Workout of the Day
A.
Take 12-15 minutes and build to today’s 3-RM Deadlift

B.
In teams of two, alternate sets to complete four each of:
40 Double-Unders
30 Kettlebell Swings
20 Thrusters (85/55 lbs)

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Jeremie HUGUENIN
Jeremie HUGUENIN
August 10, 2022 7:55 am

A. 110/120/130/140/150 no touch and go

B. Solo ratio 1:1
22:20
3:00/3:05/3:20/3:30

Prochargedmopar
Prochargedmopar
January 3, 2015 4:31 pm

Been off Invictus programming and on a Weightlifting tangent for the last year. Injured my back twice with a couple months layoff each time.
Found out a week ago my wife is pregnant and being I’m 45 thought it might be best to exercise for health and fun instead of always chasing a new PR.
Just finished another 2 mo. layoff. LOL
InVictus Performance it is. Short and sweet.

A Fun, build to easy 5r snatch
140#
B. Smooth and easy 3r DL.
230#
C. 25/20/15 reps ea. round
2:16/3:12/3:18/2:30

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Michele Vieux
January 4, 2015 11:13 am

Welcome back! Are you all healed up now or still battling the injury?

Prochargedmopar
Prochargedmopar
January 4, 2015 4:20 pm
Reply to  Michele Vieux

Well, Back when the mwod started on youtube I got overzealous with the foam roller (that sounds bad) and twinged my low back. It got bad and I ended up going to a chiro a couple different times but the injury keeps flaring up. I now know your not suppose to roll directly on that area. I need to find another chiro for a 2nd opinion but if I dont go crazy with the weight and keep a perfectly straight back it’s manageable. Health and fun is the priority now. Problem is with my personality, I start feeling good, strength… Read more ยป

Noah Timpano
Noah Timpano
January 2, 2015 11:01 pm

Deadlift 440 3rm (10lb PR)

2:51, 3:05, 3:20, 3:01

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Michele Vieux
January 3, 2015 8:08 am
Reply to  Noah Timpano

Awesome, Noah!! Yay, a PR!!

Brandon wilton
Brandon wilton
January 2, 2015 8:47 pm

A.
Deadlift 3rm 475, felt good on this

B. Did it with my imaginary partner, (rested a 1:1)

Rounds were
2:54, 3:52,4:20,4:24 rxd

Intentionally went a little harder than I thought I should have on the first round

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Michele Vieux
January 3, 2015 8:07 am
Reply to  Brandon wilton

Nice work, Brandon! What’s your imaginary partner’s name? Is this the last WOD I’ll have you for? ๐Ÿ™

Brandon wilton
Brandon wilton
January 3, 2015 2:33 pm
Reply to  Michele Vieux

lol, I’ll have to think of a good name for him when @Amy ditches me for a workout. Falcon Thunderbone? Ace McCloud? I’ll think of his backstory and get back with you. I do believe this is the last wod I’ll be here, until I get a feel for how my body will respond to competition, or at least until after the open is over.

Amy
Amy
January 3, 2015 9:34 pm
Reply to  Brandon wilton

In my defense… I was coordinating & setting up for a wedding that day… Held in our gym ๐Ÿ™‚ that’s what I’ve been doing since Wednesday ! I think I may give this one a try tomorrow ๐Ÿ™‚ maybe @Brandon will want to try for better times ๐Ÿ˜‰

Brandon wilton
Brandon wilton
January 4, 2015 4:57 am
Reply to  Amy

Excuses! I basically did all of the amazing light work for that wedding anyways ๐Ÿ™‚

Amy
Amy
January 4, 2015 6:59 am
Reply to  Brandon wilton

Oh yeah right ;). Those were pretty hard to plug in and wrap

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Michele Vieux
January 4, 2015 11:14 am
Reply to  Brandon wilton

So long, Brandon and Ace McCloud!

Brandon wilton
Brandon wilton
January 5, 2015 7:24 am
Reply to  Michele Vieux
Aaron Lesher
Aaron Lesher
January 2, 2015 5:08 pm

24/M/165#

First day back in a week since injuring my ankle badly (non-Crossfit related)

A. 345# x 3
B. Could only muster 2 rounds @ 53#/85#. 1:1 rest. 16:35 total time

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Michele Vieux
January 2, 2015 6:10 pm
Reply to  Aaron Lesher

Oh no! What did you do? Is it still hurting?

