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)

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Jeremy R
Jeremy R(@the_ramberger)
February 9, 2015 9:28 am

A. 90% at 300#
B. 13.57 Sub row for 400M run. WOW that one got in my head.
**Performed on Sunday, Feb 8.**

Chris Stanford
Chris Stanford
February 7, 2015 7:21 pm

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

Zach Holbrook
Zach Holbrook
February 7, 2015 6:50 pm

12:22 at 145 clean and 95 lunges

Jason Rahm
Jason Rahm
February 7, 2015 10:46 am

M, 33, 221#
XOS Activation
A.) 175, 205, 235, 265, 280, 300, 280, 280
B.) Scaled to 135, 16:56.
XOS Iron Scap

Paige Pulver
Paige Pulver
February 6, 2015 11:24 pm

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

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Michele Vieux(@michele)
February 7, 2015 7:14 am
Reply to  Paige Pulver

A PR!! Congrats! You should be looking forward to Friday the 13th then…

Noah Timpano
Noah Timpano
February 6, 2015 10:32 pm

175, 210, 245, 275, 295, 310, 295, 295

19:55 Rx, should have scaled but I felt like going relatively heavy today

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Michele Vieux(@michele)
February 7, 2015 7:13 am
Reply to  Noah Timpano

We wanted this workout to be under 20 minutes and you did it! Great job!

Chad Pool
Chad Pool
February 6, 2015 8:45 pm

A) Did all sets at prescribed percentages. Worked off 350# max.
B) Rx’d at 16:16

Those legs again!!!

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Michele Vieux(@michele)
February 7, 2015 7:13 am
Reply to  Chad Pool

Great job, Chad!

Andy M.
Andy M.(@morrisonaa)
February 6, 2015 7:25 pm

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.

Chad Pool
Chad Pool
February 6, 2015 8:48 pm
Reply to  Andy M.

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.

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Michele Vieux(@michele)
February 7, 2015 7:12 am
Reply to  Chad Pool

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. πŸ™‚

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Michele Vieux(@michele)
February 7, 2015 7:12 am
Reply to  Andy M.

Do you have knee sleeves? I usually wear mine when doing lunges like this. It helps cushion a bit.

Todd E.
Todd E.
February 6, 2015 5:40 pm

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.

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Michele Vieux(@michele)
February 7, 2015 7:10 am
Reply to  Todd E.

What’s up with the knees?

Todd E.
Todd E.
February 7, 2015 10:26 am
Reply to  Michele Vieux

Not sure, left has been sore since front squat day.

Vic
Vic
February 6, 2015 4:22 pm

A: Stronglifts 5×5 (squat, bench, barbell rows)
B: 12:50
Subbed row for 400m run
95# hang squat cleans/front-racked reverse lunges

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Admin
Michele Vieux(@michele)
February 7, 2015 7:10 am
Reply to  Vic

Nice, Vic!

Tracy
Tracy
February 6, 2015 3:12 pm

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… πŸ™‚

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Michele Vieux(@michele)
February 7, 2015 7:10 am
Reply to  Tracy

Oh the full moon! I noticed that yesterday too!

Mike
Mike(@mike_whitenton)
February 6, 2015 6:31 am

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.Β 

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Michele Vieux(@michele)
February 6, 2015 8:25 am
Reply to  Mike

Can you enjoy a nice walk or hike with your dog? At least you can get outside and move around a bit.

Mike
Mike(@mike_whitenton)
February 6, 2015 8:30 am
Reply to  Michele Vieux

Great idea. Yeah, I can do that. The dog needs it as much as I do!

Brian
Brian
February 6, 2015 6:30 am

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!

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Michele Vieux(@michele)
February 6, 2015 8:24 am
Reply to  Brian

Awesome news!!

Anthony
Anthony
February 6, 2015 5:26 am

A. Power cleans 135/135/145/155/165/175/185 – failed on 195

B. Cindy – 12+4 rx; wanted to feel some pain

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Michele Vieux(@michele)
February 6, 2015 8:24 am
Reply to  Anthony

Ew, Cindy! Rumor has it that a girl workout is in the programming for next week…

Greg
Greg(@go5586)
February 6, 2015 8:33 am
Reply to  Michele Vieux

Uh oh….hope its not FRAN!

Mark
Mark
February 6, 2015 5:23 am

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.

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Admin
Michele Vieux(@michele)
February 6, 2015 8:23 am
Reply to  Mark

This is such terrible news! It can be solved by you moving to San Diego. πŸ™‚

Mark
Mark
February 6, 2015 8:33 am
Reply to  Michele Vieux

Many years ago I planned a move to San Diego but, it never came to be. Maybe I should have followed through on that πŸ˜‰

Michael Sparks
Michael Sparks
February 6, 2015 5:12 am

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

Mark
Mark
February 6, 2015 5:21 am
Reply to  Michael Sparks

Michael, that’s the percentage of your one rep max.

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Michele Vieux(@michele)
February 6, 2015 8:23 am
Reply to  Mark

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!

Greg
Greg(@go5586)
February 6, 2015 4:08 am

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.

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Michele Vieux(@michele)
February 6, 2015 8:22 am
Reply to  Greg

How do you like the Metcons?

Greg
Greg(@go5586)
February 6, 2015 8:32 am
Reply to  Michele Vieux

Feel great so far!!

Justin
Justin
February 6, 2015 2:50 am

What’s a better sub for rowing, sumo deadlift high pulls or spin bike?

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Admin
Michele Vieux(@michele)
February 6, 2015 8:21 am
Reply to  Justin

Bike. We don’t normally recommend SDHP since they are a great way to injure yourself.

Justin
Justin
February 6, 2015 1:23 pm
Reply to  Michele Vieux

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.

Greg
Greg(@go5586)
February 5, 2015 9:22 pm

Just to clarify, are we rowing all 3 rounds or just a buy in on first round?

Noah Timpano
Noah Timpano
February 5, 2015 10:39 pm
Reply to  Greg

It looks like all 3 to me. Good luck, this one’s got me antsy!

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Michele Vieux(@michele)
February 6, 2015 8:21 am
Reply to  Greg

All 3!