makes 25lbs so far this summer
Solid!
A: Done. HSPU for sets of 8 with 25 lb bumpers
B: Didn’t have it today. Made 1 rep at 95% (330 lbs) but it was a real struggle; then missed at 100% (345 lbs). Not sure what went wrong. There was one day a couple of weeks ago during the squat cycle when I couldn’t make two of the sets at 90 and 95% because I was coming off a competition and I hadn’t fully recovered. Other than that I followed everything to a tee. PR’d by 20 lbs on the first 6 week wave. I’ll get it next time.
B: 20/15 – Don’t know where I was originally but this is a big improvement.
C: 3:36
C. 29/19
D. 1100m run. 3:38. Gotta love this Texas heat
Not sure where this went in my first post
What part of TX do you live?
I’m in Granbury, 20 miles SW of Ft.Worth
I’m down in Missouri city right outside Houston. Are you training out of a gym?
Crossfit INVICTUS programmed garage Gym. LOL
http://screencast.com/t/90IencT81m
Arrows point to random “stuff”
The Wife is determined to get a rower and is on the prowl. Climbing rope and bucket circle setup is outside. I shy away from the circles at all cost.
And you? Do you workout at a CF gym?
If not, I’m sure you are feeling the heat. Today was like 77% humidity. Crazy.
Nice, I started out of the garage but about 2 years ago I joined atomic crossfit. Now I run about 90% of the weekly classes. We got 16th at regionals this year and looking to improve on that so I have 3 other team members following the blog as well now. If you come to Houston ever you know where your welcome brother!
A:1:49/500m rower, pistols w/15lb db’s, 24kg snatches, 8x hspus on db’s.
B: 165-190-210-225-235-240pr-245pr
C: 14/11
D: 3:37 30s/min
Nice work Jason!
A. Ran 200m each set. 10/10/10. 2x40x10 1x45x8 (used DBs, worked on correct form). 8/8/8 HSPUs
B. 250 PR — very impressed with myself here — when I started these workouts I just assumed 225 would be my max
C. 14/13 strict
D. Jacob’s Ladder – 400 ft – 3:58
Im not sure if my right quad has a slight strain or just being stubborn today so I decided not to go heavy on front squats. I’ll attempt it later this week when I’m feeling better.
Did the Mercer Island 5K WOD (in Washington)
all weight at 95#
Run 800m
30 Push Press
Run 800m
25 Front Squat
Run 800m
30 Hang Clean
Run 800m
25 Thrusters
Run 800m
20 Burpees
Run 800m
Time: 38:59
A) hspu on 45 lbs bumpers 9/8/7
kbs with 24kg
pistols 10/10/10
B) 345 lbs 20lbs pr since last time
C) fat bar kipping chest to bar pullups 24/21
D) 3min 10s
Well done Lukas!
A. Done
Row
Pistols (right knee tough)
KB snatch 16,24,32kg
HSPU 2.5 inch deficit 8reps all sets (Used Rogue 25kg Plates)
B. FS
110kg x1
130kg x1
140kg x1
150kg x1
155kg x1 Miss (no belt)
155kg x 1 (w/belt)
160kg x 1 (w/belt)
165kg x 1 Miss (w/belt)
C. 30 Butterfly, 16 Butterfly
D. 1000 Meter 3:35
A. Row at 1:45 pace, pistols done, kb snatch at 1.5 pd., hspu with one 45# bumper and one 25# bumper with sets of 10, 10, 8
B. did all based off of 295#. Previous was 275#, but clean and jerked that on Saturday, so just estimated it at 295#. For final sets hit 310# for a PR!
C. 28,19
D. 3:24
Great job Sun! That’s a nice improvement.
A. 70lb kbell, 45 & 25lb plates stacked for hspu’s 5 1/2 deficit.
B. Got 95% @300lbs missed 100% @315
Added 10min of power clean push jerk work new PR power clean @235 by 20#
C. 32,19 first time for max reps c2b I’m sure its a big improvement tho
D. 3:44
Hi everyone.
kb snatches with 32kg 10 reps all
handstand push ups 10 all
B)front squat did 128 kg (pr 3 kilos) and did 131 fail (my wrist still hurts at front squat)
C)40 /20
D)3:54
have a good day everyone
Workout of the Day
A.
Row x complete
Pistols x 10, 10, 10
Kb Snatch x 53#(10/10) 70#(10/10) 88#(10/10)
Strict HSPU x 8+2, 8+1+1, 8+2 (hands on 45lb hi-temp bumpers)
B.
Front squat
70% 250
80% 285
90% 320
95% 340
100% 355
103% 365 PR!
105% 375 PR!!
**Bonus 385 PR!!!
385lbs 30lb PR!! 365 & 375 felt pretty smooth so went for another set. Extremely pleased with this!!
C.
20, 12
Starting to get better with these!
D.
3:20
Came way too hard out of the gates at 1:29 and dropped quickly to 1:45ish couldn’t maintain my pace.
Awesome day!
WOW!!! 30 lb PR is pretty solid buddy. Well done.
This is my first time posting but I plan on posting more consistently. I’ve been following this for the past week or so now, and I’ve been really enjoying this style. Thank you for the programming CJ.
Workout of the Day
A.
Row x 1:53, 1:52, 1:51 (average/500m)
Pistols x 10, 10, 10
Kb Snatch x 53#(10/10) for all 3
Strict HSPU x 6/3, 5/3+1, 6/2 not to a deficit
B.
