A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
Compare results to January 31, 2017.
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Forgot to post yesterday! A. 125 135 145 155 165 175 145 145 155 165 On 175 I ended up squat cleaning the second one so dropped back to work form. I don’t think I’ve ever recorder a 1RM for power cleans only for full cleans. I am assuming these did not have to be touch n go – you could use the whole 2min so you could reset form? Also, that with it being “power clean” no squat cleans, must be above 90degrees at catch? B. Did push ups instead of dips, rings are sketchy at this gym and… Read more »
Since I only get to workout 4 days per week I haven’t maxed on a few lifts for a long time.
Took about 4 warm up sets and the then 3 more to find a 1 rep max clean. 185.
Same for squat and hit 250.
3×20 reverse lunges @75lbs (10 per leg)
3×10 leg curls with floor sliders
5 rounds for time
10 box jumps 24″ box
10 burpees
20 walking lunges with 25lb DBs.
14:30. That was tough and there was about 75 foot distance with a steep driveway to get to the lunges.
A: 30/35/37,5/40/45/45/47,5/47,5/50 Once and second time failed..
B: 12:27.
Out of shape .. Been awhile now :’)
A: 50/55/60/65/70/75/80/82.5 kg PR/85 failed/80 failed was very hot and we are tired already 😉
B: 10.40 RX definatelly improved from januarry 31st my notes are not there but i was not able to do so many dips in januray and right now did all RX
A: 60/65/70/75/80/85/missed 90/85/85/90kg
B: rx 7:35 compared to January 8:10
Progress 🙂
A. Single arm Clean
Every 2 min for 20 min x2
175 x2 PR
185 X1 PR
1 rep max was 170lbs last time we cleaned (1 month ago?) This Wasn’t touch and go. I had to dump from the top because it’s awkward bringing it down when it’s heavier but got right back on it. Was feeling good about it so I went for 185 for 1 rep. 185 was a goal and bench mark I have wanted to hit since I hurt my arm. I owe it to this Invictus programming. Thanks Invictus!
A. Worked up to a 5# PR of 145. Tried 150# but thebrain ran away and so that was a fail.
B. I really wanted to do the dips unassisted because I’ve been working on them. So I scaled to stationary dips.
9:54 – It was hard and I was down to singles at the end of all 3 rounds but I did it! And under 10 min. Maybe next time we do it, I’ll be way faster. ?
I really need to hit up a box and learn how to do these Oly Lifts. New to Crossfit and a garage gymer so I know my technique on this stuff is REALLY bad And holding me back. I know body weight doesn’t really matter but is there a rule of thumb? Clean your weight, double your weight, etc?
#95, 115, 135, 145, 155 (PR by 20#)
B. 6:22 @95#, dips unbroken
A. 1-2@145, 3-4@170, 5-6@190, 7@205, 8@205, 9@210 (fail), 10@2015 (fail)
B. 8:30. Shoulders and elbow were sore so had to jump a little on dips
Tested my 1RM hit 235
A. Every 2 minutes for 10 minutes
65%,65%,75%,85%,90%
B. 9:11 RX
A. Up to 215×2. Then hit 220 for a 5# 1RM PR.
B. Rx’d 5:02. Broke up cleans 7/7/7, 5/5/5, 5/4. Dips UB. I was 5:55 on 1/31 so I am super happy with my progress.
Yay congrats on the PR!
A) 155, 165, 175, 185, 200, 215, 225×4. Didn’t go above 90% cuz the hips were way too tight and not feeling like they were happy going any higher. 25# under for reps is something I will take!!!
B) 4:32 which I believe is a PR and the first time I’ve ever been under 5!!! Just put the pedal to the floor and went for it, and it was glorious!!!
C) 4 Rounds
10 Cal Assault Bike Sprint
:15 Hollow Hold
3 Strict HSPU
Hope everyone had a great day of training!!!
Sub-5 is awesome!
Felt much better than yesterday.
A. Did about half the workout at 90%. Started with clean squat proper because I really need to work on that, then last few were power cleans. Worked up to my old pr of 185. Failed new pr attempt at 195lb.
B. Rx. 10:07. Ring dips all strict because I don’t really kip too well.
So mad at myself for spraining my thumb. Being smart and splinting since I need my hands for my job. Gonna have to make this up it looks so fun ? So when you can do what you love do what you suck at … insert running
.6 mile puppy run at puppy pace 5:35
Then 2 mile run
1 mile 9:16
2 mile 18:54 (9:28 pace)
Last time I ran this it was a 10:11 pace so I’m not complaining.. getting faster.
Then to punish myself further AB ripper X…
Then yoga/stretching also a punishment
A. 70/75/80/85/90/95/100/105/105/105
B. Beast_mode:off 5:30
A. 94,100,110,115,125,130,140(x4)
B. 8:17, scaled to ring push ups
Weight expressed in Kilograms
A. 45, 60, 7th Round 7 70, Round 8 75, Round 9 80, Round 10 85.
My old RM was 70. So I made a 15 leap.
B. 52 kgs
12:45. Old time 14:00, however that was with box dips.
Huge leap for a PR!
A. E2MOM PC x2
75#,85,95,100,105,110,115,120,125,130(f)
Took 3 tries to get 2 at 125…should have stuck with 1 and possibly could have gotten 130…so close!
****Time waster…20 secured foot sit ups between rounds.
B. RX – 7:17 (3:11,2:34,1:32)
January time – 11:57
**felt slow but I’ll take that almost 5 min improvement!
C. 3 rounds (row/run) 1:1 work rest
250m row
400m run
3:10 (1:02/2:08)
3:08 (1:00/2:08)
3:03 (59s/2:04)
5 minutes! That is crazy – well done.
Huge PR star!
A. 120,140,160,185,185
B. 95lbs 5:01