Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)
A. 90% at 300#
B. 13.57 Sub row for 400M run. WOW that one got in my head.
**Performed on Sunday, Feb 8.**
M – rolled legs for 12 minutes
Warm up – 15 air squats, 15 pull ups, 15 su’s, 6 hspu’s, 15 back extensions, 800 meter row; standard warm up
A.) 145, 165, 195, 220, 235, 245, 235, 245. Working hard on form after visiting and getting feedback from the coach. Just got some lifting shoes as a suggestion to help further on the form.
B.) rd. 1 sc’s 115, adjusted to 95 for rest of wod as weight was a lot. 14:53
12:22 at 145 clean and 95 lunges
M, 33, 221#
XOS Activation
A.) 175, 205, 235, 265, 280, 300, 280, 280
B.) Scaled to 135, 16:56.
XOS Iron Scap
a. back squats –
set 1 – 135
set 2 – 150
set 3 – 175
set 4 – 190
set 5 – 200
set 6 – 210 (PR)
set 7 – 200
set 8 – 205
based off of 225, haven’t tried to get a 1 employees rm in months but I feel like 225 is doable!
b. 16:55 RXD! loved today’s! thought I went kinda slow until I compared myself to everyone else’s times. love leg day
A PR!! Congrats! You should be looking forward to Friday the 13th then…
175, 210, 245, 275, 295, 310, 295, 295
19:55 Rx, should have scaled but I felt like going relatively heavy today
We wanted this workout to be under 20 minutes and you did it! Great job!
A) Did all sets at prescribed percentages. Worked off 350# max.
B) Rx’d at 16:16
Those legs again!!!
Great job, Chad!
A. BS 5 x 175-205, 3 x 235, 2 x 265-285
1 x 300, 2 x 285, 1 x 285
B. 2 rds – 11:15
Row 500m
10 Hang sqt cln (155)
10 DB step ups (20″, 50# ea)
No lunges, banged the bejeezus out of my kneecap last time. Also cut it to 2 rds, kind of for time (kids waiting on me for dinner), but kind of because I mentally tapped out. Need to toughen up, buttercup.
Good week though…a tough week.
I’m glad to see that others have the same problems as me. I used to get mad when the kids would slow down my garage workouts, but now I just shrug it off and take it as a breather between reps. Good job.
Nice job, guys! Yes, sometimes life gets in the way and it is important to live in the moment! Kids are special and you had them for a reason. 🙂
Do you have knee sleeves? I usually wear mine when doing lunges like this. It helps cushion a bit.
A. Knees couldn’t handle squats today. Did 5X5 Bench
B. RX 19:03 Rows were right at 1:45, struggled with the lunges but made it through.
What’s up with the knees?
Not sure, left has been sore since front squat day.
A: Stronglifts 5×5 (squat, bench, barbell rows)
B: 12:50
Subbed row for 400m run
95# hang squat cleans/front-racked reverse lunges
Nice, Vic!
A. 5@ 105#, 5@ 125#, 3@140#, 2@ 160#, 2@ 170#, 1@ 180#, then last two sets at 170#
B. 19:25 Rxd
Not sure if that is a decent time, but that is exactly what I needed after the day I had. I teach first grade and the full moon effects were lingering… 🙂
Oh the full moon! I noticed that yesterday too!
My back initially felt much better after the massage. But after I messed around just a little bit with a 70 pound sandbag, my neck started hurting again and my back felt a little tweaked. I’m gonna take the rest of the week off and come back strong on Monday.
If I’m honest, taking this much time off makes me really antsy… Like I’m going to fall behind. Trying to think of the rest days as training, just as important as lifting and metcons.Â
Can you enjoy a nice walk or hike with your dog? At least you can get outside and move around a bit.
Great idea. Yeah, I can do that. The dog needs it as much as I do!
A. 135×5, 155×5, 175×3, 195×2, 205×2, 225×1, 225×2, 205×1. 225lb was my 1 rep max, but this workout shows I surpassed that and will adjust future lifts.
B. 15:59 @ 105lbs. This was a good one. My rows average 2:15, the Hang Squat Cleans were tough, sucked the wind outta me after all those squats and rowing!
Awesome news!!
A. Power cleans 135/135/145/155/165/175/185 – failed on 195
B. Cindy – 12+4 rx; wanted to feel some pain
Ew, Cindy! Rumor has it that a girl workout is in the programming for next week…
Uh oh….hope its not FRAN!
It was 17 degrees in my garage this morning…too cold for this. I attempted a warm up and my fingers and toes were frozen by the end of it. Hoping tomorrow is warmer, I’ll do it then.
This is such terrible news! It can be solved by you moving to San Diego. 🙂
Many years ago I planned a move to San Diego but, it never came to be. Maybe I should have followed through on that 😉
On the squat workout were we supposed to do % of our body weight or squat max? Sorry guys I’m new to cross fit and am still learning
Michael, that’s the percentage of your one rep max.
Mark is correct. Use the percentage of your one rep max. If you don’t know it, start light and work up to a heavy. You’ll have a chance to test it soon!
A. Wendler
B. Did yesterday’s snatch and box jump workout. Used 135/125/115 for snatches. 24in box. 7:57. Fun little burner! Will try to hit today’s workout sometime tomorrow.
How do you like the Metcons?
Feel great so far!!
What’s a better sub for rowing, sumo deadlift high pulls or spin bike?
Bike. We don’t normally recommend SDHP since they are a great way to injure yourself.
Thanks Michael. Is that the official stance of Invictus or a personal opinion? I would think some kind of row would make sense as well.
Either way, I did the bike for 2 minutes. Thanks.
Just to clarify, are we rowing all 3 rounds or just a buy in on first round?
It looks like all 3 to me. Good luck, this one’s got me antsy!
All 3!