***REMINDER – Invictus Boot Camp debuts tonight at 5:30 and 6:30 p.m. in Balboa Park. If you want to get outside of the box for your workout tonight, join us at Cypress Grove in Balboa Park (along 6th Avenue between Olive and Quince) – and feel free to bring a friend!***
Workout of the Day
A.
Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps
A. 95 lbsx3, 115×3, 110×3, 110×3, 115×3, 120 (F). I still can’t break that 115 barrier so I’ll have to start going up in smaller increments. My 1RM, 3RM, and 5RM are all the same for shoulder press. When I tried 120, my left side went up easier than my right so I’m assuming it’s weakness related to my shoulder problems. Push ups, shoulder press, and hand stand push ups are definitely my weakest movements.
B. 8 rounds.
One supplemental exercise Calvin had me do during performance clinic sessions was alternating single arm db or kb presses, 3 sets of 10 each side. It helped with the imbalance during the time I was attending his classes.
Thanks Courtland! I’ll try to work those in periodically.
A
50×3. 52,5×3. 55×3. 57,5×3. 60×2. 60×2
And
Benchpress 3×8@60kg
No metcon
115 x 3, 120 x 3, 125 x 2, 130 x 2, 135 (fail)
metcon = 6rds, subbed 30 second aerodyne sprints for double unders
nice work boss man
A: 2×3 95#, 1×3 115, 2×3 135#
B: 8 rds + 7 push-ups
A. 55X3, 65X3, 70X3, 75X3, 80X2
B. 10+3 pushups
Is it normal to be able to PP 40# more than shoulder press?
Hey Ali – I asked George the same question a few weeks ago. He said your push press should be about 25% higher than your shoulder press. My push press is 60 pounds higher than my shoulder press (52% higher).
A. 95×3, 115×2, 125×3,135×2,125×3
B. 6+17
A.
132lbsx3 143×3 154×3 160×3 165×3
B.
8 rnds +10 hrlpu
A) 95 x 3 / 125 x 3 / 145 x 2 / 140 x 1 / 135 x 3
Not sure what happened on third and fourth set, usually I’m good for a few strict pressed at 145. Think I may be a little fatigued from those heavy thrusters yesterday.
B) 8 rounds at the buzzer!
Whats the difference between Performance, Fitness, and Competition training programs? Thanks for the help.
Hey Alex, Coach explains it here: http://www.crossfitinvictus.com/wod/monday-november-14-2011/
Thanks Chris…. Also when they say do 5 sets of whatever at different % is that in that order or do each % once for a total of 5… Example look at the competition wod. Appreciate your assistance.
A. Shoulder Press: 105×3/115×3/120×3/125×3(PR)/130×2
B. 7 rounds
*Did some back squats with the bar afterwards. Hip flexor pain is still there. I’m going insane not being able to do much. Oh well, hopefully it heals soon!
A. 155×3, 175×3, 175×3, 185×2, 185×2
B. 8 rds plus 20 double unders.
Hats off to those who did 10+.
6+23
Skill work
Handstand holds and handstand push ups
A) shoulder press
125×3 / 135×3 / 145×3 / 150×3 / 150×1
B) 10 + 1
That last set is supposed to be 155×1