Workout of the Day
A.
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds
B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
A. 1.) Muscle-ups 9-8-8 (wasn’t able to stick to the time domains in rounds 2 and 3 so I did two sets
2.) 19-16-12
3.) Parallette bar knee tuck accumulated 30 seconds each round (set 3 was impossible)
B. 2:10 – 2:07 – 2:09 – 2:13 – 2:29 (Did first 4 sets unbroken)
Hotel wod.
A. Did not do
b. 10:17
1000 m run-4:40
50 DB thrusters at 20# each
30 pull ups on the odd Life Fitness-all in one machine. Very wide grip for me.
C 1 arm, OH walking lunge 4×14 40#DB
16 hour flight tomorrow, will try to squeeze in wod before flight
A. 1) 2/2/3
2) 11/9/10
3) :15/:17/:19
B) 2:15/2:03/2:03/2:04/1:58
**5″ Defecit for push ups
Looks like things are coming along!
A. MU-5/4/4
TTB-12/10/10
LSit-17/:13/:15
B. 2:25/2:22/2:38/2:50/3:00
Part of our 400m route is uphill, so it’s hard to get under 1:35. All runs were between 1:40-1:53.
The hill! We have a “hill” at our Downtown location. Or so they say. 🙂 Great job!
A little active recovery today. Bunch of mid-distance intervals around the neighborhood with 1:1 rest, then some EMOM sprint starts. Back on board tomorrow. Nice work today by the whole crew!
Great job, Andy!
A. MUs/T2Bs/L-sit: Weakness identified. My core sucks.
B. Complete, rounds approx 2:20-3:00.
More L-Sits! Yay!
A. MUs/T2Bs/L-sit:
1) 6/14/:16
2) 4/12/:19
3) 4/10/:17
B. Rounds: 2:20/2:22/2:32/2:45/2:50
Nice work, Aaron!
Hotel gym:
A. Bench dips- 15/19/21
T2b – around 15 each- weird off parallel bars
L sit off Dumbbells- pathetic attempts!
B. Used treadmill and strict mitary push ups. Had to break up push ups a lot
2:05/3:15
1:54/3:00
1:20/2:37 (accidentally ran 100 meters short)
1:40/3:22
1:40/3:26
Haha round #3 – oops!
For the L-sits, how are you progressing them? I like to have people hold the tuck and then either poke one or both legs out at a time. You can pull them in and out as needed but usually that way people can hold the whole 30 seconds.
Days like today make me want to run so bad…..
A.
Ring Dips: 8/8/8
Knee to Elbow: 5/9/12 – had to be cautious on this – spine decompressed a little bit during my initial hang – which isn’t a bad thing. Just took me by surprise.
L-Sit: Alternated legs – 15s per leg
B. Subbed run to 350m row
1:53/1:55/1:57/2:00/1:48
Lookin good, Drew!
A. Muscle ups 7/6/5, T2B 17/11/10, L-sit about 20sec each round
B.2:28,2:35,2:40,2:40,2:45 runs were 1:50, 1:50, 2:00, 1:53, 1:57 which was a small victory for me to not go over 2:00 on any of them
Nice work, B!
A.
strict ring dips 5/5/5
did 8/10/10 t2b on rings to practice to initiate the kip from the hip and legs and not from the shoulders. was able to do 8 – 10 unbroken; on the bar i can only do 2 in a row, then i lose the kip.
accumulated L-Sit 20/20/18 seconds
B.
done
The biggest difference between the ring kip and bar kip is that you don’t have to actively push down on the rings to achieve T2B but you must on the bar. The “Get Your Body Behind the Bar” post (3rd link down) is the one you probably need most.
Check out these skills & drills:
https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progressions-1-4-hollow-body-and-bow-position/
https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progressions-5-6/
https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progression-7-8-get-your-body-behind-the-bar/
https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progression-9-10-the-kipping-toes-to-bar/
https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progression-11-tuck-pull-and-scoop/
https://www.crossfitinvictus.com/blog/midline-work-to-better-your-toes-to-bar/
thanks, michele! i will focus on this next time i practice t2b!
A: strict ring dips: 10/10/10, ttb: 8/6/7, l-sit: bad…
B:2:20, 2:20, 2:30, 2:40, 2:40
Great job, Derek! And good choice for the pull-ups on A!
Getting back into the swing of things after being away all weekend cheering on one of our fellow coaches at the South Regionals. 🙂
A. Ring Dips with red band: 13-10-13
TTB: 8-8-8
L-sit: broken up
B. Subbed 500m row for the run and did push-ups on knees to parallettes. Felt really slow and heavy today.
3:31-3:30-3:24-3:31-3:34
Pretty consistent though. Great job and welcome back! How’d your gal do?
Thanks. Ruben did awesome! He finished 8th overall for individual men. He follows the Invictus Competition programming too!
Completed, no #s to report. Great day.
How’s the knee?
A. MU – 5/4/3
T2B – 16/12/11
L-sit – 30s/20s/20s
B. 1:55/1:55/1:55/1:55/1:50
Mr Consistency today. Surprised myself with that.
Nice work, Josh! That’s pretty impressive.
A 0 muscle ups ( lots of attempts)
T2B 11 14 11
L sits 20 seconds within the 30 ave
B fastest 1:47 slowest 2.19
Did you work some transition drills on the low rings?
I did after the wod , I was too dam depressing not being able to get the pull and worlds biggest sit up in sync to get my sizeable frame into the right place while my mate were doing them for fun next to me before they had a wod
A.
Ring dips: 12, 12, 12
Toes-to-bar: 14, 14, 12
L-sit: tried for 3-5 sec per l-sit
B. 2:01, 1:57, 1:56, 2:02, 1:59 Runs typically 1:26-1-28
How are you doing the L-sits? Both legs at at time? You can hold longer if you move from extension to tuck when you need a break -or- if you only extend one leg at a time and switch when it gets tired. Whoot!
A. Ring dips 10/9/7 TTB 8/6/5 L sit 20/18/15
B. Each round under 2:45. Push-ups UB
Nice work Nathan!
Nice work!
A. MU – 9/7/5. TTB – 16/12/13. L-sit done.
B. 1:42 + 1:47 + 1:53 + 1:53 + 1:52 = 9:07 total time. PU UB through 3 rounds, then 18/7, 19/6. Runs 1:20, then between 1:25 and 1:28.
Nice work Jon! that is moving!
Ditto that!
We worked out in the high school gym today. Subbed dips for ring work (time restraints to set the rings up). Part B was a lot of fun. Did all sets between 2:40 and 3:00. Those 2 minutes of rest sure do fly by. Thanks for programming!
Glad you’re enjoying it! Great job today!