Workout of the Day
A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes

Build load over the course of the five sets.

B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

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Phillip Pound
Phillip Pound
April 4, 2015 10:50 am

Performance A: Sets of 4 instead of 6 with 325, 345, 365, 395, 415, and 435, respectively.
Fitness A: As rx’d with 95lbs for barbell hip thrusts. All lifts done to tempo.
Performance B: 7:39 with body weight deadlifts (235lbs) and 24″ box jumps. Subbed 400m run for 500m rows. Accidentally did 12 reps of box jumps instead of 21. Oops
For some reason I can’t read today and got these wods all messed up in my head. Oh well, still had a great workout.

Jeremy R
Jeremy R
April 4, 2015 1:45 pm
Reply to  Phillip Pound

Nice work Phillip!!! Ton of weight and super fast times! And thank you for messing up the WOD, it lets me know I am not alone in the world! 😉

Trine Petersen
Trine Petersen
April 3, 2015 8:59 pm

A: worked up to 6x 155.
B: 10:11
Not sure what my BW is – did the workout with 125#.
No rowers left so did 20 cals on the assault bike instead.

Oh yeah and new PR on my snatch today in oly 95# 😀

Jeremy R
Jeremy R
April 3, 2015 9:27 pm
Reply to  Trine Petersen

PR Stars!!!! Nice work Trine!

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Michele Vieux
April 4, 2015 9:03 am
Reply to  Trine Petersen

PR! Whoot!

Andrew Daggon
Andrew Daggon
April 3, 2015 5:32 pm

A) Worked up to 335×6 and it felt good
B) 11:55 Rx with 205lb deadlifts

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Michele Vieux
April 4, 2015 9:02 am
Reply to  Andrew Daggon

Nice work, Andrew!

Eric Martinez
Eric Martinez
April 3, 2015 5:30 pm

Squats
5×275
3×285
3×295
3×305
3×325

Christine
12:10 went heavier on my deadlifts 205# BW 193
Awesome first week back to crossfit !

Jeremy R
Jeremy R
April 3, 2015 9:27 pm
Reply to  Eric Martinez

Nice work Eric! Glad your back at Crossfit!

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Michele Vieux
April 4, 2015 9:02 am
Reply to  Eric Martinez

Welcome back!

Aaron Lesher
Aaron Lesher
April 3, 2015 5:28 pm

A. 185/215/245/275/305×6

B. 12:26 Rx @ 165# DLs, 24″ box (was it really 20″ for men?)

Paige Pulver
Paige Pulver
April 3, 2015 7:29 pm
Reply to  Aaron Lesher

In some of the earlier comments it was said that the guys were supposed to do the 24 inch box jumps, it was a typo. Awesome time, you killed it! ☺

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Michele Vieux
April 4, 2015 9:02 am
Reply to  Paige Pulver

I always thought it was 24 for men. Great job!

Jeremy R
Jeremy R
April 3, 2015 9:35 pm
Reply to  Aaron Lesher

Nice work Aaron!!! Ahhh the 20 or 24″ box mystery…. I am not sure we have a positive answer on this. It would make sense that men are 24 and women are 20, it is like that for every other WOD… But the main site Christine has 20″ box listed. But our fearless leader @michelevieux:disqus said 24 for men, so it is written! Even though I did it at 20″ and it about killed me!

Paige Pulver
Paige Pulver
April 3, 2015 4:52 pm

a. 175 x 6
195 x 6
205 x 6
215 x 6
225 x 6
235 x 2 (should have started at a higher weight)

b. body weight 135 – deadlifts weight
13:09 Rxd

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Michele Vieux
April 3, 2015 5:22 pm
Reply to  Paige Pulver

Paige! Do you write your #’s down or record them somewhere?

Paige Pulver
Paige Pulver
April 3, 2015 5:29 pm
Reply to  Michele Vieux

I do! We write all of our numbers down on a board, and it said my old one rep max for deadlifts was 240, so I didn’t expect to go so high up! Should I start writing them down in a notebook? ☺

Jeremy R
Jeremy R
April 3, 2015 9:38 pm
Reply to  Paige Pulver

I recommend a notebook at a minimum. It is good to have a historical record so you can know what weights you should be working from on lifts and different rep schemes. Even WODS, that way you can test and retest the classics so you know what improvements you have made. You can also go tech and download one of many apps that you can load up with your scores too.

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Michele Vieux
April 4, 2015 9:01 am
Reply to  Jeremy R

What Jeremy said. Looks like you got stronger! Make sure you put the dates along with your PRs.

Victor Robles
Victor Robles
April 3, 2015 3:02 pm

A: Stronglifts 5×5 (Squats, OH Press, Deadlifts)
B: 14:54 RX (175# @ 172# BW)
Went unbroken on all Deadlifts!

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Michele Vieux
April 3, 2015 3:58 pm
Reply to  Victor Robles

Woo hoo! Nice work!

