Workout of the Day
A.
Take 10-15 minutes to build to a heavy Split Jerk
(if it feels good, go for a new 1-RM, if you feel slow, work for perfect mechanics with lighter loads)
B.
Three sets of:
Dumbbell or Kettlebell Overhead Press x 6-8 reps @ 2111
(use the heaviest DBs or KBs possible while still achieving the assigned rep range)
Rest 60 seconds
Good Mornings x 4-6 reps @ 3011
Rest 60 seconds
C.
Five rounds for time of:
20 Kettlebell Swings (32/24 kg)
10 Chest-to-Bar Pull-Ups
D.
Two sets of:
GHD Sit-Ups x 20 reps
Rest as needed
A) hit 115kg comfortably. Failed on 120kg. Surprised as 100kg felt heavy!!
B) 1) 28kg kettlebell x 8:7 / 80kg x 6
2) 7:7 / 100kg x 6
3) 6:6 / 120kg x 6
C) 8min
Kbs: first round 20. Rest of rounds 10/10
Ctb: unbroken until final set 7:3
Forearm destroyer!
D) 2×20
nice work Tino !
A.
40,50,60,70,80,90, 95kg PR
B.
24kg DB’s x7 – 40kg x6
24kg DB’s x6 – 50kg x6
22kg DB’s x8 – 40kg x6
C.
3 rds in 6-7mins.
Still gassing out tying my shoelaces so babysteps here.
D. Done
A
Never been as comfortable with the split as today @80kg jerk. Getting there 
40-50-55-60-65-70-75-80(pr) My split jerk pr is now up to par with my push-jerk
B: 20kg kettlebells, 30-35kg Good Mornings. Hammies pretty sore since yesterday
C: 9:53 (20/10, 20/5+5, 10+10/3+1…, 12+8/1…, 10+10/1…). Russian style swings, trying to get used to the 32kg blob
, did not trust my grip comming into the third round. Need to work on the c2b skills and stamina.
D: 2×20
Really happy with the split jerk today as it is something I’ve never been comfortable with!
A. 195/221/241/265/285(PR)
B. 55 DB X 8
Hey CJ or anyone else. We are still fairly new to this particular programming and there are a few things we are a little confused on. What does, reps @2111 and reps @ 3011 mean? Thanks
Hey Nick,
Check out the ‘must read articles’ at the bottom of this page, or under the collected articles in the blog at the top of the page. C.J has written an article explaining tempo training and how to read those different tempo breakdowns. I find it very important to understand these numbers because tempo training has helped me a ton!
Hope this helps! Train hard!
Swob
Swob,
Thanks for the info. I guess I should have read the “MUST READ” articles. Also great job at regionals. It was fun watching all of you guys from Marysville CrossFit. Maybe one of these days a few of us from Cascade CrossFit can roll up there and train for a day or you guys come down for a day. Keep up the good work.
Nick
Typically first number is seconds to execute motion, second number is rest time at and of concentric phase, third is time it takes to finish movement and last number is pause between reps.
Ex: 3 seconds to push overhead, one second pause at top, zero seconds to return kb to chest, one second between reps.
PlEase correct me if I am wrong anyone.
That’s not exactly right Robert. Here’s the link to the article, which is a bit more precise in terms of what the four numbers mean, and why we use them.
http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
Thanks guys
A. 195/221/241/265/285(PR)
B.
Overhead Press
55lb DB X 8
70lb KB X 8
70lb KB X 8
Good Mornings
95lb X6
105lb X6
105lb X6
C. 12:23
Chest 2 Bars were really tough. Arms are still feeling the pull-ups from “Lynne” on Saturday. My hand ripped on the 2nd round
D. 2×20 GHD-Sit ups
Done
A. 265 Pr
B. press: 55 lbs kb
good mornings: 95 lbs ( did them for the first time so focus was on form)
C: 9:24
D: done
A. 215lbs (10lbs pr)
B. press 35 dumbbell (still hard to go with the given pace)
good mornings 75 lbs (focus on form)
C. 9:36
D. Done
A. Got 205#, failed at 225, need work on technique.
B. 40#DBx8, 45# bar x 6
C. Subbed 5 rds 400M run 30 WBs. 20:40. Did KBs yesterday I’m out of order.
D. Done
A. Cannot split jerk due to elbow bursitis. So i did a 4×4 sets of explosive half squats to get used to weight heavier then my 1RM split jerk (about 125%). Not sure if they are worth doing, but i wanted to do something to help the split jerk without extending my arm.
B. all sets at 115# with the safety bar.
C. Subbed 20 Ring rows for C2B due to elbow. All swings unbroken, felt good. 14:40
D. Done
A.
Got a 110 CnJ with very good technique – im very glad.
Compared to this 120kg CJ
http://www.facebook.com/photo.php?v=10150889012916839
(Yea i know the technique sucks, plaese dont remind me, but i was motivated to do it and had to do it.)
B:
Done
C:
9.25
D:
Done
245 not a PR but i ran out of time
B. all sets w/ 95lbs. and 28 kilo kb’s.
C. 9:15
D. Had to do 2K row instead GHD was taken.
A. 135# (pr)
B. 6:6 30# DBs/65# Good Mornings (should have gone heavier)
C. 18:10
24kg was heavy I am horrible at CTB so I broke them down into sets of one…more CTBs than I have ever done. I was pretty stoked…minus how long it took.
