Workout of the Day
A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

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Andy M.
Andy M.
February 18, 2015 6:46 pm

A. All Wt PU at 50#: 3-5-8-8 / 3-3-6-5 / 3-3(sketchy)-6-5
B. 3 rds: 4:08 / 4:15 / 4:25

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Michele Vieux
February 18, 2015 7:53 pm
Reply to  Andy M.

Nice work, Andy!

Joan D
Joan D
February 18, 2015 5:42 pm

Completed strength program after 13 weeks at 170lb bodyweight here are the results:
Shoulder press from 160 to 175
Bench press from 235 to 270
Squat from 315 to 355
Deadlift done today 415 to 455
Now back to introducing invictus a few times a week, been missing it

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Michele Vieux
February 18, 2015 7:53 pm
Reply to  Joan D

Joan! I was just going to send out the search party! Awesome results from all of your hard work and consistency. Thank you for sharing! Any new goals? Let’s do this! How is Odette?

Joan D
Joan D
February 18, 2015 8:21 pm
Reply to  Michele Vieux

Still going after the 300 bench 400 squat and 500 DL, gonna take a break from Smolov by only working with 75-90% on lifts, and getting back to smolov once I move down to Nevada in April, Odette is great she still doing the fitness portion and loving it, thanks for all the support

Tuna Tunali
Tuna Tunali
February 18, 2015 9:06 pm
Reply to  Joan D

hey Joan! which strength program are you following?

Joan D
Joan D
February 18, 2015 9:18 pm
Reply to  Tuna Tunali

Tuna, I followed smolov jr for bench press, Full smolov program for squat, 5/5/4/3/2/1 for shoulder press, and my deadlift automatically went up from all the squatting

Josh T
Josh T
February 18, 2015 4:57 pm

A. Done at 25.
B. In snowy mi. Had to sub 400 m run for 300 m shuttle runs. 4:31/4:31/4:43/5:22

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Michele Vieux
February 18, 2015 7:52 pm
Reply to  Josh T

Great option with the shuttle runs!

Todd E.
Todd E.
February 18, 2015 3:03 pm

A. Bodyweight slow and strict. Averaged 5-6 Supinated.
B. Subbed rowing for single arm kb rows 50 reps @45lbs.
4:00, 3:30, 3:08, 2:59. Rows were about a minute faster than rowing would have been, partner really pushed me on the last 2 rounds!

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Michele Vieux
February 18, 2015 7:52 pm
Reply to  Todd E.

Nice work! For a row sub, we are looking for something to get your heartrate up, it’s not necessarily the pulling we want you to hit. Running, biking, kettlebell swings, burpees, box jumps, double-unders are all probably better options. KB Rows are probably better suited for Part A-type slow and controlled.

Todd E.
Todd E.
February 18, 2015 9:41 pm
Reply to  Michele Vieux

Got it, yeah my mind was stuck in the pulling movement. Thanks again for the great advise!

Drew Nodtvedt
Drew Nodtvedt
February 18, 2015 2:37 pm

A. 15lbs
3/3/6/6
3/3/9/8
3/3/7/6

B. All 4 rounds under 5:30mins, had to break up the last 2 rounds of push-ups

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Michele Vieux
February 18, 2015 7:50 pm
Reply to  Drew Nodtvedt

Great job, Drew!

Genevieve (Latin America)
Genevieve (Latin America)
February 18, 2015 2:13 pm

Withdrew from regionals training due to focus 100% on upcoming PFT. current 1.5 mile is 12:00 min-trying to cut it down to 11:30.
A. bodyweight and used black elastics
B. 5:36/5:35/5:35/5:34 all push-ups off the erg of the rower

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Michele Vieux
February 18, 2015 7:49 pm

Thanks for sharing your mile goal! Any others? Can’t wait to watch you crush this!

Genevieve (Latin America)
Genevieve (Latin America)
February 19, 2015 6:08 am
Reply to  Michele Vieux

Other goals are to get 40 pushups and a 55 second 300 meter sprint. I’m around 25 right now for the former and 58 seconds for the latter. I found myself spending too much time oly lifting and training for Latin American regionals (145# snatch and 171# CJ) and not enough time spending on the true movements of my PFT (which….in the end is more important than the open/regionals). So i’m trying to cut excess fat so I can score better overall. I would like to get as well as 4 pull-up (i’m at 2 now). Pull-ups are optional, but… Read more »

Joan D
Joan D
February 18, 2015 8:43 pm

Genevieve, what’s your biggest issue when running the PFT? The cardio/breathing portion or your legs getting heavy? I can tell you from personal experience that I have gone from 11 something to 10 something to low 9s to finally 8:55 last October and the biggest change that I did was alot of lower body work that I truly believe got me to below 9, I hate running so I never run anymore than 400 meters at a time and the 1.5 mile only for the PFT twice a year, good luck

Genevieve (Latin America)
Genevieve (Latin America)
February 19, 2015 6:15 am
Reply to  Joan D

Well, my mile time right now is 6:45. But, in terms of pacing, I slow down considerably for the 1.5 mile (12:00 minutes) and the two mile (16:00 minutes). I am focusing on developing my glutes/hams because after 20 years of quad-dominant sports, activating my glutes is a huge issue. I’ve been running 400’s at 1:45 split consistently (7:00 minute miles) My next step is to now consistently get my 800’s at 3.50’s. What specific lower body work did you do? I’m assuming squats and the sort?