Jeremy R
Jeremy R
April 3, 2015 9:36 pm
Reply to  Victor Robles

Nice work Victor!!!

Joan D
Joan D
April 3, 2015 10:30 am

Thought I’ll check in since I miss talking to the gang here and see you guys progress….just finished my leave in Miami and now settling in Nevada….need to find a gym since we are living 30 miles from base and it would be too long of a drive for Odette to work out….wish I could do this workout since my PR is 8:12 and would like to see if I can beat it….well guys and Michele stay safe and keep kicking butt

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Michele Vieux
April 3, 2015 12:53 pm
Reply to  Joan D

Thanks for checking in, Joan! We’ve missed you!

Jeremy R
Jeremy R
April 3, 2015 2:03 pm
Reply to  Joan D

Great to hear your leave was well!!! 8 and change a smoking on this one!!!! Hope there is a gym close so you can start crushing us again.

Joan D
Joan D
April 3, 2015 6:34 pm
Reply to  Jeremy R

There is one we just went and checked but no bumper plates, can not use chalk and no dropping weights, so typical gym and really small…..we live in our camper, we started fulltiming at a young age so maybe is time to start buying bumper plates to work out in our own little spot lol

Jeremy R
Jeremy R
April 3, 2015 9:42 pm
Reply to  Joan D

Nice, fulltiming, that is awesome!!!

I got frustrated at the box I was at one day, came home dropped some money at rouge, 3 days later a fully stocked home gym showed up. Best $$$ I have spent in a long time!

Depending on where in Nevada it might be too hot or too cold to workout side though… except for like 4 months out of the year. LOL

Joan D
Joan D
April 4, 2015 9:05 am
Reply to  Jeremy R

Awesome!!!! Nothing better than your own stuff….yeah I dont mind the heat here or the cold, lived in Virginia where the summer could be 119 and the winter 10 degrees so pretty similar to here, except for the altitude that takes time to get used to, best time to workout out here is late afternoon

Jon S
Jon S
April 3, 2015 10:13 am

Home. A. 225-255-275-295-300. Full stop (no bounce). Focused on form and back felt good.
B. 9:07 with 400m runs. No rower at home. BW 160#. Everything UB.

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Michele Vieux
April 3, 2015 12:52 pm
Reply to  Jon S

Great news, Jon!

Jeremy R
Jeremy R
April 3, 2015 2:04 pm
Reply to  Jon S

Nice work Jon!!! That is an awesome time. Looks like I need to pony up and push for a min faster!!

Jon S
Jon S
April 3, 2015 2:33 pm
Reply to  Jeremy R

Thanks…sometimes it pays to only weigh 160!

Bz
Bz
April 3, 2015 10:00 am

A. 275/315/365/385/405
B. 11:25 @195 bw

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Michele Vieux
April 3, 2015 12:52 pm
Reply to  Bz

Nice work, B!

Bz
Bz
April 3, 2015 5:52 pm
Reply to  Michele Vieux

Thanks, I am enjoying the strength parts of this weeks programming

Jeremy R
Jeremy R
April 3, 2015 2:05 pm
Reply to  Bz

Boom, 405 for six is awesome!!!

Bz
Bz
April 3, 2015 5:51 pm
Reply to  Jeremy R

Thanks Jeremy.. You werent far off, and nice work on part B, u got me easily even with heavier weight

Josh
Josh
April 3, 2015 8:00 am

A. 225/235/245/255/265
B. 8:53 Rx at 185#. PR by 1:05. Really happy with this.

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Michele Vieux
April 3, 2015 12:52 pm
Reply to  Josh

Great job, Josh! PR star!

Jeremy R
Jeremy R
April 3, 2015 2:07 pm
Reply to  Josh

It’s Friday and PR Stars

Jeremy R
Jeremy R
April 3, 2015 7:41 am

A. 275/295/325/345/365
B. 10:22 @ 225# – sub 400m run for row

I am glad those BJ would 20″! My last run was SLOW and those BJ were even slower!!! Great WOD though

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Michele Vieux
April 3, 2015 12:52 pm
Reply to  Jeremy R

Love Christine!

Anthony
Anthony
April 3, 2015 6:42 am

A. 135/165/195/225/255. Performed 6 reps for each weight. No drop till 255.
B. 12:45 @ 205lbs

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Michele Vieux
April 3, 2015 6:46 am
Reply to  Anthony

Awesome job, Anthony! And welcome back!

Nathen Schram
Nathen Schram
April 3, 2015 6:06 am

Side question: I noticed the movement similarities between the fitness and performance blogs. Are they normally programmed so that you can switch between the two throughout the week and not inhibit recovery? Thanks!

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Michele Vieux
April 3, 2015 6:43 am
Reply to  Nathen Schram

Yes, Performance and Fitness will have the same movement pattern each day so you can switch between the two easily. We are getting ready to start a new 12-week cycle on Monday.

