Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
6’4″, 220#, 35Y
A. 4X115, 4X125, 4X135, 4X145, 4X150, 4X155, 4X160, 3X165
B. RX 17:47–OHS UB but those runs got slower and slower!!!!
C. 80# X 12
Great WOD, not looking forward to doing Saturday’s tomorrow!!!
A. 45×4/55×4/65×4/75×4/85×4/95×3/105×3/115×4 (dropped 95 at 2 reps, felt like bad form, waited 20 seconds completed last rep, then got 105, and 115 for 4; this is a tough movement for me and the best segment I have had in weight and reps particularly in the later sets.)
B. Did the 400m run on a treadmill at 6 with a 2 incline. Scaled to 65 and went unbroken all sets. 21:23
C. 30 x 12 all sets
A. 75×4/95×4/115×4/125×4/135×3/145×3/150×3/155×4 (a PR at this weight & reps)
B. Skipped, because I’m a wuss and it’s Mardi Gras down here in the Big Easy. I lost my willpower.
C. @ 45#, 10x/10x/12x
Gonna order some voodoo floss!
Great – a PR! Congrats!
A. Struggle bus today. Ohs are hard for me w my mobility issues. 134×4/145×4/155×4/165×3/175×2/180×2/185×1. 30 lbs under my 3rm.
B. In snowy Michigan so we subbed 200 m shuttle runs for the outdoor run. 11:03 rx.
C. Done
Had better days
Shoulder mobility?
Yes. And hip. Neither (or really any… Are my strong suit)
A. OHS 3 x 135-145-155-165-170-175-180-185
B. 13:36 Rx
Blew up my old PR by 2+ mins, very unexpected. Was not sure how it would go after the strength work, had heavy legs on the runs but strong on OHS and went UB for the first time. Good stuff!
Awesome news! Two minutes is a HUGE PR!
A. Took it light due to IT band syndrome
B. 19:15 rx (much worse than 15:29 pr)
Do you have Voodoo Floss? You could try that on the ol’ IT bands.
Active recovery: 30 min on Airdyne Z1 for flush. Shoulders and back feel much better now…
And thanks again to the Invictus community for helping me out on the recovery/rest question.
Thanks everyone for chiming in!
Question: I’m new to crossfit (ultrarunning background, but transferring from a more laid back KB/sandbag routine). My goals are simply to be fit (both strong and conditioned) FOR A LIFETIME…so I’m thinking about longevity, not looking to competition at this point in my life. I’ve been following this programming M-F, going “all out” each time, since Jan 16 and it has been fantastic, but not sustainable for me right now. I am noticing that I am really beat most days when I get out of bed…plus, I have some constant niggling issues with low back (just connective tissue stuff, no… Read more »
For reference, my crew below does M/T/W, Thu active recovery, F/Sat, Sunday full rest day. This split seems to work out well for us.
I personally go Sunday, Monday, Tuesday on; Wednesday off; Thursday and Friday on; Saturday off. So, 3 on 1 off; 2 on 1 off. It allows me to do active recovery or just totally rest on the off days. Sleep definitely plays a huge role in recovery though. You shouldn’t be sore all the time. How much are you getting each night? Is it uninterrupted? Your #1 goal should be to dial this in now because you have a baby coming! You won’t be getting much sleep for a while after. You can always scale back the intensity some days… Read more »
Thanks, Michele. I get about 8 hours per night (8:10 based on my Sleep Cycle app). The quality is so-so (wake up and toss and turn a bit)… which could be from overreaching in my training. I also have a lot of work stress as a university researcher & professor. I do better with 9-10 hours, I think… Moving forward I’m going to got 3 on, 1 off—with active recovery today. One more question: Is the programming here such that I should just skip the workouts posted for off days? I won’t consistently miss anything if I do that, right?… Read more »
Rest when needed and you won’t miss a thing. We rotate the movements around so squats don’t always fall on the same day, etc. Glad you’re into the community – it’s our #1 priority! And I’m glad we can mimic that online as well with all of you!
Mike, I agree with Greg, the schedule our group does works well and provides adequate recovery time.
Thanks, Brian!
Thanks, Greg. Helpful stuff.
I do M/T TH/FR. I take off Wednesday and the weekend but I go on lots of walks with the dog, foam roll and play my daughter in Backgammon (loser does pushups/pullups). At 43, I just can’t go hard 5 days a week. I scale some of the workouts too. Usually not the strength but the metcon portion.
I love the Invictus programming and really appreciate the community.
Hey Justin, Thanks for sharing. That’s another helpful scheme for me to consider…with even more rest. I like the emphasis on walks and family play.
A. Strict press 2-3 reps (75/90/95/100/100/115/115/125). 125 was my RM a month ago and was able to get it for 3 reps today. I was excited to see the improvement in just one month of doing crossfit.
5×5 pull-ups in between sets (Orange band)
B. 14:22 – 45 lbs. First time doing this workout and it was great. Going to add more weight next time for sure.
Awesome news, Brian!
A. Wendler strict – 45/55/65/95/105/120 last round was for max reps – hit 6 then failed. 1RM 3 months ago was 105.
B: 15:14 @ 65lbs
Did you do pull-ups with Greg?
Every day now.
44m 6′ 160
Freezing cold in my garage so I did something that didn’t require holding 25 degree barbells lol. Plus, I’ve been feeling a little under recovered this week and thought this wouldn’t be too bad on me.
4 rounds 30 seconds work 20 second rest, resting one minute between rounds:
-Jumps over 36inch bar (maintained between11-13per round)
-Battle ropes
-Dips (maintained 15-17 per round)
-Double unders (maintained between 33-40 per round)
Good call, Mark.
A. Wendler – 5×5 strict pullups between sets
B. 13:53 @ 65lb – 6:05 PR from April 2014. Pretty pumped to see that type of progress. Wanted to test the same weight on this one. Had great form with these OHS and went unbroken. Will bump up for sure next time.
You CRUSHED that old PR!