Joan D
Joan D
February 19, 2015 9:46 am

Exactly, straight leg deadlifts, high volume squats (not high reps) usually at 85-90 % of 1RM, front squat lunges…you have a good mile time, so you are saying your gas tank runs low after that mile, are you going too hard for the first mile? Maybe slowing down a bit on that first mile to something around 7:15, keeping the same pace for the next 400 meters after and then increasing your speed to about 90% then the final 200 meters to 100%, I truly think you already have this 1.5 mile in your back pocket and you can get… Read more »

Genevieve (Latin America)
Genevieve (Latin America)
February 20, 2015 6:26 am
Reply to  Joan D

Thanks so much for the advice (and the vote of confidence). I think one thing that may influence my time is that I currently run 800 meters out and backs during my time trials, instead of on a track (I live in a small rural town in Chile where there are no sidewalks nor track fields). I have about 2 months, so let’s pray for the best.

Tuna Tunali
Tuna Tunali
February 18, 2015 1:52 pm

A)
Weighted strict #25: 3x3x3
Weighted supinated: 2x2x1
Strict: 3x3x3
Supinated: 3x2x2

B)
First 2 rounds: under 8 min.
3rd round could: completed 23 push-ups
4th round: completed 13 push-ups

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Michele Vieux
February 18, 2015 7:46 pm
Reply to  Tuna Tunali

Welcome, Tuna! Great job today. Keep posting and don’t be afraid to ask questions or share perspectives!

Nick
Nick
February 18, 2015 1:49 pm

A. 25#-3,3,3-25#-4,3,3 BW-6,4,4-BW-5,4,4
B. RX-1. 4:42 2. 4:41 3. 5:03 4. 4:49

Kinda went a little too hard on the second one and crashed and burned on the third. Decent recovery for the final round though!!!

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Michele Vieux
February 18, 2015 7:48 pm
Reply to  Nick

I gave a motivational speech at 6am today before the 3rd round. Here is the whiteboard graphic.

Nick
Nick
February 19, 2015 4:17 am
Reply to  Michele Vieux

HAHA…I really needed such wisdom yesterday!!

Anthony
Anthony
February 18, 2015 1:27 pm

I have a question for the rowing aspect. I’ve been reading today on damper v. the drag factor. Typically I have it set at a 7 on the damper, but from what I’ve read it seems I should be 1-3. Then I should adjuster the drag to somewhere around 130. Does this sound like something I should be doing to maximize my efficiency?

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Michele Vieux
February 18, 2015 7:59 pm
Reply to  Anthony

What type of athlete do you consider yourself and why? Fast twitch or slow twitch? Have you ever set your damper?

Anthony
Anthony
February 19, 2015 2:14 am
Reply to  Michele Vieux

Slow but I’d like to become more explosive. Usually I set it to 7 or 10.

tang
tang
February 18, 2015 11:31 am

20kg 3 reps 20kg supin 3 reps 7 reps strict 6 reps supin r2 15 kg 7 strict 5 supi r3 15 kg 5strict 3 supi B. 6~ on every lap rx

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Michele Vieux
February 18, 2015 7:43 pm
Reply to  tang

Great job, Tang!

Mike
Mike
February 18, 2015 11:07 am

A: 53#. 5/20/12…4/15/10…3/12/10

B: Subbed 2 min Airdyne (>55 rpm) for row. 5:00/4:59/5:05/4:49
Great WOD! The run right off the Airdyne was…”fun.”

Working on squat form. Low back aches after squating. I think I’ve been overextending my butt instead of keeping it neutral (for fear of butt winking). My low back was fine today but was really buggered up after yesterday’s squats. Note that goblet squats feel great. No problems there…perhaps because my torso is more upright.

Would it be okay to post a short video of my squat here for feedback or would that be out of place?

Joan D
Joan D
February 18, 2015 5:44 pm
Reply to  Mike

Not sure why it would be a problem but my personal email is gogeta757@hotmail.com

Mike
Mike
February 19, 2015 7:12 am
Reply to  Joan D

Thanks for being willing, Joan! I may email you with questions anyway. 🙂

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Michele Vieux
February 18, 2015 7:42 pm
Reply to  Mike

Please post the squat! You shouldn’t be hurting like that after a workout. Sounds like something is amiss.

