A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)
A. Added walking lunges. 135 all series, left shoulder felt sore.
B. 205
C. Subbed row for bike, 6:06 with a steady pace. Feeling good !
A. 105/115/125x 4 135x 2. Got stuck on the last rep
B. 155 4×4. Shoulders were more tired than anticipated after A.
C. Rx’d 7:23. Whew that was a nice little burner.
A. 4×3 at 145
B. 4×3 at 165,185,195,195
C. 9:00. Pull up bar at my fingertips. Subbed a burpee and strict pull up instead of jumping.
A. Up to 145lb strict.
B. Up to 165lb push press.
C. 10:23. Subbed Jacob’s ladder because no airdyne at the Y. First 20 pu were strict cause they felt more natural jumping up that high but as strength faded the kipping really helped.
A) 125×4/135×4/145×3/145×3
B) 170×4/180×4/190×3/195×3 is it cheating if I used jerk blocks in this portion and let the weight fall before a quick reset?
C) 9:14 with an unexpected 3min intermission. Stopped at 12 burpee pull-ups, finished out the rest after. Rowed 40 cals
D) recovery 3k row
I don’t think it’s cheating. It’s just a different lift. It’s like when we do the rep scheme 1.1.1 for deadlifts or cleans. It’s not really a 3 rep as it is 3 singles but again, it’s not cheating. Just make note of it so when you do a 3 rep max say, you can compare.
There is benifit to clustering lifts
https://www.crossfitinvictus.com/blog/why-we-cluster/
In the end, work is work.
A. 115lbs
B. 155lbs
C. Subbed 40 cal run instead of AB. 8:25
Invictus strength session followed by longhorn’s AB interval suggestion:
Max AB cal in 30s: 18
Rest 6 min
Max AB cal in 45s: 19
Rest 6 min
Max AB cal in 1 min: 19
Results kind of surprising/disapointing, but I gave it my all and it did a fine job of emptying the tank
That’s awesome. ..not sure how you do all of this work!
I take rest days 😉
A. Strict Press
OT2M x 8 min (4 sets)
X4- 135, 145, 155 | x2 165 | x2 160
PUsh Press
OT2M x 8
X4- 185, 195 | x3 205, 205
B. Made some modifications
For time
Row 40 cal
40 burpees to 6″ target
40 pull ups
Did this at work so only had a rower, no AB. The pull up bar is low and I needed my grip aid for the pull ups so split the movement up.
That @disqus_ur8znJU3mm:disqus is so generous to share that lovely little number!
A. 140/145/150/155 (X3) PR 5#
B. 165/170/175/180 (X3)
C. Didn’t read comments again so I went with Run. Will save Thrusters for AB sub! Sprinted/ran 21 calories turned around to a stiff wind ended with a 46 calorie run at 840 meters, 5:37 pace. So focused on 40 calorie run I forgot to set timer. Looking at HR graph 11:00 is a time frame when I spiked for C.
This was my first workout of the week after three long days of work.
A. High hang up to 135
Hang clean up to 155
Clean up to 205 10# pr
Back squats 225×6, 235×6, 255×5
B. Strict press sets up to 135
Push press sets up to 165
C. 40 cal row
40 burpees pull-ups
6:58
D. Hollow rock holds
Side plank
Ton of work! Super fast C! Congrats on your PR man
Thanks man. It didn’t necessarily feel fast. I just kept moving through the burpees. I hope the strength program is going well still!
Nice PR, Mike.
Thanks Ryan.
Congrats on the PR and super fast C…Great work Mike!
A. Strict Shoulder Press – 55, 65, 75 x4, 80×2
B. Push Press – 95, 105 x 4, 115×3, 120×2
C. No AB…and I thank everyone for their suggestions as a sub…but I went with Joey’s BB Thrusters…so…
100 BB Thrusters (30/10/10/10/10/10/10/10)
40 Burpee pull ups (UB…steady work)
5:12 thrusters / 4:50 BPU
Total time – 10:02
100 thrusters is a tough choice as a sub. You always get an incredible amount done!
100 is a few more than I had in mind. Kickass work!
I did the 15s test and got in 8…so…multiply that per minute for 3 minutes…equals 100…or close enough. I didn’t figure in fatigue time…ooops…but it was a GREAT push..thank you Joey for suggesting this!
Your progress is inspiring, Candy. Impressive work volume as well.
that’s some major volume candy
Yesterday’s.
Ouch.
A. So much scaling. Wondering why I signed up for the open. ??♀️??♀️
5 BMU with bands/ 5 CTB
Ring dips with red band
20:24
B. Only had time for two rounds. Did them.
I think I need to go back to an Olympic kip for CTB until I am stronger. They just don’t happen when I try with a butterfly kip. Frustrating!
we sign up because the ouchies are half the fun, great job janelle!
A.
60kgx4,
67,5×3,
72,5×3,
72,5×3.
B.
