A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
A. Subbed the fitness version of this workout because I really needed the structure to practice consistent WBS.
14/12/12/11/11/10/11/11/11/12
B. Done
Used no weight for the split squats and 25#’s for the rows
A day behind. A. 75 – 105 105 – 125 135, 140, 145 tried 155 cleaned it but couldn’t get out of the hole. Current 1 RM is 150. B 4 + 4. SUPER excited that I got about 10 ring dips while warming up. It’s the first time I’ve tried doing them unassisted in a while and was excited I can actually do them! Decided to do as many as I could in the wod. So did 5 unassisted and 5 with the red band for two rounds then the fatigue set in and I did the reat with… Read more »
I wish I had that problem with the contact with the hips…I actually make tooo much contact and bounce the bar…which pushes it out and away from the body. Nice work today Janelle!
Thanks Candy! I love the snatch and would love to take a class for it, to get really comfortable with the movement. There are so many things to think about when performing it.
A) did Karen at 14# to encourage myself to move faster. 6:52
B) only got to do the split squats. Had to break them over a period of time. Did them with 45s in each hand
Also got in 7000m of rowing with my classes
Plan on doing Rows tomorrow
A: 1:35/1:56/1:49. 50/30,20/25,16,9
20# ball but only had a 9’ target.
B: 25lb DBs for BSS
53lb kettle for rows.
All at tempo.
What’s that “but only” crap…didn’t you read the blog the other day about the word “just”…
Own that shit…you did those wall balls with a 20# ball to a 9′ target…Great work Ryan!
Ha ha! Candy, you are awesome! Thanks for the kick in the pants.
Yesterdays A. Single arm High hang clean x1 95, 100, 105, 110, 115 Hang Clean x1 115, 125, 135, 145 Clean x1 155, 170, 185, 195(f), 195(f), 190(,f) 185 is my 1RM. It went up really good so I wanted to go for a new PR but my wife was getting upset because the whole house shakes when the bar is dropped. I said I needed one more set to get a new PR. She said one more so I wanted to make it count. Was super close on 195. Snuck in two more tries but just couldn’t get it… Read more »
Those single arm cleans…DAMN good work Chad!
Well, tweaked my shoulder on Tuesday’s muscle ups so hoping for a quick recovery and scaled to legs and core today.
A. 5 sets, back squat x4-6 reps
#125×6, 145×6, 175×6, 195×4, 195×5
B. 4 rounds for time
25 air squats
25 abmat situps
15 box jumps 24”
15 med ball crunches
13:46
Smart move…hoping that you recover quickly Jason!
A) 1:46, 1:54, 2:01. Suuuuuuckfest.
B) Completed with 35# KB on both.
A. 20# @ 10’ 2:53/2:36/2:42 stayed with 18/16/16 rep scheme
B1. BSS 30# DBs 8 reps @ tempo X 3 right leg struggled after rep 5
B2. SADR 50×8/55×8(2)
Bulgarian Split Squats after 150 WBS…nasty
Behind a day
A.
High Hang Clean 65,70,75,85,85
Hang Clean 85,90,95,100,105
Clean 105,115,125(f)
**High hang and hang cleans felt GREAT…but the catch on the cleans didn’t feel right, and I couldn’t even catch 125 today. Running short on time and will work on this element again this weekend.
B. RX – 5R + 5 G2OH
10 G2OH
10 Ring Dips
Nice work on B. Once again you kicked my butt all over the place. ??♀️?
I wouldn’t say that…your cleans are MUCH heavier than mine. You kick ass with those lifts!
A. 1:58/1:59/1:57. 2min rest between rounds
B. 53lb kbs for all
C. 45min yoga session. Haven’t done it in forever and it kicked my ass today
Yoga after BSS…are you out of your mind…Nice work Trion!
A.) 1:43, 2:00, 2:04
B.) 35 lb dbs on all bss. 45-50 lb db on rows
Working through a cold but I’ve missed so many days recently I couldn’t afford to rest.
A. 1:40/2:24/2:34. 1st round UB. rx.
B. Bss 35lb. 1:55/25lb 2:20/ 25lb 2:26
Dbr 35lb 1:19/40lb 1:47/45lb 2:24
DBR tempo felt natural. BSS tempo felt really rough especially after the WB. Almost passed out.
