A.
Three sets of:
Back Squat x 4 reps
Rest 3 minutes

Increase the weight you used on February 9, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Subscribe
Notify me of
guest
106 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Bryan
Bryan
February 23, 2018 2:07 am

A. Bryan – 175# x 4 reps/set.
B. Bryan – 15:03.

Chad Evans
Chad Evans
February 14, 2018 5:32 pm

A. Pause Back Squat
5×5 w/ 3 sec pause
235, 235, 235, 245, 245

B. 8:28
Shoulders were smoked! Awful WO! 😉

Janelle Hudgin Winston
Janelle Hudgin Winston
February 14, 2018 5:22 pm

Wow. That was awful.
A. Warmed up with sets of 125 x 2, then 145 x 4

175, 185, 190 x 2 failed on rep three so I guess I went hard enough. ??‍♀️

B. 9:58 – Kept the WB in sets of 10, DU were 55/45, 40/40, 40/20. My shoulders were screaming at the end and it was all i could do to pick up the rope and swing it around.

Dustin Coughenour
Dustin Coughenour
February 14, 2018 5:45 pm

I felt the same didn’t have any misses on the dubs but shoulders kept breaking it up for me…nice work!

Michael Newton
Michael Newton
February 14, 2018 5:17 pm

A) 290x3x4

B) 8:02 with 14# ball

Joey Maltais
Joey Maltais
February 14, 2018 4:55 pm

Session 2:
Wasn’t planned but my wife went to the movies with her mom so decided to do part B, why not right?
9:11 Rx
Wb: approx 30-15-5 / 15-15-10 / 15-10-5
DU broke x1-2 first 2 sets then Ub (shoulder burn was real)
Shoulders are done and I’m winded pretty bad, it was a good one. Was hoping for a quicker time but wb endurance is a weakness for me. Still happy because it has improved and satisfied knowing I pushed hard.
Looking forward to a rest day tomorrow. Have a great night everyone

Candy Olkey
Candy Olkey
February 14, 2018 5:18 pm
Reply to  Joey Maltais

Your dedication and drive is outstanding! Amazing work today and everyday Joey!

JT
JT
February 14, 2018 4:20 pm

A. 1.5 mile run. 11:00 (focused on belly breathing and mid foot strike.)
B. Back squat 3×4: 305
Haven’t done squats in a while, happy with passing 300.
C. 12mEMOM: 25 weighted pushups, 25 wall ball sit-up, rest

VanillaGorilla
VanillaGorilla
February 14, 2018 4:13 pm

A. 3 sets of 4 @295. Keeping it low due to sciatica. Going to doc on Monday cause it’s been 2 months and I can barely get out of bed in the morning.

B. 11:19 RX lots of misses on rope and shoulders are dead from yesterday. 20# wall ball felt like death.

C. Lots of stretching.

I’ve also started doing 20 mins of assault bike every morning and not eating everyhever within reach. Trying to drop 8#s

wavatar
Michele Vieux
February 14, 2018 4:54 pm
Reply to  VanillaGorilla

Sorry to hear you are dealing with this pain. Let me know if you need ideas for treatments, workouts, mobility, etc. Where do you live?

VanillaGorilla
VanillaGorilla
February 14, 2018 6:52 pm
Reply to  Michele Vieux

Living in Puerto Rico. Would love some treatment and mobility advice. Frankly I feel the best when I’m working out. Lol

Dustin Coughenour
Dustin Coughenour
February 14, 2018 3:25 pm

A. On my squat cycle today was 1rm test hit 350×1 than 360×1 for #15 pr
B. 9:02

Goals
Give 100% effort and stay healthy
GO33HARD

Joey Maltais
Joey Maltais
February 14, 2018 5:12 pm

Crushed it! I strongly approve of these goals…

Candy Olkey
Candy Olkey
February 14, 2018 5:21 pm

Amazing work as always Dustin!

Candy Olkey
Candy Olkey
February 14, 2018 2:26 pm

A. Back Squats – 160# x 4 for all sets B. RX – 10:05 I really wasn’t sure how this would go as my DU are not all that consistent….well today the DU were ok..it’s the WB’s that were a hot mess. ***On another note…The Open!! I just signed up! I have done the open workouts for the past 4 years, but was never registered…so this is a first for me. Can you say NERVOUS!! There are elements that I don’t have and weights that I won’t be able to RX. But my goal is to embrace the experience and… Read more »

Chris M.
Chris M.
February 14, 2018 2:32 pm
Reply to  Candy Olkey

Awesome – welcome aboard – my only point of advice is that it’s a long 5 weeks – managing your training volume leading into the weekend is more important than you might think – this will be my 7th.

