A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Build over the course of the 8 sets to today’s heavy.
B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Build over the course of the 8 sets to today’s heavy.
B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
Just got the new Nano 8’s! Good show, very comfy.
A: up to 110KG. Haven’t put more than 100KG above my head in a long time so I was stoked with this.
B: Grace Rx’d – 2:49
Best I’ve ever done was 2:07 about 4 years ago… haven’t gone sub 3 or probably even sub 4 since then. Feeling great and hitting PRs all over the place!
Thanks for the programming. This little kiwi appreciates it
Luke and Anika
Team workout from April 7
3 – 8 minute AMRAPs w/4 minutes rest between
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
8 Rd’s
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips*
5+5 HSPU
*subd bar dips and SHSPU for ring dips
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar
7 rds
A. E3M x 8 sets
Single arm power clean
135, 145, 155, 165, 175(F), 175(F), 175, 155
Power Jerk
185, 195, 205, 215, 225, 235, 225, 225
B. Had to change it up a bit
30-20-10
Row cal
15-10-5
Push Press @135
4:21
A: 135, 155, 165, 175, 185, 185, 205, 215
Felt good. Need to focus on being explosive more. Definitely felt myself muscling the last two reps up.
B: 7:05. Tried chunking them out and got burnt out. First 10 were easy, then 2 sets of 5, then some gassed singles for the last 10. Y’all repping out 3 minute sets are straight monsters!
C: 40 tire flip jump throughs (220#) for time: 6:57
D: Tabata Row 8 minutes, rest 4 minutes, Tabata assault bike 8 minutes.
A. I didn’t go all out since I’m just getting used to C+J. I got up to 165 and called that a day. B. Rx 6:42. That’s a 14 sec pr. The only time I have done that workout was 5 months ago and I had a great plan to do it as a 4 rep EMOM. I executed that well, and did as well as I could have. This time the first 7 reps came to easily, and I pushed it to hard. I should have stopped at 5 and waited to push at the end. You live and… Read more »
Went up to 155 on A. The hardest part for me is bringing the bar down from overhead. I was worried about the disc so I called it at that weight.
Also had my 11 yo daughter so we didn’t do Grace.
3 rounds for time
400m run
20 wall balls 20#
25 push-ups
12:23
Great job by you and your daughter! I’m guessing something is keeping you from dropping the weight from OH?
Yeah, space is somewhat limited and I might be a bit OCD about taking care of the equipment. All good though.
Well it was a crazy weekend and I didn’t getto work out either day and so I only got 4 days in last week, which always throws me into a mental battle. I’ve been getting 5-6 days a week for the last 16 years, even with 3 pregnancies (I obviously didn’t exercise right after birth, but definitely got back to it as soon as I was recovered enough.) All that to say, I wasn’t on my A game. I also really struggle with jerk. It feels so awkward to me. Video attached. A. 85, 95, 105, 115, 115, 115, I… Read more »
Awesome job on Grace! And 4 rounds of the EMOM of both movements per minute… ouch! Haha. Great work eventhough you were feeling a bit off!
As for the Jerks, if I can spot it correctly you’re coming forward in your dip which causes some problems. Maybe try some drills with pause dip & jerks? Also thinking about punching up on the bar hard could probably help out a bit with your catch overhead. But I’m no expert, hope it helps!
Thanks for the feedback! Will look into that.
Way to get back after it. I know it sucks to break those rhythms, but you’re back at it. That’s the main thing!
Thanks Mike. ?
A. Up to 195. Not used to doing the power jerk with heavy weight. Definitely something that I need to get better at.
B. Grace Rx’d 3:30. 7 sec PR! I was surprised. I did mostly singles except for the first 5 which I strung together.
Congrats on the pr!
PC+ PJ up to 200
Squat cleaned 220 after the power cleans def help me hit higher thigh and get the bar higher
Grace Rx
3:49 12 seconds off my pr I’ll take it
Great work Dustin!
A. Focused on power… Not catching low: 185, 205, 225, 245, 255, 255 and stopped there… Wrists not feeling it
B. Rx. 3:09
First time doing Grace. Done as all singles but man was I chasing the bar all over the place. Need to learn how to drop lol
C. Videoed my T2B for coach Michele
Fingers crossed that she can fix my T2Bs
Strong and fast!
No access to equipment today. Pull-up bar station on location so Grace became Cindy!
5 pull-ups/10 push-ups/ 15 air squats
20 rounds + 11
A. 135-145-155-160-165-165-170-175 (5# PR for PJ) – 180-185 (failed these 2 PJ but 10# PR for PC) PJ form still not great due to poor thoracic mobility (push press PR still heavier at 185) B. Grace Rx: 7:45 (11s PR). Note to self: this weight is still too heavy for me to use for Grace and I’m missing the intent of the wod so next time it comes around, I need to check my ego at the door and do it with a lighter load C. EMOM x 5 min 3 push jerks with 95#, focus on dropping under and… Read more »
Awesome PR’s today Joey..and a win with the OHS….so excited to see all of your progress!!
