A.
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Strict Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds
B.
For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
A.
Strict Press (no bench press bank available) 40kg, 45kg, 50kg x 8
Pull-Ups x 5 reps using prescribed tempo
B. 17:00, 24kg kbs
Did yesterday’s today
A1. Floor Press
185,205,225 x 8
Did floor press because no spotter. First time benching in over a year. Felt really good. Hand grip aid worked great.
A2. Max Pull-ups
15,12,10
Grip in right hand started to fail. Grip aid not quite tight enough
B. Rx. 24kg single arm KBS
12:25
Was working for in the 11’s but runs felt HARD. I’ll take it though. Fun work out.
A: Bench Press 3 rounds × 6 reps 75 kgs
3 rounds x 6 Pull Ups
B: 12:05 KB 18 kgs
A. I haven’t done much bench pressing, so wasn’t sure what weight to start with.
65, 85, 95
6, 5, 5 strict pullups
B. 12:56
55 lb KB
Ran outside because it’s FINALLY spring in Alaska!
A1. 8×165/175/180
A2. 22/20/18
B. 14:40 with 70lb kettle bell
A. Up to 225 missed the pull ups
B. 32kg kb 12:44
A. 135/8; 145/8; 155/8
15/15/15
B. 13:18 x 45lb KB (heaviest I have).
B) 12:41 75# KB
A1. 135/145/155×8
A2. 5@tempo
B. Rx’d with 70lb kb. 11:49.
A. 165lb x 8. 175lb x 6. 175lb x 6. 175lb x 6.
Strict Pull ups: 9,8,7,5.
B. 15:33. 45 lb heaviest kettlebell I have.
A1. 165/175/185…finished @ 6 reps
A2. Tempo Pull-Ups x 5 reps
B. 14:30 rx with 24 kg kbell
A1) 185×8 across
A2) 7,7,6
B) 19:36 – used 70# kb (american swings) and subbed 500m Row for run. Literally 3rd workout back after tearing my achilles last fall…still rehabbing and can’t run/squat/jump.
There you are! I couldn’t remember who asked me for the ankle/calf mobility work.
The Importance of Ankle Mobility and Dorsiflexion
https://www.crossfitinvictus.com/blog/importance-ankle-mobility-dorsiflexion/
Improve Your Ankle Mobility
https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/
The Wonderful World of Voodoo Floss
https://www.crossfitinvictus.com/blog/the-wonderful-world-of-voodoo-floss/
Voodoo Floss for One and All
https://www.crossfitinvictus.com/blog/voodoo-floss-for-one-and-all/
Thanks Michele! I’ve been flossing the sh*t out of it lately, as well as using bands for a lot of distraction work. Slowly but surely it’s coming back to life. Hardest part has been taking it slow, but it will pay off.
A1. 8×135/145/155
A2. 51X1 pu’s-5/5/4.
B. Been sick so scaled to 40 push-ups/24kg kbs. 12:00. Felt good to get back in the gym.
A. 80×8 + 17 / 90×8 + 9 / 100×6 + 8.
B. 10:30 Subbed 1000m Assault bike for running. 32kg KB.
I didn’t want to listen to the doctor, but decided it was probably in my best interest…and today is my last day of NO GYM…But this workout looks awesome…so I think I’m going to give it a go tomorrow…the run will be more like a trot…but man I need to get back at it. My body misses it…and my mind is just going crazy without it!!
Thank you everyone for your kind words for a quick recovery.
Yikes! I just saw the photo! Listen to your doctor! 🙂
Alright guys, I’m jumping in. Been lurking for a while, so here’s the first post.
Doing CF alone in my garage for about 5 years, so I’d like the feedback and some dudes to run with, so to speak. Love the online community you’ve created here.
@michelevieux:disqus I can’t seem to find an explanation for where you guys are at in the current cycle, and what the goals are, but I jumped in last week. Is that posted anywhere?
Thanks!
Welcome Stephen!
Hi Stephen!
