A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Compare today’s training results with January 3, 2018.

  • Candy Olkey

    When we did this on Jan 3 I wasn’t sure if we were supposed to do max UB Push Press every 3 min or just AMRAP in 3 min..was hoping someone could clarify that for me today.

    • James Dalton

      Hi Candy, i interpreted it as max UB

  • James Dalton

    A. Was quite excited when my previous 1rm, 47.5kg went up on the third lift fairly easily, but adding 2.5kg to this meant i could only get the next lift to about eye level. Next 2 tries were only just off shoulders. I think i did everything right, good warmup with trap 3 raises, snow angels, light work with the bar. But sadly no more weight than 3rd Jan despite all the pressing!

    I’ve also PR’d my push jerk by 10% so slightly confused about today, feel like it could be mobility. There’s lots of lower tricep tension in the lift, and it still feels like i can’t engage the upper back fully.

    A2. 17 & 15 reps at 85%, 2 and 3 more than last time.

    B. No space to run, and don’t like to modify benchmarks and interfere with the design too much, so did EMOM 10 4 chest to bar chinups.

    • Candy Olkey

      Nice PR on the Push Press James…sounds like you will PR that Strict Press the next time!

      • James Dalton

        Thanks Candy, it feels like i should be able to, need to figure out what is going on!

    • Joey Maltais

      Nice work James! You’ll get it next time

      • James Dalton

        Thanks Joey, feels like it should happen soon!

    • jorge gonzalez

      Strict pressing can be tricky James, I was stuck on the same 1RM for months (60 kgs) even though all my lifts went up; it’s just one of those lifts that need the right mix of dedication, accessory work and a bit of luck the day you test your max. You’ll get those 50 kgs in no time

      • James Dalton

        Thanks Jorge – nice to see someone else had the same issue. I think my problem was that i expected to PR after the last few weeks – a dangerous mental space to be in!

    • Chris Pugliese

      Nice work on pressing. Are you working on C2B? Cycling those is a weakness of mine.

      • James Dalton

        Thanks Chris – i put these in today mainly in quest for a ring muscle up in the near future as i know my pull isn’t strong enough, but C2B of any description are fairly new for me so tend to fatigue in a metcon so today should help those too!

  • Shaun Gross

    Strict press – 80kg,85kg,90kg,95kg,97kg(fail). Happy to hit 95% of my historical PR. Here’s a video for anyone interested – https://www.instagram.com/p/Bhn-EvphD3V/

    Push press – I interpreted it as max unbroken set.
    80kg x 15, x 15

    First set had a couple of reps in the bank. Last set was touch-and-go whether I made the 15th rep. Historical PR is 80kg x 20 which I mightve been able to get near on the first set. I’ve been battling with some elbow pain lately which kind of hindered me..

    B. Did ‘Fitness’ metcon – 3 rounds of 400m + 30 x 24kg Kb swings. 10:38. First run was good (1:45) but the last 2 were slow around 2:15ish. Swings – UB, UB, 13/9/8. My grip fell apart on the last round..

    • Candy Olkey

      Great work Shaun..thanx for sharing the video!

    • Joey Maltais

      Strong press!! Thanks for sharing, awesome work

    • Chris Pugliese

      Nice press!

    • Nathan

      Loved seeing you push through the sticking point! good job, sir!

  • Joey Maltais

    A. Strict shoulder press: 1×105#-115-125 then failed 130 twice (last 1 RM from Feb is 135). Shoulders felt sore going in, did some pressing friday and saturday so I expected to be weaker on these
    Push presses 105#: 18-18. On the second set I shouldve pushed a bit more I think I had 2-3 more
    B. 9:09. KBS hydrid all UB
    Time from Jan: 8:56. I ran at the same pace on the treadmill so I think my kbs mustve been slower today. Also pull ups werent very smooth
    C. 6 min plank challenge (ub)
    Have a great week

    • Candy Olkey

      I’m going to say that you didn’t get enough rest or relaxation in this weekend…way to stick with it today Joey!

      • Joey Maltais

        I rested just fine… my kids always take lots of energy but it’s a different kind of energy lol! Thanks Candy!

    • jorge gonzalez

      The shoulders can take some time to recover once they are taxed, but you did a great work joey. You are constantly killing the plank challenge!

      • Joey Maltais

        Yeah I’m not too worried about it, shoulders were pretty toasted going in. I love the plank challenge!!!

    • Chris Pugliese

      That’s a great Helen time.

