Workout of the Day:
Five rounds for time of:
135 lb. Deadlift x 15 reps
135 lb. Hang power clean x 12 reps
135 lb. Front Squat x 9 reps
135 lb. Push Jerk x 6 reps
Post time to comments.
The Performance Log
Written by Calvin Sun
When was your last deadlift PR? What was your last time on “Helen”? Who coached you? How much sleep did you get the night before? If you are serious about your progress as an athlete, you should be keeping a training log. A log is an effective tool for tracking your athletic progress. Not only will it help you stay motivated, you’ll be stronger and faster for your efforts. You can only improve upon what you have measured and there’s no better motivator than chasing after a new PR.
Start your log today and within a month you will have a solid baseline of your athletic capacity. Look at your lifts and times, you should have a very good idea of what your weaknesses are as an athlete. If you aren’t sure, ask one of the coaches. From there, set some goals for yourself. Whether its adding 10 pounds to your back squat or shaving 10 seconds off your Fran time, write it down in your log and we will help you achieve it.
Your coaches at CrossFit Invictus have designed a log specifically for your needs. This spiral-bound log contains pages for recording benchmark times on WODs as well as PRs on your lifts. Each daily entry page contains a section for the warm-up, WOD, cool-down, and other important factors such as when you trained and how much you slept. The reference section contains several resources including a kilogram to pound conversion table, strength standards for various lifts, and a convienent block chart for anyone following the Zone diet. It is a must-have for the CrossFit athlete and they are currently available for purchase at CrossFit Invictus.
Woah!
LOVE this WOD! Hit it hard, ladies and gents!
This one was tough!!
That was a fun one! Fun, as in F(RIGGIN) U(NBELIEVABLY) N(UTS)! I went a little heavier than the last time I did this (12/23) and boy did it show in my time. Misty and Jessica were kicking ass back in the corner there with me!
But my sweet reward at the end of that WOD was worth the pain. My MMMMMMMMMMMGood (it’s 47 M’s, right?) Post-WOD shot (Apple Cinnamon) was AWESOME. Michele outdid herself with these. I can’t wait to try the Pumpkin!! Do yourself a favor a try one.
Yikes! This one hurt and I only used 95#’s (135 for the DL portion). Everyone was getting after it and charging hard today. Big props to Jen, Jessica and Cynthia for going all out with some heavy loads. Lookin’ strong ladies!
In case anyone doesn’t already know, our trainers are always setting a great example and are a gifted bunch. Nick and Dani were in the trenches with 0600 crew and both of them hit this one as Rx’d (with impressive times I might add). Nice job to our studly CFI coaches!
Try a yummy CFI Shot after your WOD today! I slurped down an Apples and Cinnamon and a Cherry Alamode. Chased it with a 4 block of protein powder (mixed in H2O) and 4 macadamia nuts. The perfectly healthy and convenient post WOD meal. “Mmmm Good” is the bomb-diggety (yep, I really said that)!
~BC
I restate my “Woah” and second Tim’s comment.
Great job to 6:00 am!
BC, that front squat is already looking ton more solid, keep it up!
This one deserves a double whoot! M, that is for you. So much fun this morning. I felt honored to be hitting it with the 6 a.m. crew and my fellow coach Nick. You all are such an inspiration to me. I have to give made props to Ken, you my friend have so much heart. You rocked it! Lookin strong.
Jessica, you are going to be crazy strong. Now we just need to work on your big girl voice. Tomorrow when you finish the WOD I want to hear a big ‘TIME’. You are doing great and we are so happy to have you.
I am sore beyond belief. Tonight will be a hot shower and a whole lot of stretching. I hope everyone has a great, great day!
Dantelope
Opps that was ‘mad props’ not ‘made props’.
And “oops” not “opps”? Did you pick up that 35# backpack yet?
Week 4 of OHS’s and today was another heavy day, then rest ten minutes and ……Todays WOD. Ahhh now I remember this one from back in December. After conferencing with one of your fantastic trainers I scaled this workout and did it in 21:45. Just more evidence that your training staff is so knowledgeable and will get the best out of you. Wish I had an Invictus shot to get me primed and ready for tomorrow!
POS
This WOD is about as tough as they come. So tough in fact, that until a little Dantelope called me out, I was not sure if I was going to do it or not. Glad I did!
The 6am crew has always been my crew. If you are there before the sun comes out and the Llama has not yet begun to hum, you are there for a purpose. BC, One of CFI’s favorite members is a perfect example of this. This morning, 2 bar BC had exactly that, 2 bars set up. One bar was scaled for a weight that was safe yet challenging for 3 of the 4 movements, and one bar with a little extra weight that made the other movement challenging. I have enjoyed BC’s effort ,day in and day out, and he defiantly shows that he is there every morning with a purpose.
Nick
Visiting from CrossFit Edmonton in Canada. Thanks for welcoming me into your gym and the great coaching. Invictus rocks!
rx’d 21:29
Way to call me out M….”oops” not “opps”. And as I see it the Dingo weighs at least #45. I pretty much had to drag her up the hill. How about we make a deal? The next time we go – I will wear a #25 weighted vest for the 800 meter hill sprints.
Thanks Nick. You’re good people brother. Although it’s never crossed my mind, I guess we are there before the Llama hums. Nice.
A Llama spit on my face at the San Diego Zoo when I was a kid. Dirty beasts.
BC
What a FANTASTIC WOD today…as BC calls it, the SING SING or prison yard workout! This was no-kidding the hardest workout of any that I have had to do in a long time. After 3 rounds, I couldn’t believe there were still 2 left! There were a few times I could not get under the bar during the HPC & PJ’s.
I have to give a SHOUT OUT and a BIG THANKS to Nick and Dani. First, for knocking this WOD out of the park. You both looked strong throughout. Also for really pushing me through, which I needed. During the 3rd round I made an attempt to scale down the weight and Nick said three words, “STICK WITH IT.” That really brought out the competitive nature in me. Dani- thanks for keeping me on task during those last 2 rounds and helping me fight through. IT REALLY MOTIVATED ME!! Like I said, this one was tough! Won’t be able to make it to 0600 tomorrow but will be at either 1200 or 1800 class. See you all tomorrow. Have a great night enjoy the rest, you ALL deserve it.
WOD…makes….me…sleepy…zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
Nice work 9:30 group! We had a few stud visitors and a great group of vets to CRUSH this into oblivion!!
Whoot!
P.S. Does anyone have 10# of extra weight I can slip into a vest? Or lead shoes, perhaps? Wah ha ha. Dani enjoys her sweet revenge a little to much. It is not natural to be able to yell so much while running circles around someone. Shouldn’t you be out of breath?
It was great fun working out with you guys! This one hurt…my forearms are still sore. I def need to work on my front squat, always my weakness. I’m used to working out alone so being in a group was great!
I will be back tomorrow for the 630pm!