Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.
A. 45/50/52.5/52.5/55# – all 6 reps
B. 3+12 – 20# seated dumbbell presses, 1-band pullups, 20kg bell
Then lost my mind and did Nancy – 19:12 w/ 55#
Wait, Nancy too? Why?! Seriously though, did you feel like you needed more? Wanted to work on OHS? Needed to sweat?
I try to do a double (class WOD + the Invictus WOD) once or twice a week. I had planned on doing Nancy in a class WOD, but ended up working late. A overhead squat doublet or triplet is usually my favorite kind of workout, so I decided to throw it in at the end since I had some time left in open shop. And the weather was nice and cool for the run.
A. 95×8/105×8/105×6 rest.
B. 3 rounds RX. Lost some time being pulled away for something. Strict HSPU are a weakness of mine; good to work a goat.
Great job, Jake!
A: 95#x8 1st round, rest of the rounds 6 reps
B: 20# db L Seated presses/strict pull-ups/50# KB swings
Shoulders were pretty worn out from Monday’s WOD. I did the HSPU strict that day on all rounds.
Great job, Vic!
Thanks Michelle!
A. 95×8/115×6/115×6/115×6/125×6
B. 3 + 16. 45# db l seated. Orange band round 1. Black band remaining rounds. 62# KB for swings
Awesome job! How were the 45s for L-seated? Sounds fun. 🙂
It was tough! The last round I had nothing left in the shoulders. I think it was a good weight for the workout.
anyone else’s shoulders smoked from this week?
a. 53 (7), 64, 64, 64, 64 (6)…..playing around with shoulder press/jerk form. Elbows down with wrists aligned with forearms, rather than bent back.
b. a lot of modifications here.
10 KB shoulder press with 25# each hand
10 Pull ups 1 purple and 1 red band (elbows are going forward- not lateral…apparently need to work on this).
20 RKBS with 20kg
Yes!!
What did you make?
I’m applying for masterchef chile! So I was playing around with coconut milk ice cream and banana chocolate Brownie with home made almond butter….. It was a lot of tests and samples!!!
A. 95, 85, 85, 85, 85
B. 35lb DBs, Green Band, 44lb KB
3 rounds + 23
Nice, Drew!
Odette:
Strength BS/DL 5 reps at 150lbs, new PR again
B. 3 rds plus 5db press with black band for pullups
PR star for Odette! Where did she start with this a few months ago? Like half that, right? Super duper!
April 6 Michele, she has been struggling with bench and shoulder press and now squats, but still squats are getting better and of course deadlifts, strength is definitely improving for her
Tried some light DB press, did not feel good. Default to:
BS 5×5: 255-260-265-265-265
Light core and squat accessory work after.
Think it is time to go underground for a bit and give the shoulder a rest. Leaning toward some variation of 5/3/1 or maybe a Hatch cycle with some pulling on off days…any recommendations?
Yeah, we’re really on a shoulder kick lately. Strictly a strength goal? Anything particular?
I know — it’s killing me trying to follow along and come up with suitable subs. Think I’ll be better off following a deliberate program than randomly forcing stuff in like I did Wed (preempting today’s programmed squats).
Limited options if avoiding pressing/overhead movements. Focus on lower body strength seems like the best use of my “down time”. Looking at programs that squat 2-3 a week, filling in gaps with a combo of heavy/fast pulls (DL, maybe non-max CLN/HPC/clean pulls) and mono conditioning.
Smolov is waiting for you lol
Tempted, but I don’t think Smolov and I would get along — would break me down. Think I can squeeze out some progress on a simpler linear progression type program.
Have you heard of the cube? A friend of mine put 100 lbs on her squat and dealift in one year, and was able to keep her gains even after because is a long term program, if you are looking for a mixture of high explosion/light weight, mixed with heavy weight, it might be something to look into for long term, is kind of 5/3/1, but you mix the load and exercise every week…
Can someone please tell me what the @2111 represents? Thanks!
Ty — specified tempo for the movement. Details in this article:
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
A. 55(8) – 65 (8) – 70 (6) – 70 (5) – 65 (6)
B. 3 rds + 5 reps. L-Seated DB press with 20# in each hand; pullups with red band first round and blue band second and third rounds; KB swings with 53#
Nice work, Kate!
bad ass wod, it hits the spot with those seated shoulder press and strict HSPU´s
a. warm up 95, 5 sets at 115
b. Rx. exactly 3 rnds. and sholders where gonee!!
Thank you invictus,!!
You are welcome! 🙂
Michele are you programming performance? Loving it, even though I rarely post.
We all are! We’ve been having some programming parties. Bwa ha ha
A. BTN: 4×8 @105 1×6 @105
B. 10m+ AMRAP: 5 wall walks, 10 strict pu, 400m run… 2 rounds
Fun B!
135 x 8/145×6/155×6/155×5/135×6
B. 40 lb db seated press/assisted pullups/65 lb db swings
3 rds
Nice job, Bill!
A. 95×8/115×6/115×6/115×6/115×6
B. 2+5 – breakdown below
Round 1: 5 strict HSPU / 5 db press @ 50# / 10 strict pullups / 20 swings @ 70lb
Round 1: 4 strict HSPU / 6 db press @ 45# / 10 strict pullups / 20 swings @ 70lb
Round 1: 4 strict HSPU / 1 db press @ 50#
Goodbyeeeeeee shoulders!
Goodbye for sure. Make sure to stay on top of the mobility so they don’t lock down!
A. db’s 30sx12 35sx10 40sx 7,7,6
B. 30s db L press, strict PU, 1pood swings. 4 rds + 5 presses
Nice work, Nathan. That’s some good pressing weight there. If you’re good with the swing weight, you might bump it up a little next time they come up.
A. 18 kg DBs
B. 15:34 (20kg plate as head reast for HSPU, 28 KG KB)
Great job, Erik!
A: 95(8), 115(7), 105(8), 105(6) & 105(6)
B: 3 full: green band for pull-ups and 44# kb
How are the pull-ups coming along these days?
A) 95×8,115×8,135×6,135×5,135×6
B) 4 rounds + 5kbs (Russian)
Used 25# dbs for L sit press due to no matching weights any heavier. 70# KB.
Grip was starting to become toast on that last set. Great WOD.
Awesome job, Ty! Don’t forget that there are a few days left in Wrist and Forearm MAYhem Month (the National Fitness Holiday) so get on some stretching and mobility work for them! We have been hammering or grips lately and nobody want’s elbow tendonitis. 🙂