      • Joey Maltais

        Thanks Chris! I’m looking forward to improving my running this summer, it feels like it’s been stalled for awhile

  • Philippe Barraud

    145,155,165,172.5f,172.5f,170f almost got the last three disappointing
    B 9:40 subbed 200 su like last time (11m)

  • Chris Pugliese

    Good morning everybody…

    I didn’t do this workout in January, so I didn’t have much to go off of. Although, I did have my 1rm strict press from February or March
    A1. 155# (3# PR)
    A2. 127# (87%) 15/15; 1st set I just threw the weight up without breathing. 2nd set got my breathing perfect for first 12 reps, then it fell apart quickly!
    B. 9:55… :42 PR; scaled to 500m row and 60# kb which is how I did it the last time. I’d like to do this with the run to see how my time compares. This got “grippy”.

    • Candy Olkey

      Congrats on the PR Chris! That’s some HEAVY strict pressing!

      • Chris Pugliese

        Much appreciated, Candy. Looking forward to your post.

    • Michele Vieux

      PR starssssss!

      • Chris Pugliese

        Thanks, Michele. The plan is working.

    • Chris M.

      Nice PR.

      • Chris Pugliese

        Thanks Chris

    • Joey Maltais

      Nice PRs congrats! Shoulders are getting stronger… I see SHSPU improvement coming your way

      • Chris Pugliese

        Thanks, Joey.

  • Joe

    Pretty close to my max press so happy with that.

    Did the run part of Helen with my dogs on their leads so took abit longer sorting them and turning them back but that’s a good time for me anyway really . https://uploads.disquscdn.com/images/c5665f9a9b0ff671e35f2a14930e42ef30c8e55554a0ce2b6d0e02c13b110ecc.jpg

    • Joey Maltais

      Awesome to incorporate your dogs! Nice work

  • Lindsay W.

    Behind on posting.

    Thursday:
    A. 50, 55, 55, 55, 55, 55 x 3 reps
    I messed up and accidentally started with a higher weight than I meant to so I felt like I hit my wall with these earlier. Tried one at 60lbs and couldn’t do it. Happy I was able to do last 5 sets at 55lbs though.

    B. 3+20
    4 Kipping pull ups
    8 T2B
    12 DB push press @ 25 lbs
    Took this chance to work on kipping pull ups (no band) and SUPER excited to get them!! Now just need to practice stringing them together 😄

    Friday:
    A. 125, 130, 140, 150, 160, 150(5)
    B. 19:12 with 30lbs DBs. Dead.

    • Candy Olkey

      Solid work Lindsay…glad to see that the kipping pull ups are coming together!

    • Michele Vieux

      Awesome news with the pull-ups! Looks like you’ll have some practice with them this week. Helen!

  • Chris M.

    … mix and mash with Friday’s Deadlifts alternated movements every 90s …
    A1. Strict Press (OT3M)
    160, 170, 180, 190, 195 (f)
    Max Push Press (OT3M) w/ 160
    12, 12
    A2. Deadlift (DOG – OT3M)
    5 x 315, 5 x 335, 3 x 355, 2 x 375, 1 x 405, 5 x 375
    … short on time so passed on Helen.

    • James Dalton

      Almost supersets! Nice work on both.

    • Chris Pugliese

      Thats some serious weight on both movements.

    • Joey Maltais

      Very impressive on both parts man! And DOG too? Do you use straps?

      • Chris M.

        Thanks Joey (never like to miss a deadlift session) – no straps, no wraps, no belt – knee sleeves because I’m old.

        • Joey Maltais

          All the more awesome man. Sleeves because of knee pain or for prevention? I’ve debated using some for awhile now for heavy lifts or high reps but never had any knee problems or pain so have decided to skip on them so far. Any thoughts/advice concerning those?

          • thelonghorn

            I use them in squats because they help keep my knees warm and stable. I use them during high repetition thrusters, snatches, pistols, etc. I don’t use them for anything else.

            • Joey Maltais

              Ok thanks!

          • Chris M.

            I just find my knees travel better with them – for me they are a must for anything below parallel, box jumps or jerks.

            • Joey Maltais

              Ok, thank you

    • thelonghorn

      Any secret on the grip? I can’t lock it in above 375.

      • Chris M.

        I’ve had to squeeze a lot more on the hook grip -my thumbs are still getting used to it … slowly.

        • thelonghorn

          I’m going to keep using straps for big weights, I’ve never done hook grip and never plan to. Anything that causes repeated temporary numbness scares me, especially when I need to grip a gun as a job requirement. My wife(who does hook grip) just says I’m a weenie.

          • Chris M.