Not too sore from yesterday but today is going to leave a mark for sure – “luckily” I was up playing kitchen with my sub-2 year old at 4:30 this morning so have been spared.
I do miss playing kitchen… kids have sadly grown past that… think i’m gonna go cry in the corner now
I have a 2 year old myself and as far as warm-ups are concerned, she makes me burn far more calories than a treadmill.
My legs are feeling it from squat Monday and squat clean Wednesday. I opted to rest prior to soccer tonight… I predicted BSS would result in the exact situation you are describing and this render me useless at soccer ?? Props for pushing through
Good call. I am so ridiculously sore and I didn’t even do squat Monday. I’ve noticed it’s the high rep, low weight workouts that kill me the most.
If this is painfully obvious to everyone else, forgive me. But is the prescription 50 wallballs x 3 EACH, or are the two partners chipping away at a combined 150 wallballs?
Rather than say thanks individually to all of you that gave me great feedback and information on keto, I am just posting here. I am very grateful for your input and though it may seem a small thing to post a comment, it reminds me what a great group this is and how nice it is to be online in a place that isn’t filled with negativity. One of the main reasons I was looking at keto was for my wife. She has severe fibromyalgia and is down a lot. Helping her increase her BMR would be something that would… Read more »
You’re a good man, your wife and family is lucky to have you. I know they see your dedication and are inspired by it. Keep fighting the good fight, unfortunately we are all playing catch up in this society that has an upside down view of food!
Gracias, Senor. Really though, I am blessed to have them.
Test Your Mental Fortitude With Wall Balls
https://www.crossfitinvictus.com/blog/test-your-mental-fortitude-with-wall-ball/
The Best Exercise You Aren’t Doing (Bulgarian Split Squats)
https://www.crossfitinvictus.com/blog/the-best-exercise-you-arent-doing/
What Does 30X0 Mean? Why I Like Tempo Training
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Today, I’m personally going to do Double Bent-Over Kettlebell Rows instead of the Single-Arm DB Row. Check them out – super fun and you’ll feel it in your upper back tomorrow!
A. Subbed 50 45# thruster 1:42, 2:15, 2:28
B. BSS 115, 115, 95 barbell
SADR 105; 105, 105
Those thrusters must have got heavy quickly!
Yesterday evening: A) Gymnastics S2L1 B) Extra handstand walk and ring muscle up practice Today is heavy day: A) OT3M Front Squat x 5, In kgs: 100, 105, 110, 110(3 reps), 105 I was feeling powerful this morning, so I went straight into heavy territory. B) AMRAP 2’ with 1’ rest in between: – Burpees Box Jumps: 16 – Walking Lunges: 71 – Air Squats: 70 I will push to +20 in the burpees next time, paced myself too much and used step down all the way instead of bouncing a few reps. C) Max Effort Plank 2’. I was… Read more »
We have a new plank challenge with my Burn 30 group…5 minutes in any position you want. You can change positions as many times as needed to hold the plank the entire time. Have fun! 🙂
that…… looks…… insane………….. i’ll do that tonight
Wow!! How are you coping with the extra volume?
well, i’ve dabbled with double sessions sometimes during 2017, the load was super heavy and it hindered my performance a lot; but I’ve progressed back into it in these last few weeks, doing one or two double sessions per week little by little; now coming into the open prep cycle I decided to switch accessory work to 3 double sessions per week, in the mornings I do my regular wods and then on the evenings I do some accessory strength and/or gymnastics work.
Good luck!! I quite enjoy getting the eat a bit more on a double day 🙂
Good morning, everyone…
A. 7:00; no partner, so did Karen
B. Done with single 50# dbell on both movements. Held dbell in opposite hand on BSS
YAY FOR KAREN!
Great mental strength to go for Karen rather than intervals!
Great work on karen Chris
A. This was brutal! Didn’t expect to go unbroken for each round but felt strong today. Partner was about 20 secs per round slower so not quite 1:1 rest.
1.32, 1.39, 1.45.
B. Legs were destroyed after A, used a 22kg/48lbs DB in goblet for the 8 reps, same weight for the rows.
Nice job on A. 3 x 50 UB wallballs sounds miserable!
Great job on UNBROKEN!!
Impressive A all UB is awesome!
Thanks everyone, helps being 6ft 4 sometimes!
I’m not sure how 6’4” helps in WBs, seems like you have further to go to squat! Killed it!
Dat A!