Nathen Schram
Nathen Schram
April 3, 2015 6:51 am
Reply to  Michele Vieux

Awesome, thanks! Love Invictus!

Skeeter
Skeeter
April 3, 2015 6:03 am

I believe the 20″ box jumps for men is a typo.

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Michele Vieux
April 3, 2015 6:45 am
Reply to  Skeeter

Yeah, should be (24/20).

Greg
Greg
April 3, 2015 7:05 am
Reply to  Michele Vieux

I had thought it was supposed to be 24 as well before we did this. But, I checked the CrossFit mainsite and when they programmed this on 9/2/13 they used 20″ as well?!

Jeremy R
Jeremy R
April 3, 2015 7:53 am
Reply to  Greg

On “Beyond the Whiteboard” the BJ are listed as 20″ as well… Seems kinda odd to be 20″ for both M/F…

Andy M
Andy M
April 3, 2015 9:07 am
Reply to  Jeremy R

I think you should do it again! Odd, the main post on BTWB lists 20″ but also DL at .5 BW. Think I will roll with BW and 24″ and see what happens.

Jeremy R
Jeremy R
April 3, 2015 7:42 am
Reply to  Michele Vieux

Glad I did it at 20″ before this answer came out!!! 20″ were rough, 24″ would have been even rougher!

Greg
Greg
April 3, 2015 5:39 am

A. 135×6/165×6/195×6/225×6/255×6. After each set did 10×10 ab workout
B. 11:41 @ 190 BW. 20″ box jumps – fun one! Looking forward to tomorrow’s team workout.

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Michele Vieux
April 3, 2015 6:45 am
Reply to  Greg

Nice supersetting. Did you mix up the abs?

Greg
Greg
April 3, 2015 7:06 am
Reply to  Michele Vieux

Yup! Standard abs as well as lower ab alternating.

Jeremy R
Jeremy R
April 3, 2015 7:43 am
Reply to  Greg

Man, you and @anthonygalianese:disqus with your supersets!!! I am always resting between sets and you two are crushing it! Nice work!

Greg
Greg
April 3, 2015 7:49 am
Reply to  Jeremy R

Oh yeah. Love supersetting with either pullups or abs. The pullups have helped me progress so much with the strict which only helps with the kipping strength during workouts. I highly recommend it!

Jeremy R
Jeremy R
April 3, 2015 7:55 am
Reply to  Greg

Dang it, peer pressure is going to get me. 😉 Now I am going to have to start doing this too!!! Actually it would be great for me, because pull ups are a weakness.

Brian Sink
Brian Sink
April 3, 2015 5:22 am

A. 135×6/165×6/195×6/225×6/255×6. After each set did 10×10 ab workout
B. 13:38 @ BW-220#. 20″ box jumps. Great workout!

Justin
Justin
April 3, 2015 5:08 am

A. 185#, 225#, 235#, 235#, 235#

B. Scaled to 3 rounds for time of:
Bike 2 minutes
12 Deadlifts, 135# (80% BW)
12 Box Jumps
10:04

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Michele Vieux
April 3, 2015 6:38 am
Reply to  Justin

Does your bike measure calories or meters?

Justin
Justin
April 3, 2015 7:26 am
Reply to  Michele Vieux

Unfortunately not. It’s an old school Spin bike. You can crank up the tension but there’s no way to measure exactly how much.

Nick
Nick
April 3, 2015 4:03 am

Can’t drop weights before 9 right now so I made up Wednesday’s WOD….

A. 70#, then 60# last four sets–I’ve been walking the hills of WV the last two weeks and still this crushed my legs!
B. 185X6, 205X6, 225X6, 235X5, 245X4
C. 70# DB and Hollow holds, had to break last two sets of holds into 2X30 Sec

Have a great weekend all and thanks as always coaches for this great programming!

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Michele Vieux
April 3, 2015 6:37 am
Reply to  Nick

Legs! I’m still really sore! Way to keep crushing workouts!

Brian
Brian
April 3, 2015 3:55 am

A. 135/165/195/225/255. Performed 5 reps for each weight
B. 14:15 @ 220lb deadlift and 20″ box jumps.

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Michele Vieux
April 3, 2015 6:36 am
Reply to  Brian

Why 5 reps? Do you start to lose form?

Brian
Brian
April 3, 2015 7:19 am
Reply to  Michele Vieux

I did 5 because apparently I cannot read! Didnt even notice the 6 reps.

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Michele Vieux
April 3, 2015 7:29 am
Reply to  Brian

Oh no! You missed out on 975 pounds of strength-building!

Jeremy R
Jeremy R
April 3, 2015 7:47 am
Reply to  Brian

YES!!!!!! I am not the only one that screws up on WODs!!!! Thank you letting me know I am not the only one in the world that does that 🙂

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