Solid work volume dude. Great work and congrats with the PR’s!
Great work man!
30 min Mobility A. PC/PJ BB, 55, 65, 75, 85, 95, 105, 115 ***Wasn’t really feeling the PC today…truth be told…I had an unfortunate curling iron accident last week and have a really nice 3rd degree burn on my chest that is still healing and quite sore. I was a little nervous about the bar coming any where near it…so I was catching the bar real awkwardly. B. Grace – RX 3:24 (6s PR) – hence the above statement…I think this could have been faster and way more efficient. C. 2nd grade homework time….who knew at 46 I’d be learning… Read more »
You seem to be pretty good at subtracting time from wods tho! Awesome PR, well done!!
Good work despite not being 100%. I hope the burn heals quickly!
A. 10 rounds for time: +25lb vest
10 cal Airdyne
10 strict ring dips
10 ring rows
22:45
B. Will do PC/Grace tonight
C.
Pc + Pj
90kg, 95 kg, 100kg, 105kg, 110kg(PB), 115kg(PB) , 120kg(PB) , 125kg(PB) – HUGE PB day. That’s equal my c+j pb
Grace – 2:43. – 20 sec off a PB
Awesome! Nicely done!
Congrats on your new PR
A. PC + PJ up to 100kg/225#
First time I ever Power Jerked that weight. Felt solid too!
B. Grace as RX 2:51
Hadn’t tested Grace in more than a year, this is a 1:17 PR. Held up a quick pace with singles all the way through, so next step is going for quick clustersets of 3-5.
Accessory
EMOM for 10min alternating between:
10 GHD-Situps
5 Strict HSPU’s with 3sec tempo on the negative
On towards gainz! Thanks for the solid programming Invictus Crew!
Solid day – well done.
Great job today! Huge PR on Grace!
Huge PR Seven…congrats!! That accessory looks like F-U-N…may have to borrow that!
Huge PR, nice work
very proud of my second son (12years old and 82.5 bodyweight) with his 195 deadlift PR this weekend https://www.youtube.com/watch?v=nsZc4ZL5JD4&feature=youtu.be
Sorry, as a proud father I had to share. He has a better deadlift than I do 🙂
Nice!
Congrats on your son Philippe, that’s awesome! I wish I was pulling that weight at that age!
Thanks, I wish the same
Coming off a weekend of camping/adventuring and I knew I didn’t have a tough metcon in me today. Did part A and then just split Grace up into 6 sets of 5 reps to get some work in.
A.) Up to 130
B.) 6 x 5 ground to overhead at 110. 90 seconds rest between sets.
Really behind on posting, last week got so busy! For the sake of not writing a novel I will pick up with what I did today.
A. Saturday AMRAP in 24 minutes:
20 Burpees
20 Wall Balls (14 lbs)
20 Anchored Sit Ups
5 + 40
B. Did some extra T2B practice and dumbbell chest press
A: 155/160/160/160/165/135/135/135
B: Grace (first time): 10:10
I’m pretty frustrated with my power clean (maybe muscle cleans?). I can pull 350 and have a weighted pull up of 100 (+200 BW). I feel like I ought to be able to PC in the 200s. I’ve included a video here for feedback. I wonder if I’m basically muscle cleaning? Or not quite power cleaning? In the video the first two are approximations of my reps today in A and B. Last was a hang power clean. Any help would be much appreciated.
https://www.dropbox.com/s/m0lf3d8djdrddyu/IMG_3204.TRIM.MOV?dl=0
Hey Mike. Props for posting a video. I’ll leave the rest up to those who know more, but one thing I see right away is that your hips are pretty high in your first pull from the floor. In addition, or probably in relation to this….you are hinged very far forward, almost at 90 degrees. Ideally we want hips almost in line with knees, almost more of a squat position, with a more vertical back/torso. This may help. https://www.crossfitinvictus.com/blog/the-deadlift-setup-versus-the-clean-setup/
What he said. Also, Think push and not pull. You’re pushing the weight up with your legs and hips with straight arms(yours looked like they were bending prematurely). Your pull/shrug just gets you the rest of the way up while you drop under. Legs, hips, then arms
Thanks, @disqus_ur8znJU3mm:disqus. I think that will be a really helpful cue.
I hope so! It’s a process for all of us, and a tough one as we mostly toil alone. Vids are great for critique!
Thanks, @disqus_Ls9OarWG2a:disqus! This community is second to none.
Ditto what ColoradoLivin said. Let’s work on your set-up first. The link he posted should help. Also check this one out:
The Proper Starting Position For Olympic Weightlifting
https://www.crossfitinvictus.com/blog/the-proper-starting-position-for-olympic-weightlifting/
Many thanks, @michelevieux:disqus! I’ll post some more videos after I work through these links.