A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM
We last tested 1-RM Front Squat on July 10, 2018.
B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM
We last tested 1-RM Front Squat on July 10, 2018.
B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
I love how you break down complex ideas into digestible pieces. Excellent writing!
A.) Bulg split squats at 65 lb dumbells. 3, 3, 3, 2, 3
B.) 7:11 RX. Last time I had for Karen was 7:46 happy with that. Next time around goal is sub 7.
A. All @ 275#
B. 7:58 Rx
Libby’s warm up
FS warm up 85/105/115/125 – felt ugly so started here not sure 1RM haven’t FS since MAY so built
125/130/135/140/145
B
A. 4 rounds of Fitness at 105lbs
B. “Karen” RX: 6:10
C. 4 rounds every 6 minutes:
25 cal row
10 burpee box jump over “24
200m run
20 OH walking lunge #53kb
Yesterday’s
A. DBSP: 20#, 25#, 25#
Ring Rows – Done
Skull Crushers – 15#
STTB – 6, 6, 6
B. 13:26 – scaled the Push ups to 25. Glad I did!
New jump rope, so had to get used to it. All rounds unbroken except the 2nd tripped at 11 then went U/B.
Had to break up the KBS all rounds. Oh well.
A. 205/225/225/225/235. 235 is a 10# 2RM PR and only 10# below my 1RM. Thought about going for a new 1RM but wanted to give Karen a good shot.
B. Karen Rx’d 6:59. I have never truly done just Karen so this counts as a PR for me. Went 25/25/25/15/10/15/10/15/10. Tried to keep the 25/min. Held on up to 75 then I had to break them up more. Side note – I won’t be using my arms tomorrow.
Good job on the PR. Sure you will set that 1RM PR next time it comes around. Smoked B for first time through!
Congrats! Solid work on both parts
Congrats on the PR’s Trion! Awesome work!!
Not sure how Karen will go since I can barely lift my arms after yesterday, ha!
A.) uo to 175 x 2
B.) first time with karen. 7:46. Tough tough
A. 255/265/275×3, first heavy FS since a day in May and before that 2016 so not bad
B. 6:40 Rx, about 45sec over PR but my shoulders were really smoked from yesterday. Tired to go 60/40 to start but shoulders decided 60 and then sets of about 20-25
Great numbers brother! 6:40 is FAST.
Still an excellent time. Great job.
A. 275 for all 5 sets (back was a little tight so didn’t want to push it any heavier)
B. Rx 7:01 the last 35 I pushed to try and get under 7 and just missed it.
Great job, though!
Man, you will be kicking yourself for that second! Nice work.
Yesterday: A) SHSPU: 9(2 abmats) – 7(2 abmats) – 5(1 abmat) – 3(1 abmat). 1 min rest between sets. Did them UB, UB, 5/1, UB. B) OT2M x 5: 3 Hang Power Cleans + 3 Front Squats. 70 kgs in all sets. This was meant to be done with push jerks as the third element of the complex, but I think I didn’t warm up properly as I felt way too tight on my upper back so I decided to remove the movement for the complex. C) with 42.5 kgs, 3 RxT: 20 HPC 20 FS 20 Push Press Time… Read more »
Conditioning Day
— 6 Rounds of 200m Sprints
— 6 Rounds of 14 Burpees in 45 seconds
Rest 1 minute
— 6 Rounds of 200m Sprints
— 6 Rounds of 14 Burpees in 45 seconds
Goal was to maintain the same pace for each round: ✅
Enjoy them wall balls guys!
Karen isn’t good enough conditioning for you?!?!?
My thoughts exactly. We’ve got a ways to go to be on Teddy’s level!
You had to be too cool for school and skip out on those wb didn’t ya! Nice work Tedday
Good morning, everyone…
A. Did 235 x 2 for 3 sets and shut it down. This was over 90% of my 1 rm. Legs did not feel good with that load.
B. 6:37 RX. This was a :23 PR. Tried to do this as 25 reps on the minute. Finished the 1st 4 rounds and was blown. Did sets of 10s and 15s to finish out. Legs were good, shoulders not so much.
Congrats on the PR brother!
Thanks!
Great time Chris! And yeah I knew shoulders would be an issue as soon as I saw it today.
Sweet PR! Congrats, great effort today
Nice PR!
nice job chris
First time I remember Karen being a shoulder WOD
Same here. Yesterday had something to do with it.
Nice work, good job staying with it at the end!
Thank you, Libby
Congrats on the PR Chris!
A. Felt a pinch in my lower back during warmup sets (225#), so opted for Bulgarian Split Squats x 12reps ea leg OT3M w/ 24kg KB.
