Workout of the Day
A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.
B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders
A) 185,205,215,225,240 attempt…. I did hit 235 (which ties my pre-surgery PR (wrist surgery in November)) after the 10 minutes
B) 12:10 – Did banded Strict Pullups (still working on them… I can only do 3-5 at a time.)
A. Power Clean and Jerk : 225, 235, 245, 255. 265, and 275 for the Hell of it.
B. 7:45 as rx’d.
A. No gym tomorrow so we did Clean And Jerks. Worked up to 275 but missed the jerk.
B. 9:10 with kipping pull-ups.
Great job, Todd! What’s going on with the pull-ups? Are you able to do some strict?
Yeah started each round with 4-5 but wanted to keep moving. Pull-Ups is my Achilles for sure, still working those negatives though and getting better.
A: 85, 90, 95, 100, 105.
B: 8:25 Push press at 75 and blue band for strict pull ups.
Great job, Trine! Super fast!
A. SJ 195-205-215-225-230(F)-215
B. 8:32 with PP at 115 in the spirit of deload week!
135 would have been a rough go.
Fast! Love it. Great work.
Only had 30 mins this evening but got some good work in…
20 minutes to a heavy C&J–Worked up to 255, got the clean but not the Jerk, heaviest Jerk was 245. Also did 5 C2B PUs between every set, so 55 in all. Just glad I got something done, I’m ready to be done working on the road!
You’re still doing a good job of getting in workouts! Keep it up!
A) 235, 255, 265, 275, 287 (f) this would have tied a PR
B) 11:42 Rx
Part B felt good on the first few rounds, pull ups are normally a strength but I just felt dead and it slowed me down, double unders were ok today
Nice work, Andrew!
https://www.crossfitinvictus.com/wod/march-23-2015-performance/
A) 135, 155, 175, 185, 195(2)
B) 4+2, that was brutal
nice go at that one!!! That was a brutal WOD.
Great job!
I had 30 mins today. So it was Jerk or WOD. I chose WOD
B. 9:54
PP – 15/10,5/5,5,5
PU – 5 then 3’s,/3 then singles/singles
DU – UB, 15,15 – 20,10
Pull ups are a weakness, so this was obviously a great WOD for me to work on a weakness!!!
Nice work, Jeremy. You still coming by?
I thought you were not around today? Are you coaching tomorrow?
Not a group. I only coach groups at 6am on M/W at Point Loma.
A. 185/200/210/220/230 PR/ 235 PR
230 felt great I decided to do one more rep. 235 was ugly but I got it overhead.
B. 10:46 Rx
Nice work all around Josh!!
PR star! And a super fast Part B. Great day!
Oh ya PR Stars!!!! I missed that little point. That always feels good!
I got an hour long massage today… ERMAGHERD… and am taking the rest of the week easy to rejuvenate the ol’body and soul. see you monday to start kickin’ ass yet again! have a great weekend, all.
Adda Boy!!!
I’m jealous! Enjoy.
A. 225-245-265-285-305
B. 9:52 Rx . Couldn’t find rhythm on first set of double unders for some reason, other two sets went 25 and 5, 20 and 10… Slowly getting better
Great work! Super strong jerk!
Thank you, c&j gotta be my favorite lift
Thats a TON of weight on the jerk. Nice work!!! On the bright side, at least you are getting better at DU! 😉
Thanks and yes one day I’ll be happy when I see double unders in the wod
A. 205 shoulders were hurting
B. 11:02 did SUs and DUs and CJ 135
Great job! You do yesterday’s bench press?
No I did burpees, squats and a press in a MEtcon
A. 225-245-255-265X-265X. My PR is 265. Couldn’t hit it today.
B. 8:34 RX. PP 15, 8/4/3, 5/5/5. SPU 15, 8/3/2/2, 5/3/3/2/2. Had one miss on the DU during each round which is unusual.
Tying a PR is always a good thing, in my mind at least! Nice work on B!
Still a solid effort. Great work!
155,175,185,205,225 not a pr. Still a touch on the dead side this week.
B. Rxd 16:41. Super slow but just wanted to keep moving and get through it.
Thats always a good choice, “Move with a purpose,” I don’t think you can go wrong there!
It’s okay. We’re purposely trying not to program PR efforts this week. 🙂
A: 115/125/135/145/155
B: 13:01 (scaled)
115# Push Press
Strict Pullups
Double Unders
Nice work Vic! DU coming along well?
Looking good!
Went nearly unbroken on the last round (29 straight)!
For those of you who are still working toward consistent double-unders, for Part B today, consider giving yourself 45-60 seconds per round to work on them for AMRAP. That way you get to practice them in a workout but they aren’t slowing you down.
Active Rest Day
Stretching
Practiced double unders for 10 minutes. Worked on my tempo. I am getting better but need to slow my hands down. I string together about 7-10 and start speeding my hands up which causes me to mess up. Going to start practicing them every day moving forward.
:30 on :30 off for 20 rounds at 65-75% on rowing machine
Be. the. machine. Once you start a tempo/movement/rhythm/etc. just. keep. moving. just. like. that. on. the. beat. be. the. machine.
thanks Michele! I will definitely try that. Greg has been helping me with trying to slow my hands down. I think your suggestion will help me!
Do 50 burpees first, that will slow your hands down… 😉
Active rest day for me today.
Stretching
5×5 strict pull-ups
:30 on :30 off for 20 rounds at 60-70% on the row machine
Yesterday’s workout today.
A.
20 Walking Lunges, 35#DB
B.
Bench Press x 4-6 reps, 165, 175, 185, 185, 185
C.
As RXd