Workout of the Day
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

B.
“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

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Magnus "loophall"Mary DeHartMicke(HerrDee)MikeELulu Recent comment authors
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Mike Eberts
Member
Mike Eberts

Tempo back squat/weighted pullup:
135/50, 215/50, 275/50, 325/50

Knees are finally not hurting with the back squat.

Little bear:
135, 165, 165

So pumped I finally got weights!!! Now I can’t wait to go heavy again!!!

mrjling
Guest
mrjling

A.
Back Squat – 100kgx8, 110kgx6 (PR), 115kgx6 (huge PR), 120kgx1… completely done
Strict Speed Pullups – 5 reps all sets

B. Skipped. Gonna squeeze it in Sunday or Monday

Just an awesome session today. Frickin awesome. Thank you CJ.

Mary Dehart
Member
Mary Dehart

Worked out with the 5:30 PM class yesterday.
Back squat 95# @ tempo
pull ups are a work in progress. Used the black band for 5 good ones.

Little bear complex-used 65# for first 2 sets. Then 75# for the last one. Deceptively difficult with a seemingly light weight. Fun stuff. Then Burger Lounge with Nichole. Salad and a lettuce wrapped burger. Yum

Micke(HerrDee)
Guest
Micke(HerrDee)

Damn…
Again then..
B.
Little Bear
1 60 kg
2 and 3 70 kg
Hard for the grip this one.

Micke(HerrDee)
Guest
Micke(HerrDee)

A.
Backsquat
8×110 kg 8×117.5 kg 8×127.5 kg 7×132.5 kg Pr!

Wspu 7×27.5 kg 5×32.5 kg 5x2x34.5 kg

Should have done the 8th rep in last Bs set.
Had it but dont got it…..

B.
Little

Magnus "loophall"
Guest
Magnus "loophall"

Beast!

Mike Eberts
Member
Mike Eberts

WOD from yesterday. Great work everyone and thanks CJ! Hopefully I will have more time in the future to do the wods on the same day without missing any. Maybe in a couple months when my schedule lightens up 🙂

M/33y/80kg

A.
Snatch – 185lbs… Couldn’t add more weight but that was good to play with.

B.
9 mins of
3 PS 135lbs
6 HSPU
9 Dips
5+3

That was tough on them shoulders 🙂

Louise Hodge
Member
Louise Hodge

One day behind:

Part A:

Built to a 95lb squat snatch, limited weights. Did 3 at 95lbs, they felt great.

Part B; 3rnds + 14 🙂

Used 75lbs for Power snatch, wanted my technique to be spot on.

All HSPU’s were strict and ring dips as rx’d

Doing the bear tomorrow, more weights arrive here on Sunday, yeay.

Travis
Guest
Travis

A. Back Squat: 175×6/185×6/195×6/205×6(6RM PR) *Never really attempted a 6 rep max so I figured I’d mark that as a PR. I could definitely hit 225# but I was getting tired from the eccentric portion of all of the squats. Pull-ups: 20×6/25×5/30×5/30×5 *These felt great. My pull-up strength is increasing all the time. I love it. B. Used 85# on the first set thinking I’d go up to 95# and eventually 105# or 115#. Man was I mistaken haha. I used 85# for all three sets. These were brutal! Depending on what the workout is tomorrow I may go up… Read more »

Chris Freischlag
Guest
Chris Freischlag

Squat: 115 lbs / 135/ 165 / 185

Weighted Pull ups: 18 lbs x 7 / 32 x 6 / 42 x 5 / 42 x 4 (failed on 5)

Complex:
Set One: 95 lbs
Set Two: 115 lbs 
Set Three: 125 lbs 

Transitioning hands from front squat to overhead was tricky. On another note, my buddy came over and we roll metered my sprint distances and realized that I’ve been running 470m. My 25m is about 50m, which also skews my 50m markers for sprints. I’ve been using the same markers for two years. Hope it makes me faster ! 🙂
 

Procharged Mopar
Member
Procharged Mopar

Felt ping in left pec while doing ring dips yesterday. Insertion was sore today. Gonna go light on chest for a couple weeks and next week is my back-off week.

Today’s with wife:
http://screencast.com/t/9IvuElWQcPR

courtland creekmore
Member
courtland creekmore

111# x 8 / #26 x 5 (negatives)
166# x 6 / #35 x 5 (negatives)
200# x 5 / #35 x 5 (negatives)
177# x 4 / #35 x 5 (negatives)

Switched to fitness metcon and used 45# db for warrior makers. Not sure I deserve to use that word, but at least I made it. That’s five days straight, though yesterday was mobility only.

mrjling
Guest
mrjling

Sorry for posting ydays here today but, Bear (pun intended) with me.

M/40y/73kg

30 mins Bouldering. Harder, low volume stuff.

A.
Power Snatch 40kgx2, 50kgx1, 55kgx1, 57.5kgx1
Snatch DL High Pull 65kgx2
Power Snatch 60kgx1
Snatch DL High Pull 67.5kgx2
Power Snatch 62.5kgx1 PR!!

Great strategy for me since its the starting position and 1st pull that messes me up. This new start is already paying off! Psyched!!! Now, its just grunt work and getting the OH position stronger.

B.
9 mins of
3 PS 55kg
6 HSPU
9 Dips

3 rds

Dan
Guest
Dan

A. Spent extra time getting ready for the second part so I only did 3 sets: Back Squats: 185 lbs x 8, 205 lbs x 8, 225 lbs x 8 Pull ups: 26 lbs x 7, 36 lbs x 7, 36 lbs x 7 Some pain in my shoulder in the first set of pull ups, but that went a way with the last two sets. B. 3 sets with 95 lbs Shoulder hurt a little with the hang power cleans, but everything else felt fine. I think my brain got the more intense workout on this one trying to… Read more »

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.