B. 7:55 – I dropped anytime I thought I might have a non-perfect catch to protect the back. Slowest recorded time for me but I’ll take it today after yesterday’s shoulder annihilation.
Sorry to hear about the back. Take care of it
It’s just a slight strain below my left lat. I’m too old to push through pain… live to fight another day??
It took me 12 years longer to figure that out!
Stop reminding me you’re 12 years Older AND in better shape! You and Chris M are my goal.
Smart move. That’s what Horton would have done. Confuse the muscles to think you’re doing front squats and then BAM. Bulgarians babay ??
Haha, muscle confusion! And this just in, BSS still suck. I had veins popping out of my quads after Karen… elevator day.
Smart training today, way to get after those BSS deliberately… especially with Karen on the doorstep
Hope you feel better!!
A. 2x 185lbs, 190, 195, 200, 200.
Felt pretty good today for my first day back post a quick 2 day cold passing through the house.
B. 11:15
Made it through my plan well. Never really felt destroyed during this. Slow and steady. Performed 7×12, 6×10 +6.
Great job executing your plan!
Nothing like Karen after a cold.. good work!
Nice work today, way to stick to your strategy
Thanks. Kept it conservative. Def new to Karen! Solid work on your B as well. I am impressed with all the 8:00 times. Hopefully I will crush this time nex as well!
You did crush it. Now you have a solid baseline so you’ll be in a good position to make another realistic plan to push the intensity further
Nice work!!
A. 2×195#- 197.5- 200- 202.5- 205 (95%) Was bracing properly today and held breath throughout the whole rep (instead of breathing out in concentric phase), it helped and felt strong B. Karen Rx: 8:00 Last done Jan 2017: 13:35 Done as suggested by Libby (thanks); 18-17-16..-9-8-7. Plan going in was to pace the reps and keep breathing steady during set, and 3 deep breaths between sets then go. It worked until after set of 13, then breathing was out of control and rests weren’t very « organized » until the last 3 sets I got it back. Ill have to be careful… Read more »
Shaved a bit off your Karen PB there! Huge to get 95% 1rm for a double too, your legs must be feeling it.
They definitely did. The proper bracing really helped though and I was able to stay more upright in the front squat so my core didn’t struggle as much as it does sometimes. I did the banded ankle distraction as part of the warm up today too so that might’ve helped
Ah awesome! The banded video wouldn’t load on my phone, I’ll look now
this guy explains it really well: https://squatuniversity.com/2015/11/19/the-squat-fix-ankle-mobility-pt-3/
quick video here
https://www.youtube.com/watch?v=ILSbK8RnGdI
His podcast is pretty awesome btw
Great video and I love this guy’s material! Thanks for sharing
Thanks Joey, top stuff
Oh no, sorry about that!
Don’t worry! I think the hyperlink just didn’t have the full URL, it was 6am and i’m sure i could have figured it out if i wasn’t so sleepy!!
That’s a HUGE PR. Congrats!
Thank you Chris!
Sounds like you found the secret sauce for Karen ?. WELL DONE BROHAM ???
Sure did, thanks!
Let me say, since you’ve joined us on here, you’re dedication and improvement has been unmatched! Well done!
Thanks, I really appreciate the kind words! I’ve made this a priority in my life and I truly enjoy the process every single day
HECK YEAH!!! So happy for you Joey!
Congrats on the HUGE PR Joey!
Went for the front squat bias this morning. Today’s gym had a 22lb ball and a 12ft target. Rather than scale reps, i’ll try this another time.
A. Based off 112.5kg, hit 102.5kg / 91.1% for each double. Felt strong. Got some cramping in forearm and bicep when re-racking, weird. Trap 3 raises in rest.
B. Sub for Karen, week 3 of the assault bike programme. Every 3 mins 30 for 6 rounds, 20 secs.
13 14 14 15 13 15
Felt really good, and my RPM was the same as my first weeks 12 secs intervals!
That’s pretty consistent effort on the AB, must of been a good leg pump after those squats!
Haha yes my quad game was good for about 5 mins after! Your conditioning today looked cool.
Impressive consistency on those intervals James, I love it! What was the sustained RPM?
Haha I need the 10ft so being tall pays off for once! I was at 94rpm, just under 1000w
Warmup: 2 mins ankle mobility, per side: https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/ Then: 10 lying leg raises / side 5 hip circles clockwise, 5 counter clockwise / side 20 dead bugs 10 hip IR/ER rotations Then: 10 each of: Cossack squats, Forward lunges, Reverse lunges, Tuck jumps, Air squats Spend 8 minutes warming up Front Squat starting weight **NOTE: Pick one part for today that you care more about. You won’t be able to give 100% intensity to both items. If you prefer to focus more on strength, then go heavy on the front squats. If you want to try and PR your Karen… Read more »