We actually just started this cycle last week and the focus is on Olympic lifting and single-leg movements (lunges). We just finished a squat/deadlift/pressing cycle. You will still see those things incorporated however there will be less of them and more Oly for a couple months. With that being said, if you feel like you need to add in more strength work, let’s formulate a plan to help you achieve your goals!
What are your goals?
My goals are to get back some fitness (less suck in the metcon). Been mostly lifting for the last year, and am carrying some fat. Diet is pretty clean: started tracking intake last week.
I’m committed to doing the program as written: but if I’m only able to do 4 (maybe 5 if lucky) days/week, are there 4 days I should prioritize?
Strong Squat (Back and Front) and big quads 🙂
A1) 155 across
A2) 8/6/6
B) 16:26 (53#kb)
Welcome, I was in your shoes about a year ago and have loved the results from doing the Invictus workouts. Every week brings new challenges and It is by far the most well-rounded program I have ever followed.
added a 1 RM for Push Jerk and got 225
A. 245 – 8/ 255 – 8/ 265 – 6/ 8/10/10 -shoulders felt like garbage today
B. Subbed 500m row for run – 13:54 – largest KB we have is 50 lbs. but was able to do both push ups and KB sets unbroken.
I wish I could bench like you.
Hey, I admire your METCON times, working on combining the strength with the speed. We are all here committed and getting better. Love this page and the people on it. All genuine honest people who work hard and push themselves each day.
Part I
A1. Bench Press: 135 x 8, 155 x 8, 175 x 6 @ 20X1
A2. Strict Pull-ups: 20/12/12
B. Time: 9’07” w/ 32 kg — first time running since surgery!!!
Part II: Knee Rehab (1 hour)
Yay! So exciting on the running!
Wow you crushed it buddy!
Part B: You Smoked it! I wish I could run like you, lol
awesome work teddy, great to know that the knee is recovering well
Wow! Your run must be blazing fast!
Ryan, I’d be lying to you if I said I wasn’t second guessing my time on this. I ran it by my wife several times: push-ups were strict and unbroken, swings were unbroken, and got confirmation from two coaches on the 400m (2+ laps around our box). Pocket WOD was running, etc.
I mean I came out the gate like Seabiscuit, but after looking at today’s fastest times, my time should be somewhat comparable. Basically I’m going to have to do this one again to make sure I can hit a similar time!
I once did Nancy when I was in a huge hurry. I finished in like 11 minutes. and was super excited. Later in the day, I reflected.. “wait. did I actually do that 5th round?” I was like, uhmmmm… so I did it again. No, I had not done the 5th round. 🙂 Not saying you didn’t do the whole workout, just saying I know the feeling of, “wait a second….” 🙂
Great point Janelle! And if there is anytime I would have had a brain fart, it would have been on the 400 meters.
I really appreciate the insight amiga — I’ll have a go at it next week and fill you in 🙂
I could see it being legit- 6min mile(moving, but in the realm of possible). 45sx2 on the push-ups for unbroken. 45sx2 on the kb swings for unbroken. Your at 9mins. I believe in you Teddy!
PS- maybe I should blow my knee out so I can come back as a superhuman too!
Thanks brother! I always appreciate the constant encouragement coming from you.
And just so you know, anytime I’m about to do the workout, I snapshot your times and @disqus_IoydauK31X:disqus so you can blame my performance on you today LOL.
Wasn’t doubting in the least. I have seen some of the other impressive work you have done and I know you have an engine. My apologies if I sounded anything other than complimentary. I tend to be too succinct in writing.
does 50/30 mean 50 rx for men and 30 rx for women? or is it do 50, then do 30?
50 for men/30 for women – scale as appropriate…
thanks!
A. Went 4 rds, liked the pump.
A1. DB bench press @20×1: 70×8/80×8/90×6/90×6
A2. 18/12/11/10
B. 13:24 Rx w/36kg. Push-ups were the big slowdown. Did KBs as 15/15. Going to start adding some push-up burnouts at least once a week…
great job man, the pushups were definitely the kill switch for me too. time to tackle that demon
This week was full of challenges!