            I both understand your position and agree with your wife 😝

      • Nathan

        I actually don’t hook grip (not used to it yet). I just squeeze like crazy and try not to adjust between reps. The first few times I did this, the weight was dropping out of my hands…these days, not so much at all

    • Nathan

      This is the best way to deadlift in my opinion…double overhand grip (DOG) is awesome – no straps or belt. Maybe it’s just mental, but I like to think it really helps improve the clean movements, and I know for sure DOG helps overall grip strength for all other grip-involved movements (pullups, etc.) Well done, sir!

  • Wes in Denver

    A) 1. 135, 145, 155, 160(f), 160
    2. 136 for 14 and 14
    – left arm was sluggish (all weekend really)
    B) 9:07 Rx
    – slow runs and broke the pull-ups

    • James Dalton

      Way to make 160 after a fail!

      • Wes in Denver

        Definitely a struggle monster!

        • Silas Schadegg

          Way to fight for 160!

    • jorge gonzalez

      “slow runs”…. 9:07….. monster!

    • thelonghorn

      You didn’t go too slow!

  • Michele Vieux

    WARM-UP:

    W1 – Spend 5-10 minutes on your problem areas.

    W2 – Do Not Skip Your Shoulder Warm-Up! Do This Instead
    https://www.crossfitinvictus.com/blog/do-not-skip-your-shoulder-warm-up-do-this-instead/

    PART A – Looks like we are entering a shoulder press cycle! Make sure to take note of your 1RM today because you will be using that for the next couple months to figure your percentages in future Part As.

    PART B – Be sure to get your heart rate up before hitting this workout. The 1st 400m shouldn’t be your warm-up. Rather, you should already be breathing fairly heavy before starting the clock. Either hop on the Assault Bike or do a few KB swings and pull-ups before starting.

    When you are in the workout, KB swings MUST be unbroken! Attack the pull-ups however you’ve been practicing. If you can do 12 unbroken, then great! If not, pick your clusters so that you take as little rest as possible. If you come off the bar, hear me yelling in your ear, “right back up!”

    On the runs, shake your arms out and focus on staying smooth and calm with your breathing.

    Also make note of your “Helen” time, especially if this is the first time you’ve done it. We use this every few months to test your progress. If you’ve done it before, hopefully we see some PRs today!

    POST-WORKOUT

    Your Two New Favorite Grip Stretches
    http://www.crossfitinvictus.com/blog/coach-micheles-2-favorite-stretches-for-your-grip/

  • jorge gonzalez

    A) EMOM 5′: Clean Pull + Hang Power Clean + Power Clean + Jerk. In kgs: 60, 65, 70, 75, 80
    Immediately followed by
    B) EMOM 7′: Power Clean & Jerk. In kgs: 82.5, 85, 87.5, 90, 92.5, 92.5 (failed jerk), 92.5 (failed jerk)

    The complex felt better this week than it did on last monday, even though I lifted less weight.I’m trying to correct my Jerk form while in the lighter loads, that precision is still not translating after going +85% of my 1RM but I reckon it’ll take a bit of time to get there.

    C) Not for time: Back Squats. Based on a 150 kgs
    10 Reps @ 70%: 105 kgs
    8 Reps @ 75%: 112.5 kgs
    6 Reps @ 79%: 117.5 kgs
    4 Reps @ 83%: 125 kgs
    2 Reps @ 88%: 132 kgs

    I’m feeling way more comfortable with the load under the bar going for reps, I’ve always considered myself a strong squatter but I had issues going for long sets of reps in the past because of my air management (heartbeat went crazy), lately this has improved significantly. Also I only went for the belt after passing the 120 kgs. This was the last set with the 132 kgs https://www.instagram.com/p/BhoTvlahbrB/

    D) For time: 10-8-6-4-2 of
    Deadlifts 102.5 kgs
    Bench Presses 60 kgs
    Squat Cleans 60 kgs
    Time: 17’48”

    Split the reps for DLs and BPs in 2 sets for all reps until I reached the set of 4, then UB, cleans were done in singles. Rx called for 20 more kilos in both the DLs and the BPs but I’m not a particularly strong on the BP and the volume of reps was high so I scaled the weight there and had to share the bar for the DLs so I used the weight my partner could handle. This looked somewhat easy on the whiteboard but those SCs were deadly.

    • James Dalton

      Love part D – huge performance today!!

    • Joey Maltais

      Huge volume dude. Strong! Awesome work

    • Mike W.

      WHOA!!!! That volume… Great work, Jorge!

    • Mike Slagle

      Killed it man. Your squats looked great on the video too.

    • Wes in Denver

      Monster volume, and solid squat numbers to boot!

    • Michele Vieux

      What days this week do you plan to do your dips?

      • jorge gonzalez

        today i worked on them

  • Mike W.