Candy Olkey
Candy Olkey
February 14, 2018 2:37 pm
Reply to  Chris M.

Well I’m hoping to get some great advice and coaching from my Invictus family! I promise to listen to all that you have to offer as I know you will all save me from myself!

wavatar
Michele Vieux
February 14, 2018 4:55 pm
Reply to  Candy Olkey

It’s all about the experience, like you said. The amount of weight you use or if you scale movements is not important, just how you approach workouts and give your full effort each workout.

Candy Olkey
Candy Olkey
February 14, 2018 5:24 pm
Reply to  Michele Vieux

Thank you Michele..this is a huge step for me. I don’t have the support at home as most do not understand the journey that I’m on. I know I can count on everyone here for support and to push me!

Janelle Hudgin Winston
Janelle Hudgin Winston
February 14, 2018 5:28 pm
Reply to  Candy Olkey

It’s my first official year too and I’m quite nervous about all the movements I might not be able to do. Decided to stop thinking about that and just do what I can do and do it well. You got this!

Joey Maltais
Joey Maltais
February 14, 2018 6:27 pm

I think that’s the perfect mindset and it will lead to success regardless of the outcome!

wavatar
Michele Vieux
February 15, 2018 7:10 am
Reply to  Joey Maltais

Agreed!

Dustin Coughenour
Dustin Coughenour
February 14, 2018 3:26 pm
Reply to  Candy Olkey

So inspirational!

Joey Maltais
Joey Maltais
February 14, 2018 5:10 pm
Reply to  Candy Olkey

Just another day, another workout, another time you will give it your all AS USUAL! No stress my friend

Colton Davis
Colton Davis
February 14, 2018 1:51 pm

A- 315/340/350x 4 reps
B- 8:20 no push today on the DU

Candy Olkey
Candy Olkey
February 14, 2018 2:28 pm
Reply to  Colton Davis

That’s some HEAVY weight and a great time on B for not having any push!

Dustin Coughenour
Dustin Coughenour
February 14, 2018 3:24 pm
Reply to  Colton Davis

Beast!

ColoradoLivin
ColoradoLivin
February 14, 2018 1:26 pm

Ok so my latest group conversation piece. Anyone mess around with different types of cryotherapy? Recently I’ve been really into contrast showers. a few minutes hot…then as cold as it can go for 2 minutes or so..then back to hot. 3 rounds.

It sucks as first but you kinda get used to it. The science is not conclusive on this type of stuff for recovery…but I do know that i feel amazing when i get done, and I’ll continue to do it even if it’s a placebo. Always try to end on a cold cycle.

wavatar
Michele Vieux
February 14, 2018 4:57 pm
Reply to  ColoradoLivin

I always try to finish my shower with as cold of water as I can handle, even if it’s just 30-60 seconds. I like to think of it as not only therapy, but also a mental challenge. 🙂

José Montañez
José Montañez
February 14, 2018 1:25 pm

A.
300×4/320×4/330×4

B.
18:20 Rx – Sets of 20 for the DU’s

As soon as I saw how many double unders this workout had, I knew I was in for a world of hurt. I just don’t have them double unders.

Candy Olkey
Candy Olkey
February 14, 2018 2:28 pm

Nice work on the BS and way to stick with it and fight through those DU’s Jose!

Rob Schneider
Rob Schneider
February 14, 2018 1:08 pm

First workout back in a week from having Influenza.
A. #275,295,315
B. 10:51 rx

Candy Olkey
Candy Olkey
February 14, 2018 2:29 pm
Reply to  Rob Schneider

That’s so mighty fine work for being off and being sick for a week! Glad to see you back Rob!

Jay Pennypacker (M/54)
Jay Pennypacker (M/54)
February 14, 2018 11:58 am

Missed yesterday did yesterday’s A this morning
A1. Strict shoulder press-135 X3 (3)/140X3. 140 = 93.25%
A2. 135#X/10/12/12
I hope to post some more later this afternoon

Candy Olkey
Candy Olkey
February 14, 2018 2:30 pm

Nice work Jay!