I bet that Airdyne/run was a fun combo! I did Row/Assault Bike for my workout!

Mike
Mike
February 19, 2015 7:12 am
Reply to  Michele Vieux

Okay great. I’ll take a video next time I’m at the gym. I’m assuming that will be a better way to assess my form than a bodyweight squat. Side note: I might be getting a squat rack, bar, and 355# in weight over the weekend on CL for $300!

Mike
Mike
February 19, 2015 7:34 am
Reply to  Mike

Also, I think I may have tweaked my back from heavy sandbag shouldering and bear hug squats. Getting a 150-200 bag off the floor with no handles is hard for me to do without using my back inappropriately. Obviously that was too much weight for me. This is one of the reasons I want to get a barbell…

Brian
Brian
February 18, 2015 10:02 am

A. Strict weighted 20lb 3/3/3
Strict supinate 20lb 3/2/2
Strict 3/3/3
Strict supinate 3/2/2
B. 4:55, 4:15, 4:35, 4:33
Didn’t have a rower so I did 800m run
All pushups unbroken

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Michele Vieux
February 18, 2015 7:38 pm
Reply to  Brian

Great job, Brian! I can’t run so I did Row then Assault Bike!

Brian Sink
Brian Sink
February 18, 2015 7:44 am

A. Modified using band
B. 5:13/5:48/6:40/6:54.

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Michele Vieux
February 18, 2015 7:37 pm
Reply to  Brian Sink

Did you record which band and how many reps? It will be cool to see how you progress!

Brian Sink
Brian Sink
February 19, 2015 2:16 pm
Reply to  Michele Vieux

Yes I recorded both the bands I used and the reps. I am very excited to see my progress. Thanks Michele.

Jeremy R
Jeremy R
February 18, 2015 7:12 am

A. Weak spot. 35#. Did 5 for each max set
B. Sub SDHP for row. 3:58, 3:45, 3:38, 3:43. Kinda all over the place

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Michele Vieux
February 18, 2015 7:40 pm
Reply to  Jeremy R

I’d rather see something other than the SDHP – run, box jumps, KB swings, burpees, bike – it’s not really about the pulling we just want anything to get your heart rate way up.

Jeremy R
Jeremy R
February 18, 2015 8:04 pm
Reply to  Michele Vieux

Ok thank for the info Michele. I typically run, but I thought I would try a sub for the row. For a 500M row, what number would you sub BJ, KB swing, burpees for? I can typically row a 500M in 1:45 or less pretty consistently, so should I shoot for a number that would place me at the 1:45 min mark?

Not that it mattered, but 50 SDHP had my heart racing… 🙂

Mark
Mark
February 18, 2015 6:11 am

Rest day here…Foam rolled and about 30 mins of yoga/stretching to work on mobility

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Michele Vieux
February 18, 2015 7:35 pm
Reply to  Mark

A few more days for this month’s National Fitness Holiday – Love Your Hip Mobility Month!

Anthony
Anthony
February 18, 2015 5:51 am

A. Done

B. 18:12

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Michele Vieux
February 18, 2015 7:33 pm
Reply to  Anthony

Lots of work on your favorite today! How did it go?

Aaron Lesher
Aaron Lesher
February 18, 2015 5:50 am

Pretty tough this morning. Running on little sleep and very cold :-(. /endsobstory

A. Held onto a 36# kb, max attempts were:
3/6/5
3/6/6
3/5/3

B. Only had time for 3 rounds
5:46
5:48
5:45

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Michele Vieux
February 18, 2015 7:33 pm
Reply to  Aaron Lesher

Great job getting after it in less than ideal conditions. Consistency!

Greg
Greg
February 18, 2015 5:26 am

A. Wendler bench 285×5. 5×5 subsets of pullups in between sets.
B. 4:06/4:12/4:15/4:10 – pushups unbroken

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Michele Vieux
February 18, 2015 7:28 pm
Reply to  Greg

That’s a lot of pulling! May I recommend some sort of press with the deadlift? You can pull when it’s squat time!

Greg
Greg
February 19, 2015 2:17 am
Reply to  Michele Vieux

I suppose you are correct! I just alternate every other day with pullups and it just happened to land on deadlift day. Come next week I’m maxing the main lifts then switching back to invictus for part A. Looking forward to some variety and change!

Mads Anæus Brogaard
Mads Anæus Brogaard
February 18, 2015 4:09 am

A)
Weighted strict #35: 3x3x3
Weighted supinated: 5x4x3
Strict: 6x6x5
Supinated: 6x6x5

Thats gonna hurt tomorrow

B)
Done, All rounds under sub 5 min.

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Michele Vieux
February 18, 2015 7:26 pm

Great job!