A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes
B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar
A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes
B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar
A. Bryan (E3MOM) – 180# x 4, 190# x 4, 205# x 4, 210# x 3, 215# x 2. Christy – 100#, 105#, 110#, 115#, 120# all x 4 reps.
B. Bryan (40# dumbbell) – 10:41. Christy (20#) – 12:31.
A. 275, 315, 315, 315, 335 (3+1)
B. I suck at T2B (said pre workout)
A. 165(4), 185(4), 195(4), 215(3), 230(2)
B. 30lb dbs; 7:56
A. 175×4, 175×4, 175×4, 185×4, 195×4 (PR)
B. Not sure if I should have scaled this down?
Walk lunges @35# db’s, first round unbroken then 10/10 remaining 3 rounds. I also had to make 5 turns to get the 20 walks in the garage…
All T2B were strict. First round unbroken. The 8/7
11:12
For my own knowledge, what do we consider a standard when it comes to walking lunges? Does the trailing knee touch the floor? A trainer at the globo i’m at was telling me to not touch the floor
Trailing knee must touch. That was the standard in 17.2 and every crossfit competition I’ve ever seen. https://games.crossfit.com/workouts/open/2017/17.2?division=1#movementStandards
Having said that, slamming your knee down is no good. I usually go oppo globo?
Hahaha, thanks for the sanity check
A – 255×4, 270×4, 285×3, 295×3 (new 3-RM), 305×1.5(got assistance on 2nd)
B – Rx 9:46
Had full intentions of only doing active recovery… then i swore i’d skip B, then swore i’d scale B, then rereading the teddy story and seeing everyone power thru made me Rx, so thanks all for the push
Awesome on B!!!
Thanks! And thanks for the push… I so badly wanted to wimp out hahaha
A. Back Squat
5 sets x 2-4
275 x4, 300 x4, 310 x4, 320 x3, 325 x3
B. 9:08
Used a 60lb dumbbell and a 55lb Kettlebell
A. 275×4, 295×4, 305×4, 315×3, 325×3
B. Subbed GHD sit ups for T2B. 8:33
Today was humbling. I squatted 350×5 the same month last year, don’t know where the strength went. 106 heat index in the garage didn’t help.
Yea that heat index doesn’t help… but i don’t think i’ve fully recovered from last 2 wks’ wods yet… still serious load today tho
A. Warmed up with some DUs and slow wall squats and 5×95#, 4×135, 3×155. Work sets: 4×175, 4x 185, 4×195, 3×205 (PR), 2×210. Last 3 rm was 195. Last 1 rm was 215, should probably retest that eventually
A.2. Gymnastics session 3 lvl1. HS and ring work
No time for B!! A little disapointed but I got my gymnastics in which is what I’ve decided to focus on for awhile so I guess that’s ok
Had to take a “rest day” today because of work, B looks like one of those killer wods that crush my soul and make me question why I choose to get up in the morning, I’ll take a bite of it tomorrow morning.
Also, amazing to see the blog today Teddy!
A. 245, 265, 285, 295, 305 x 4 reps. Last rep at 305 was pretty sloppy though 🙁
B. 9:48. Did knees to elbows because my pull-up bar at home is too short.
A. 275/305/310/315/320 – all for 4
B. Rx’d – 7:02, so mad I missed under 7 min, my forearms were dead so slipped on my last 5 TTB.
A.
175×3
195×2
205×2
215×2
225×1
Coming off a long knee injury, first time with any real weight in a while, good Judy felt nervous
B.
Scaled weight 25# Kb: 7:53 – t2b went buy buy on round 4 🙁 took too long on that 4th round
Congrats on getting back under a barbell, especially with the back squat! For Part B, your time looks pretty good to me. Where did you think you were slow?
Last round of t2b I got through 5 and then couldn’t string them together – just lost them.
A. 275×4, 285×2 failed on 3 in the hole, 280×2, 280×1 again stuck in the hole, 275×2 and stuck in hole on 3rd again ?.
B. 9:35 subbed v-ups after first round.
Energy has been super low this week. Had a rough week at work, carrying gear back and forth about 4 miles, and little sleep. Is all I can think of, shrug.
You know, it is ok, and advised, to take it a little easier from time to time. Be the judge of your whole being. Listen to your body!
Fair enough, sometimes I’m just a bad judge of my body. Have gotten used to pushing through many levels.
A.
315 x 4
335 x 2
345 x 2
345 x 2
345 x 2
My legs was not cooperating.
B. Rx 14:50
Goodbye legs and forearms.
nice on the squats
Not feeling 100%…working at ton this week….NO sleep…excuses excuses
Took a rest day yesterday so this is how today went
A1. Hang Snatch + Snatch 55#, 65, 70, 75, 80, 85(F)
A2. Back Squat Warm up x 3 @ 105#, 115
135# x 4, 145 x 4, 155 x 3, 165 x 1, 170 (f), 165 x 1
B. 5 Rounds for time = 9:15
10 Hang Snatch @ 55#
15 Toes 2 Bar
Everything aches and I’m so TIRED….Its been HOT and Humid here in NY and I don’t think I’ve been staying hydrated well enough…………
take another rest day!! Don’t “sweat it” 😉
https://www.crossfitinvictus.com/blog/how-to-stay-hydrated-in-the-heat/
Been on the road moving over the past few weeks with a couple more to go. Getting in what I can.
Yesterday’s as Rx – 4:40 (power snatch and d/u), did clean complex, Romanian deadlift, and barbell rollouts x 4 sets at 135# for all for strength portion.
Today’s – did the Fitness part A as I have KBs and rings with but no squat rack or enough plates, for B got 7:15 (1.5 pood KBs and with toes to rings).
Very creative indeed! Great job!
I couldn’t get to the box but wanted to do something, so ran a “fast” two miles in 15:00, then did 3 rounds NFT of:
Around the world each way
5 low ring muscle up progression
5 strict pullups
30 sec of hollow rocks
Awesome! And very tough with all the abs and arms!
Is there a recommended weight or percentage for the squats? Are they front or back?
I can answer that they are back squat. Not sure for the percentage.
Sorry just seeing this now. For the squats, go as heavy as possible. It will likely be in the 85-90% range but could be a little less if you are newer to lifting.
I’ll spare the novel, but I wouldn’t be half the guy and athlete I am today if it wasn’t for y’all. I really do mean that. I’m thankful to be a part of this special community, and I never would have thought that Invictus would eventually become a medium to something much greater than just reps and sets on a board. Y’all the real MVPs. A. 275/285/295/305/315 x 4 — all five sets. No tempo here, just worked on depth and exploding out of the hole. B. Scaled (50 lb DBs): 9’35” — went in with the game plan of… Read more »
You’re welcome! Jk
I’m keeping a list here: blow out my knee, drop 30# to get to 150, then maybe I can squat like Teddy. Anything else I’m missing? Great work bro!
Lol
this made my day
Inspiring story, had me motivated. Keep up the the strong work.
Nice work Teddy, good work on the squats