Front squat
190 – 205 – 235 – 245 – 260 – 265 – 270 PR
From 2nd set on thought the bar had 10# more than it actually but luckily still ended up with a PR. Thought I hit 2 PR’s but it’s all good. Lesson learned: always double check the weight before you lift it.
C.
9, 8
Pullups are my goat, but I’m willing to bet they will continue to improve.
D.
3:20
Came out fast and didn’t lay off soon enough. Middle part was a bit slower than I wanted, but I was still able to pull harder the final 150. Still have room for improvement with better strategy.
A: Completed
B: 330(PR), tried 340 but couldn’t get out of the hole.
C: 34-16, shoulder was a little junky but I made sure I got one more than I did in April.
D: 3:44, probably didn’t rest enough between C2B and the row.
Home this past weekend without a rower or kettlebell, and subbed a hero workout, plus a lot of physical activity Sunday. All that to say that today was probably my worst day in a month or two.
A. Completed – KB Snatch@70#, HSPU were 8,8,7
B. Hit 95%@294, and failed at 310#.
C. 21, 12
D. 3:25
A. Completed pistols got rough. HSPU deficit started as normal games standard then got up to 2×45 lbs plates on each side 9 reps.
B. 270 lbs Front Squat PR!!!!!!! Felt great at 105% wanted to go higher but moved onto C and D.
C. 18-14
D. 4:00
Crushed that PR today thank you again for the legit program.
A. Completed, HSPU worked on just strict 8 reps
B. 175 FS no PR today, but matched my current one
C. 10, 8
D. 4:13
A.
Subbed SDHP
DB snatch 35#
6″ HSPU using heal assist
Trying to get ready for OCCUPY STRENGTH this weekend so I did:
B.155#
6×2 Box SQ @20X1
30sec rest
C. 135#
5×2 Bench @21X1
D. 2x max reps C2B
18,12…….previous was 14,10
Will be gone for 2 weeks!!!!!
Headed to San Diego Tomorrow after work. Our family will be driving all night. Hope to watch fireworks at/near the coast Wed.
Son and I will be working out at Invictus Thur. A.M.
Cya’s.
A: Done – HSPU 6/6/6 with 4.5″ deficit
Pistols felt best they every have today – been focusing on some ankle mobility lately and it’s paying off.
B: 220 lbs., 250, 280, 295, 310, 320 (PR), 325 (F)
C: 13/6 – Strict on a barbell…. on a weight rack
D: Ran an 800 – forgot to check time
CJ,
Of everything we do, I seem to see the least gains in HSPU. Is it practical to supplement this with shoulder press or some other lift?
Thanks in advance.
A: Complete
B: Hit my 105% right on 300lb (PR)
(1 miss at 295, just lost balance forward, hit it then 300 cleanly)
I missed Saturdays WOD so I hit B and C from Sat:
500m row/15kbs/30du’s – 2:28
1k row/30kbs/60du’s – 5:30 (1k row was 3:20)
A. Done
B. 15# PR!! I went from 155# to 170# and felt strong
C. I sub’d strict pull ups 6, 3
D. I ran out of time for the row
Forgot to say I did 3 pistols unassisted today…I was excited.
a done with 32 kb, 1:30 rowing paste, 8hspu
b. didnt get my 250pr only got to 245 pretty sad about that dont know what was going on yesterday bad day…
c.200m row 10×135 c&j
200m row 8×155 c&j
200m, 6X165c&j
200m,4x175c&j
200m,2x185c&j
preparing for comp.
hope tomorrow will be a bether day
A. 53# kb x8 reps
8 HSPU’s with 15# bumper plates, ~2″ deficit
B. 230#/ 265/ 300/ 315/ 330/ 340PR/ 345f 10# PR!
C. 31/ 17
D. 3:28.2
Thanks a lot for an awesome programming! Been following it for a couple of months and I love it.
A. Subbed row for light KB swings, 20/24/32 kg KB-snatch, 15 and 10 kg Eleiko plates as deficit
B. 85-95-107.5-175.5-122.5-125(102%)127.5 kg (104%, might be more in the tank!)
C. 38-16
D. No rower and injured foot = Subbed for four sets of prowler push 20m and 10 man makers 10 kg dumbbells.
Thanks for the PR’s CJ! I’m really grateful that you keep this open to the public despite all the effort you put into the programming.
A) 2:02, 2:00, 1:59 rpw–#20, #26 KB for snatches (still recovering from AC joint injury, used a 16in box for the modified pushups
B) 115-135-145-155-165-170*PR-175 fail
C)-didn’t want to push the shoulder.
A) Done
HSPU whith 2 plates of 55 pounds
B) Last max load on front squat was 305lbs but every time i have to do Front Squat i increase that number for example 70% of 325lbs
That works really good for me
70%___103kg
80%___118kg
90%___133kg
95%___140kg
100%__148kg PR
101%__150kg PR
101%__150kg PR
C) 1 set 30 rep
2 set 16 rep
D) Run 1k in 6:46
A. HSPU’s with 35lb plates
B.
250, 275 – Left lower quad was not happy so I decided to shut it down.
CJ, I’m icing and heating almost every night for 20 mins each, and foam rolling everyday. Do you have any other suggestions for getting this quad to recover?
C. 24/14
D. 3:14.9 – PR by .1