SCHEDULING REMINDER – Invictus is Closed During the 2015 CrossFit California Regional
Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!
Workout of the Day
A.
Take 10-12 minutes to work on Pistols or Pistol Progressions
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs
Skipped the pistol progressions for lack of time.
Completed all reps as prescribed with 32kg kettlebell.
Did class wod – 2015 Regionals event 4&5. Did handstand shoulder taps (against wall) instead of handstand walk. Got 65# then 70# for snatch component.
Went home and did B. above for fun with my husband. Subbed a lot.
– T2B-subbed high knees (slight kip – didn’t want to knock our home pull-up bar down)
– KB swings – done with 30# dumbbell
– Reverse Lunges – done with 30# dumbbell
My quads are still blown up from front squatting the other day…
A. 6 pistols EMOM for 10 minutes
B. Gym was closing, so modified to:
30 T2B
40 KB swings
50 goblet squats
for time @ 32kg KB – 9:30
A
Emon10 4 pistols
B
Done Rx ( quads are going to hate me tomorrow)
A: Done
B: T2B/50# KB swings/50# goblet rev lunges
Did 4 pistols emom for 10 min
Used rx weight but scaled to 5/10/10 rep scheme because I was feeling pretty smoked. Didn’t feel bad enough to need a total rest day, just bad enough to not wanna push my limits.
Was it smart to scale the reps or would it have been better to just scale the weight and the movement on ttb?
D
Totally depends on your goals. If you’re working on your strength, then yes, do fewer reps with more weight. But if you’re working on your conditioning, I’d keep it light and go fast! That’s the rule for everything, not just pistols.
A. Retested max strict supinated pull-ups – 21 reps
Much better than yesterday, but I seem to have trouble with the internal rotation of my arms. Going to focus on a bunch of mobility stuff, since I think my lats are just tight.
B. 100 Pistols w/ 20# For time: 5:56
Really good with pistols so I thought I would challenge myself…was a really bad idea.
C. EMOM was Rx, except scaled Lunges to 16 after first round.
Legs were shaking something fierce.
A. Done. After warming up, I did 4 pistols (2 each leg) EMOM with a 3 second pause at the bottom of each rep.
B. Done RX and UB. Lunges were definitely the hardest part.
how did you like those pause pistols? Did they really test your balance or was it more difficult to focus on that starting strength?
It turned out to be more of a balance issue than strength. I’m decent at pistols but I discovered that I have better balance on my right foot than my left.
Mobility difference maybe?
A. Complete I did 2-3 pistols EMOM for 8 mins
B. Done. RX, unbroken. I got a 32kg kettle bell finally!!!!!~
Let me tell you, that one was quickly becoming a disaster!!! Those reverse lunges were a mental game for me.
A. Completed
B. Completed within all time constraints. First 3 rounds was able to do T2B but then had to modify to knees to elbows. I had no grip left after 3rd round. Sneaky workout but a good one for sure!!
Nice work Brian! That one snuck up on me for sure. I am so glad there was not a round 6… I would have lost it.
I am with you on that one Jeremy. I would have been toast if there was a Round 6!!!
A done , right much more stable than left which is strange as my right knee is in bits .
B . Done , my grip is toasted now , that was a deceiving workout , on paper looked quite friendly by round 4 it was kicking me square in the balls
You nailed it Patrick. Looked friendly. I even told my wife “nice easy workout” LOL wrong.
Hey Patrick,
Shoot me an email so we can come up with some regular modifications for you to use with no bueno knee movements come up. I literally feel your pain and would love to help! michele@crossfitinvictus.com
Best,
M
A. Completed
B. Completed Rx within all time constraints – this one was sneaky!! Tested the grip for sure! Was unbroken though 3 rounds, then began to split it up.
Nice work Greg! sneaky pete for sure!
end of round three was where my grip was hit. Round four I had to put the KB down for some chalk before hitting again. Crazy sneaky
A: skipped due to time constraints as I was running late. B: subbed planks and holds in extension off GHD (alternating rounds) for t2b, used a 53# KB also. Lunges are something I’m being careful with due to some knee issues but I think the reverse lunge help keep from getting too far forward. I guess ill know for sure later today and tomorrow how my knees handled it. Did have a something I wanted some feedback on. For my warm up I generally do a dynamic warm up and wanted to see what you guys thought of it. I… Read more »
Sounds like a good overall warm up for sure. Some people like to start with a roller/ball to work tight areas, then warm up, then work out. As you progress you might find out that you will want to mobilize specific areas or muscle groups that you will be utilizing in a WOD. Example would be if you are going to squat, you might want to get the lacrosse ball on the gluten/hammies and then work through some samson stretch into the pigeon pose, or get a band and create some resistance during the samson. In general your warm up… Read more »
Fun fact: Do you know what a face down plank in extension on the GHD is called? – Sorenson Test! And you want to be able to hold it for 2 minutes with your shoulders, hips and ankles all in a line. If you can achieve that then you know your posterior chain endurance is good!
I actually did know that fun fact, I use it in clinic. We also use a lumbar flexion endurance test to asses the core as well. Those type of tests are actually really valuable in assessing pts with cervical issues as well to look at the endurance of deep cervical flexors. Those endurance type tests are much better suited for postural muscle as opposed to older school manual muscle tests. With the cool down I do static stretch as you suggested. Knees feel pretty solid today, felt little achy yesterday evening but nothing outtageous or that I’d really call painful.… Read more »
A) done. Sounded like fire crackers going off in my right knee. I guess now that I turned 30 in getting old?
B) that was deceiving! I didn’t think it was going to be that bad. Damn you grip, damn you!
I turned 30 in November and its been kicking my rear. Thus the new focus as I posted above on a good warm up/cool down and a strict watch on my overall volume. I’m just not able to handle volume very well, nor have I been since I started crossfit so I can’t blame it all on turning 30. Its hard sometimes having a mentality to compete when really my training need to just help me keep up with life outside the gym and stay healthy.
Age is no excuse , I’m 35 with dodgy knees , don’t worry about age , the clock or the weight just get hold of the bar and go for it for as long as you can without killing yourself ( I’m guessing invictus doesn’t want to cause fatalities)
I’m just happy to get through the workouts sometimes , as I only do crossfit to eat and drink what I want and still be in good shape when I’m on a beach
Wasn’t using it as an excuse, I started crossfit at 26 but lots of volume has always given me trouble. I can lift heavy weight with low volume much easier then high reps, I’ve just noticed more aches in multiple places in the last yr thus a focus on warm up, cool down and recovery work as stated.
Played high level rugby for a decade then rowing , so I’m happy I get less aches now than I use to . I turned to CrossFit a year ago and haven’t looked back , I lift heavier than ever before and my previous sports help me be able to go for longer harder . If your box does rowing hours / clubs , do it , it’ll help with being able to increase the volume (I’m biased as I run a row hour)
You bucks! 😉 I turned 28 for the 13th time this year! I like to think that i am in the greatest shape of my life!
i played semi pro rugby in the uk then last year i was lining up on the start line at regatta’s in Norway with 4 world champs and a double olympic gold medalist ( i got my ass handed to me on a plate ) and i recon after 10 months of crossfit i’m fitter than ever before . age is just a number
I think I am going to go back to turning 29 every year, this being 30 stuff is for the birds
Good warm up is something I am learning about. I miss being able to just walk in and grab a bar and go. I will get back to it some time or another. The pops and creaks have snuck in to being a daily part of life. I just find it funny that I pop with every squat, lunge, or deep movement.