    A: 135/140/150/160/175 (fail)/170 (5# PR!)
    B: Rx’d at 11:20 (first time with Helen…slow on the run)

    Happy Monday!!

  • Michael Yokim

    A1: 135/145/155/165/170 (5# PR)
    A2: 16/16 @135

    B: RX @8:51
    Transitions from pull ups to treadmill were slower than anticipated, but overall happy with the time.
    400M run: 1:28/1:32/1:29
    Kbs: U/U/U
    Pull ups: 8/4,6/4/2,7/3/2

    • Michele Vieux

      Awesome training today! Great job on the double PR!

  • Steven

    A1: In kg’s 52.5/57.5/62.5/67.5/70(f)
    This equals my current best, I’ll take it!
    A2: 57,5kg x 15/12

    B. As Rx: 9:50 (1s PR haha)
    Last time I remember I did Russian swings and this time I went hybrid, so I’m actually pretty satisfied with a 1s PR haha. Swings and PU’s all unbroken, could’ve pushed a bit harder on the runs and the swings (by pulling the KB back down). Goal for next time <9:30 !!

    Accessory
    EMOM for 5min:
    5 Hollow Body Rocks, 5 V-ups, Hollow Body Hold until the clock strikes 30s

    • Wes in Denver

      You’ll get sub 9:30 I’m sure next time!

    • Michele Vieux

      PR star!

  • ColoradoLivin

    A.) 100, 105, 110, 115, 120. Ties jan 3rd.

    B.) last time i subbed .6 mile bike for run, so did the same for comparisons sake. 10:16. Shaved about 20 seconds off time.

    • Silas Schadegg

      Way to go!

    • Wes in Denver

      Shaving time is good!

    • Michele Vieux

      20 seconds is huge! Great job!

  • Nathan

    Today’s A. 145, 155, 165, 175, 190
    Friday’s A. 5 -345, 5 – 375, 3 – 415, 2 – 435, 1 – 455, 3

    • Wes in Denver

      Solid strength numbers Nathan!! Did you see my posts last week about reaching out to me?

      • Nathan

        Yes Wes. I’m going reach out!

  • Britt J

    Worst plan ever did thursday yesterday – seated press/ pu/ push press so today was rough. Also still fighting off my husband mainlander disease. Neti potting like it’s my job!

    A1. 80/85/90/92-Gail/91.5 pr hah barely
    A2. @78# 30/20- I did reps UB and rested the rest of the time. Couldn’t feel my arms for set 2.

    B. Helen RX 13:40
    6 sec faster than last time but last time I did strict band pu so I’m calling it a PR.

    C. Lay on the floor and die because it’s 82 with ridiculous humid.

    • Wes in Denver

      +1 for the nasal rinses!!

      • Britt J

        Every day this week most day am& pm but I think the virus is starting to win!

    • Michele Vieux

      You might be a psychic…next time you want to do a Sunday workout, DON’T do whatever first comes to mind because that will be the next day’s programming!

  • Jay Pennypacker (M/55)

    WU. 20 DUs/Strict SP 95# X3/20 sit-ups (3Rds.)
    A1. 120/130/135/145/155 added a 6th to 160
    A2. 130# 16-18
    B. Rx 11:41 missed 1/3/2018 WOD

  • Trion Horgan

    A1. Up to 145 (5 under 1RM). Tried 150 2x’s but got stuck staring at it.
    A2. 120# 12/10. The 2nd set got tough quick.

    B. 7:52 Rx’d with 1000m bike instead of running. Right knee is bothering me but the bike felt fine. Everything UB. The bike got tough after the 1st round

    • Ryan Bliss

      Right in your wheelhouse. Good job.

  • Michael Fontana, 40, 183

    For Saturday, I attempted to do as much as I could on my own, but calf still will not let me squat with any sort of depth.

    For today.
    A1. 135/145/155/165/175
    A2. 150 – 11/12

    B. Did row instead of run 9:50

  • JT

    A. Strict shoulder press to 165.
    B. Helen RX. 8:57 (2:41/5:45/8:57)

    • Wes in Denver

      We were super similar today.

  • thelonghorn

    Back at the academy for a 2-week in-service.

    A. Up to 165#. Happy with it as being back to strict press is still a new thing.

    B. Helen Rx 8:34. It’s high 40s here and my lungs are on fire!! Took a KB out to the track which has pull-up bars nearby.

    C. 2x 50ft HS walk. I’ve never done more than 20ft before, limited to 15ft in my garage. Was stoked so I didn’t try again.

    D. 6min plank.

    • JT

      Same here man. Temp was in the 70s this weekend and it snowed this morning.