D. Done
A. 235#. No PR, felt pretty heavy today. Perfect mechanics were not there as well. This is a goat
B. 50# DB/115# GM
C. 8:07
D. Done
A. 225# shoulders were not feeling it early this am
B. 53# kb x6 reps, 135# good mornings x5 reps. First time doing tempo training, ouch.
C. 9:55, this lingering cold hit me hard in this one
D. Done.
A) 205, went right to 220 F
B) #44kb for all
95/115/135
C) 10:59
A. 255# 10# PR
B. 44# kb’s on ohd press x 8 reps
Good mornings x 6 reps 95, 115, 125
C. 11:57
D. 2 x 20 ghd situps
A: Replaced this one with some technique work and front squats due to a bad wrist.
B: Used 50lbs DB(heaviest we had), and 185lbs for the good mornings.
C: 8:48
D: Completed.
Did yesterday’s today:
based on 205# 1rm
70% 145
80% 165
90% 185
100% 205
110% 225
120% 245
125% 255
130% 265# (In 08′ I did 275 as a lifetime PB so the next 6 week cycle will be interesting)
Low back still ailing. Now affecting leg and foot with pain. I went to an MD yesterday and he put me on 3 Advil 3x a day for 2 weeks to reduce inflammation and go from there. Joy.
A. Push Jerk (leg hurts so didnt split)
115,135,165,185,205,215# (in 08′ lifetime PB was 225)
B.
35×8 55×6, 55×6
75×6, 95×6, 95×6
C.
65# t-bar swing
C2B
9:46
D.
Done
Crisco, my 17yo Son Set a PR on the Clean/jerk today!!
205# @155 bw
(Shhhhh, he looked much stronger but I made him stop after hitting back to back PR’s)
INVICTUS PROGRAMMING WORKS!!!
Thanks C.J.
Here is some of my homebuilt equip.
http://screencast.com/t/T66vmiqzIm
Oh, l like it
A. #318, PR by 13 lbs.
B. #70 kb/ #115 8/6 , 6/6 , 4+2/6
C. 9:44
D. 5 x 20 ghd
A. Got to 245# and called it good. Did a max clean and jerk yesterday and hit a PR of 260# so didn’t try to go overboard today.
B. Press 53#KB’s 8/7/6
G.Morn. 115# 6/6/6
C. 8:11 Forearms!!! feeling “Morrison” from yesterday, but felt pretty good.
UB/UB
UB/UB
10,10/UB
10,10/8,2
10,10/5,5
D.5×20 GHD
Shout out to Nick Rocco for his Jerk PR. Pretty cool to witness it.
You guys are having too much fun without me
A: Built up to 265. 1RM is 275.
B: Strict Press 3×8 with 53lb kettlebells. Good Mornings with 155 lbs.
C: 10:36
D:Done
A. 265
B. 53#KBx8/135×6,50DBx8/176×6,55DBx8/176×6
C. 8:43
D. Done
A.
70Kg
80Kg
90Kg
100Kg
110Kg
120Kg (miss)
120Kg
130 Miss
130 Miss
130 Miss
B. 55lb DB x 6/ 80Kg x 5 all 3 sets
C. 11:13
D. Complete
A: Prev. 1 RM – 235 lbs.
260 (PR), 265 (failed) – felt a little out of it today but legs definitely felt more explosive than ever before
B:
60 lb. DBx6/65lbs,
60lb. DBx6/85 lbs.
55lb. DBx6/85 lbs.
C: Got it done, leaving it at that…
D: Done
A: Worked up to 275
B: 32kg KB/Hand x3x6 225 GM x3x8
C: 7:54
D: Complete w/ 2 min rest b/t sets.
A. Worked up to 205 and then went back to 185 to work on form. Good pop driving the bar up, but was having difficulty with timing/technique. Everything felt extra heavy today. Low back felt a little stiff/warmed up slowly
B. KB Press: 44#sx8, 53#x7, 53#sx6
Good Mornings: 75×6, 95×6, 95×6 (went a little light on these because my low back was tight during the jerks)
C. 11:19
20 unbroken reps on KBS 1st rnd, then 10/10 2nd and very broken the rest of the sets. C2Bs were only 2-3 at a time. These were very tough today. Sort of sputtered out about halfway through this metcon.
D. Done
A: Worked upto a single 200lb (felt ok), then went down to 165 to finish of with 3 x 3 to focus on mechanics.
B: 35lb press for 8 reps and 135lb, 155, 155 for 6 reps of GM’s
C: 8:58
D: Complete just @ 2 minute rest between sets.
A. Worked up to 145 jerk –
B. Used the 25′s and a did a few reps with 30 lbs. 55 lb good mornings.
C. Loved it! 53 lbs, C2B felt stronger this time. 8:14
D. Completed
A. Worked up to 140 lb Jerk
B. Used 30 lbs, 95 lb Good Mornings
C.14:52
D. Done
A. worked up to #215 jerk (no pr)
C. Rx 10:59 (scaled to 4 rds instead of 5 to make an appointment on time)
In globo gym today…pretty limited
A) Worked tech couldn’t go heavy with fears of dropping
B) 50lb press (3 x 8) / 135lb good morning (3 x 8)
C) Skipped
D) 2 x 20reps (ab wheel)
A.
50 kg vvv (1 clean, 3 split jerks)
60 kg vvv (1 clean, 3 split jerks)
2x 70 kg vvv (1 clean, 3 split jerks. Worked on my mechanics with this weight)
80 kg vv (2x 1 clean, 1 split jerk)
90 kg vv (2x 1 clean, 1 split jerk)
100 kg vx (2x 1 clean, 1 split jerk)
B.
16 kg KB/20 kg KB/24 kg KB x 8 reps every time.
30 kg/30 kg/30 kg
C.
8’37″
32 kg KB
D.
Done.