Aaron Lesher
Aaron Lesher
January 2, 2015 6:26 pm
Reply to  Michele Vieux

Kind of a freak accident. Tripped and twisted it. Been icing it all week, it’s still not 100% but mobilizing and getting back in the gym is a step in the right direction I think.

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Michele Vieux
January 4, 2015 11:14 am
Reply to  Aaron Lesher

Yikes. Definitely make sure to mobilize so that scar tissue doesn’t build up and ruin your ROM. Do you have Voodoo floss?

Jason Rahm
Jason Rahm
January 2, 2015 4:26 pm

M, 33, 230#
Definitely not my day

A. Worked up to 245, always been a weak deadlifter
B. Did it alone, 4 rounds with 4:00 rest between, 53# kb. 4:22, 4:42, 5:46, 5:45. DU’s were not there today. I used to be able to string 40 together in my sleep, but I couldn’t do much of anything today.

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Michele Vieux
January 2, 2015 6:10 pm
Reply to  Jason Rahm

Sounds like your CNS might be a little fried today. Some days are like that but I commend you for training as hard as you could!

Tracy
Tracy
January 2, 2015 3:07 pm

Did the class wod today because it was Jack. Couldn’t resist! Did 13 rounds plus 10 push presses Rxd

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Michele Vieux
January 2, 2015 6:09 pm
Reply to  Tracy

One of your favorites?

Tracy
Tracy
January 2, 2015 6:42 pm
Reply to  Michele Vieux

It is! ๐Ÿ™‚

Carmine Leggieri
Carmine Leggieri
January 2, 2015 2:00 pm

23m 5’10” 200lb
First workout in a few weeks so it for ugly quick; felt it in my shoulders the most.
I’m switching from Comptrain to Invictus-performance for 2015 so we’ll see how it goes.
A. Worked up to 385
B. 1 pood/85lb did it solo with 1:1 work:rest
2:42
3:28
4:01
4:12

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Michele Vieux
January 2, 2015 6:09 pm

Welcome, Carmine! Can’t wait to see your gains over the next year. Do you have any specific goals?

Carmine Leggieri
Carmine Leggieri
January 3, 2015 8:30 am
Reply to  Michele Vieux

My main goal is to maintain my strength/performance as best I can while decreasing the time I spend in the gym/volume of training. I’m starting a new job next week which won’t allow me the time to follow a competitors program (too much volume).

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Michele Vieux
January 4, 2015 11:15 am

Sounds like you’re in the right place, then. ๐Ÿ™‚

Mark
Mark
January 2, 2015 5:51 am

44m 6′ 165
A.
Worked up to 320lbs
B.
Alone so I did 1:1 work rest ratio per round. 40lb kb and 65lb thrusters.
3:18
3:20
3:50
3:54
That was incredibly bad. Whoever programmed that may not be my friend anymore. Lol.

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Michele Vieux
January 2, 2015 9:51 am
Reply to  Mark

Great job, Mark!

Mark
Mark
January 2, 2015 10:56 am
Reply to  Michele Vieux

Thanks, I’m already feeling sore from it. Tomorrow is gonna be bad….

Greg
Greg
January 2, 2015 4:01 am

A. Wendler deload
B: By myself for time: 23:52 Rx. Used 53lb kb. No set rest time or alternating used. Sucks by yourself!!

Noah Timpano
Noah Timpano
January 2, 2015 9:50 am
Reply to  Greg

Looks awful by yourself, looking forward to it. Good job, Greg!

Greg
Greg
January 2, 2015 10:00 am
Reply to  Noah Timpano

Thanks, it certainly was awful!

Brandon wilton
Brandon wilton
January 2, 2015 8:49 pm
Reply to  Greg

Yeah, it sucked by myself too, maybe next time skype me and we can do it over the interwebz, lol

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Michele Vieux
January 2, 2015 9:50 am
Reply to  Greg

You need to find a training buddy!

Greg
Greg
January 2, 2015 10:00 am
Reply to  Michele Vieux

Anthony bailed on me again!! For reference, this is the Anthony that frequently posts here as well. He said he was doing this afternoon.