      • thelonghorn

        Not the usual Spring at all. Great work today

    • Silas Schadegg

      Those outside wods are the best, even if it’s cold!

    • Wes in Denver

      A true 400m at the track.

      • thelonghorn

        It felt good to run around an oval for once

    • Joey Maltais

      Nice work!! Awesome session

      • thelonghorn

        Thanks!

    • Michele Vieux

      Cold pull-up bars…ew! Great job! Especially with the HS walk!

  • Mike Slagle

    A1. Up to 145 failed 155
    A2. 8/8

    B. 13:32
    I think this was the first time I have done Helen. I subbed a 500m row for the run. It was sleeting while I was working out. I’d like for spring to come anytime now.

    Good work everyone.

  • Candy Olkey

    A1. 75,80,85,87(f),75,85 (current PR is 87…couldnt get it today)
    A2. 75# ~ 22/19 (same weight as1/3..but 2 more reps each set)
    B. Helen RX – 8:41 (8:31 on 1/3…couldnt string pull ups well today)
    400m run on treadmill
    21 kbs @16kg all UB
    12 Pull ups 7/5, 4/4/4, 3/3/3/3
    C. 3 sets NFT
    BB hip bridges x 10 @ 85#,105,115
    BB roll outs x 10 same weight as bridges
    Roll to candlestick x 10 (no hands)
    Front lean on rings (superman) x 60s

    • Wes in Denver

      Solid Helen time overall!!

    • Joey Maltais

      Awesome work Candy!! Crazy good Helen time. Also looks like your shoulder is back on track! Impressive numbers on the hip bridges

    • Britt J

      Next time we do Helen can you run for me?

      • Candy Olkey

        Absolutely, as long as you do all of my rowing! Deal?

    • Michele Vieux

      So fast!

    • Nathan

      22 reps…wow

  • Chad Evans

    A1. Strict Press
    5×1
    155, 165, 175, 185, 195, 200(F)
    195 is current 1RM so I’ll take it

    A2. Max rep Push Press @85%
    165lb X11, x9

    Excited about this shoulder Press cycle!

    B. Helen
    8:32

    • Wes in Denver

      Those are big numbers!

    • thelonghorn

      Impressive work Chad

      • Michele Vieux

        I ditto that! Great job!

  • Silas Schadegg

    A. 125,130,135,145,160! PR! It was so unexpected!
    Then went 135×1 tweaked something in my right shoulder. Didn’t hurt very bad. But I decided to call it quits after the first set.

    B. My hamstrings were burning in this one! Felt good! 8:14 RX

    • thelonghorn

      Smoked it!

      • Silas Schadegg

        Thanks! Legs were feeling fresh after the weekend…we’ll see how they feel at the end of the week…haha!

    • Michele Vieux

      Awesome job on Helen! Have you done it before?

      • Silas Schadegg

        Thanks! Yes, I have a few times. I didn’t record my times though. I was going for sub 8:00 this time, but I think I was a little too slow on the runs. My hamstrings were on fyia! 🔥🔥🔥

  • Luke Tipton

    Luke and Anika
    Did Saturday’s team workout
    In teams of two, alternating each movement, complete ten rounds for time of:
    500/400 Meter Row
    10 Overhead Squats (115/75 lbs)
    10 Burpee Box Jump-Overs (24″/20″)
    31:52

  • Ryan Bliss

    A1: 100/105/110/120/130 for a 5# PR. Felt really good. If I had fractional plates I think I could have hit 133ish.

    A2: 13/13 @ 100

    Helen
    B: 10:45 Rx. 24kg KB. Pull-ups 8/4, 7/5, 4/3/3/2

    Couldn’t find a previous Helen time and I don’t recall it specifically so not sure how that compares for me.

  • MROD

    A1. 126/132/141/151/156
    A2. 126. 18/17

    B. 12:00. Runs just sad.

  • Michael Brown

    135/155/165/175/180
    155×6

    Helen: 8:44

  • Bjorn Brickell

    First time posting. Been following on and off for the past year or so all the way from New Zealand in the bottom corner of the world!
    Few days behind in the programming so maybe I’m the only one who even knows I posted this.

    Built up to 77.5KG (170 freedom units) 5KG PR!!!

    Max unbroken @ 85% – 65KG – 18reps and 13reps

    Helen RX – 10:10 PR!! Last time was 11:37

    Totally stoked on today’s testing. Improvements all round. Just gotta sort out my diet now… doing Helen at 102kg ain’t fun

  • Bryan

    A. Bryan – 100#, 105#, 115#, 120#, 125# (f). 100# x 22, 18.
    B. Bryan – 11:23.