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March 9, 2014 – Competition, Performance and Fitness

Recovery Day
Open Gym from 11:30am – 2:00pm at Invictus Point Loma OR
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.

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

  • Joe Silvestri

    275 on 14.2 re-do

    happy camper

  • Kristi Eramo

    Did Saturdays programming today. Ripped pretty good on bith hands during 14.2 on Saturday so did 20 otm back squat by 3 reps…. 5 min x 3 reps at 165, 5 min x 3 reps at 175, 5 min x 3 reps min at 195, 5 min x 2 reps at 200.

    Then did 30 min sled drag, DL, burped to 6″ from Saturday . Legs are dead

  • Nathan Pinnell

    14.2, got 130, not super pleased, shoulder stability went out the window in the third, made my legs work way too hard to keep the bar up.

  • Karl

    Friday : 4 rounds + 6 = 94

    today : 5 + 14 = 130

    on friday i split my ohs and just made in to the third round. Today i went unbroken and had 40s before i had to start on the third round. Will follow this strategy throughout the open. Hitting it on friday and then have a goal to improve my score on sunday.

  • Chris MacLean

    Redid 14.2 and ripped a bit so lost motivation to get past the 14′s. 182 Friday, 139 today. Still very happy with Friday’s result!
    Note: 4 beer and pub grub does not produce Sunday PR’s for this cat ;)

  • Phil Trojanowski

    14.2 redo 201….not as expected but I’m ok with it. It was honestly all I had today. Hitting it hard tomorrow.

  • Mark Glynn

    a crushing and embarrassing score. had so much issue with mobility on OHS; like a willow tree getting blown all over. tried everything from voodoo, rowing, lacrosse rollouts… C2B were seamless and UB. frustrating wod.

  • Brian Fogarty

    Did Saturday’s workout on Sunday.

    A. 185# x 2
    195# x 2
    205# x 4
    215# x 4
    225# x 2 (failed on one of these attempts several times)
    205# x 2
    215# x 4

    B. No sled available today. Did yoke carry with 355#
    Only got through 7 rounds–had kids by myself today. Burner.

  • Jorgen Gronner

    Friday: 193

    Really wanted to get past the 16s, but didn´t stand a chance on Chest to bar. Grip was destroyed, and ripped my hands badly.

  • Powertrip

    Did most of Saturday’s training. Posted there.

  • Jeff Nelson

    14.2 – 203



CrossFit Invictus
1446 Columbia St
San Diego, CA 92101

CrossFit Invictus Point Loma
2803 Midway Dr.
San Diego, CA 92110
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