80×3,
85×5,
90×3,
95×3.
C. Sub 1:00 @ bike, total around 8:20.
Still no strict press
A. PPx 6, 115->185, focused on squeezing the glutes. Felt strong and stable
B. 6:47, off the bike at 1:48, my pull-up bar is 5” beyond reach.
C. 2 sets ot4m Max AB cals in 30s, 26/22
I like your C!
A freind that’s a crossfit coach in New Orleans programmed this yesterday for his crew: max cal in 30s, rest 6min, max cal in 45s rest 6min, 1min max cal. My wife did it last night, I aimed to do that but after seeing the AB in B and having soccer tonight I dialed it back a bit.
Nice! Maybe I’ll try that sometime
Ended up doing it right after Strength tonight. Results: 18-19-19. Absolutely brutal… had nothing left lol. Fun tho, exactly what I needed tonight so thank you
Ended up doing it right after Strength tonight. Results: 18-19-19. Absolutely brutal… had nothing left lol. Fun tho, exactly what I needed tonight so thank you
That’s great! My wife got 11-15-18. I on the other hand should have left more in the tank as I was gassed during soccer tonight.
She’s a beast! Yeah no kidding, those are some huge numbers you’re pumping out of that thing. I probably came out of the gates too hot, it would explain why I couldn’t keep the intensity up even with more time. For the last round I tried to keep it a little more under control but my legs had already said goodbye at that point. Still happy since I’m pretty sure 18cals in 30s is a PR for me! Love that machine, gotta keep using it regularly… I have a feeling it does wonders for our training
The main reason I bought one was because of how much pain it brought me, for some reason I enjoy the painful challenge!
Same here! It’s an « endless » battle vs the AB in the sense that you can’t really own it or beat it, but it’s always awesome to see progress, it feels great and is worth the pain. A good old love/hate relationship
yeah, that C is nastytown
A- strict 155/160/160/170 x 3 reps
PP- 205/215/220/240 x 3
B- 7:40 w/ 20 pound weight vest
I think we found the new standard to keep up with and it’s Colton!
Impressive all around man, awesome work
Impressive work Colton!1
Anyone interested in coming to San Diego for the last week of The Open? We could workout together, do The Open workout as a group, bee bop around San Diego, and have a little fun getting to know each other in person!
Let me know either by commenting under this post or by emailing me: michele@crossfitinvictus.com
So far it’s me and Joey!
Would be awesome for sure but I the flight takes too long to be spontaneous ? lot of fun!
We can always plan something for later in the year too! Let’s see what the others think.
I can’t make it during the spring but would definitely be interested in a big meetup at some point!
Next time when I am in the states I will stop by for sure! Versprochen!
I’d love to come down (nearly pulled the trigger on the Athlete Camp last fall) … unfortunately life with three kids makes logistics tough – my folks hibernate in Palm Springs so when we arrange a trip to see them I’ll be stopping in for sure.
Sounds great, but I echo Chris M’s sentiments. My wife and I are going to make it out sometime for sure, but unfortunately that falls in the middle of spring break for the kids and both of us being in and out of town for work.
to me logistics is way too difficult this year, aiming to make a trip to SD sometime in 2019
hmmm…..I feel like this could be a lot of fun! Maybe I can convince some family to let me stay with them in Carlsbad…
I would love it but I’m not sure I can go yet! Still need to see how I can make it work with my business and the little ones. My wife likes the idea of making a family trip there at the same time too so never know!
A. 85#’s – 4/4/3/3
B. 105#’s – 4/4/4/4
This felt weak. Maybe just not my day for overhead work.
C. 10:55 Rx.
Goal was sub 10. I apparently forgot what burpee pull ups felt like…
A. Strict Shoulder Press (OT2M)
4 x 135, 145, 155 | 3 x 165 … immediately into
B. Push Press (OT2M)
4 x 175, 185, 195 | 3 x 205
B. As Rx w/ 40 cal row, +/- 7″: 6:52
… 2 minute row – kept a steady pace on the burpee pull-ups.
Super fast on B!
Another dissapointing day. Too much stress with the business….
A. 145 x3, 145×3, 145×2, 140×3
B 165×3, 175 x3, 175×3, 175×3
subbed 80 kb swing 55 for calories
10:18
Chin up Philippe, still great pressing numbers!
Keep up the good work!
Stress definitely plays a factor in our athletic performance. On the days you are feeling especially stressed, don’t expect PRs and consider doing supplemental work or light cardio instead. Let me know if you need ideas!
Great job showing up today man, that alone is huge
Sorry it’s been a rough day. Thanks for sharing. Way to get after it!
A. 4 @ 135, 4 @ 145, 2 @ 150 + 1 @ 145, 3 @ 145#
B. 4 @ 155, 4 @ 165, 4 @ 170, 3 @ 175#
C. This was a MAJOR suckfest for me.
40 cal on AB @ 1:50
40 BPU @ 7:30
9:20 total