Jay Pennypacker (M/54)
Jay Pennypacker (M/54)
February 17, 2018 9:01 am
Reply to  Candy Olkey

Thanks Candy! Drives me crazy when I miss a weekday workout, but I’m not crazy right……

Candy Olkey
Candy Olkey
February 17, 2018 9:05 am

Not any crazier than the rest of us crazy ppl! We all fit in nicely!

Teddy
Teddy
February 14, 2018 11:31 am

Just got back from a much needed early Valentine’s Day trip in Tahoe. Can we always do just three sets for part A?

A. 300/315/325 x 4 each set

B. Rx: 7’46” — goal was unbroken everything but just couldn’t do it. Shoulders felt like fried calamari dipped in some spoiled marinara. Rounds went like this:

— Round 1: unbroken (finished at 2’30”)
— Round 2: 20/20 WBs, 7/73 DUs
— Round 3: 20/10 WBs, unbroken

Chris M.
Chris M.
February 14, 2018 1:07 pm
Reply to  Teddy

Super fast and strong – well done Teddy.

Candy Olkey
Candy Olkey
February 14, 2018 2:31 pm
Reply to  Teddy

Tahoe for Valentine’s Day….so JEALOUS!!!

Dustin Coughenour
Dustin Coughenour
February 14, 2018 3:27 pm
Reply to  Teddy

Killing it ur creeping up on my “role model” board! ??

Joey Maltais
Joey Maltais
February 14, 2018 5:06 pm
Reply to  Teddy

Longhorn was saying how he has trouble finding pants that fit and all I was thinking about is what the hell does Teddy do? Are kilts popular in your area? You left us in the dust on this one man, amazingly done!!!

Candy Olkey
Candy Olkey
February 14, 2018 5:26 pm
Reply to  Joey Maltais

OMG…this is just GREAT!

Teddy
Teddy
February 14, 2018 10:28 pm
Reply to  Joey Maltais

Seriously, you crack me up bro 🙂 I appreciate the encouragement as always!

ColoradoLivin
ColoradoLivin
February 14, 2018 11:23 am

Active recovery day. Some yoga and skiing!

Teddy
Teddy
February 14, 2018 11:23 am
Reply to  ColoradoLivin

I support this lifestyle.

David Franco
David Franco
February 14, 2018 10:11 am

A. 225lbx4/245×4/245×4
B. 21:00. Rx.

Candy Olkey
Candy Olkey
February 14, 2018 2:31 pm
Reply to  David Franco

Nice work today David!

David Franco
David Franco
February 16, 2018 10:32 am
Reply to  Candy Olkey

Thx Candy!

Janelle Hudgin Winston
Janelle Hudgin Winston
February 14, 2018 9:49 am

My Open goals… hmm. Well, honestly I just want to be able to do all the work outs RX. There are a couple of movements I still don’t have. HS walking, strict HSPU, ring muscle ups, high reps of rings dips, and bar muscle ups. I can get a few BMU but it’s not consistent. I’ve been working on them and am hoping for some magic. I am a bit worried that DC will pull out some WOD that is WAY over my head. We’ll just have to see.
Hoping to be the 200,000 fittest woman. 🙂

Teddy
Teddy
February 14, 2018 11:40 am

Great goals Janelle, I’m willing to bet you’ll do GREAT.

Joey Maltais
Joey Maltais
February 14, 2018 5:04 pm

You got this!!

Janelle Hudgin Winston
Janelle Hudgin Winston
February 14, 2018 5:31 pm
Reply to  Joey Maltais

Thanks Joey! ?

Christian Hays
Christian Hays
February 14, 2018 8:36 am

A. 185 190 195 200

B. 30-20-10 Martone kB sub for wb at 45#
100-80-60 DU
11:32

wavatar
Michele Vieux
February 14, 2018 8:11 am

Happy Hump Day! Lots of folks posting their Open goals, which is awesome! Here are some articles to help you think about yours and also make them a reality: Figure out your “why”. This will help you push through when the going gets tough. Addressing Your Why and Your Fears https://www.crossfitinvictus.com/blog/addressing-your-why-and-your-fears/ And then set some action steps. You know what you want your end result to be but how can you make it happen? What Must You Actually Do? https://www.crossfitinvictus.com/wod/monday-april-18-2011/ Here are some ideas that might help: 4 Ways To Improve Performance In Competition https://www.crossfitinvictus.com/competitors/blog/4-ways-improve-performance-competition/ What Motivates You: Your Ego… Read more »

Scroll to Top