Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
Take 10-12 minutes to build to the weight you will use for your first set in Part A.
A.
Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes
B.
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap = 15:00
I’ll just put this here…
https://www.crossfitinvictus.com/blog/jamess-first-competition/
I feel like a celeb! Excellent read from the side of the pool on holiday.
P.s. Shaun could be an excellent candidate for a future post with his recent comp
Awesome work James – great read.
Thanks Chris, was great fun!
So cool James!
Thanks Nichole, reading your sections of the Invictus mindset before helped so much ?
Oh no, getting called out here! I could do a more comprehensive write-up if wanted
Yes, please!! You can email it to me along with a photo. Awesome!
michele@crossfitinvictus.com
Haha sorry dude, you had some super impressive performances though ?
You and Shaun are representing us well!
That’s awesome!
It felt awesome at the time. Getting your team announced and a big crowd for a 1rm lift was coool
Went for a run yesterday because my a$$ was lit from Tuesday. 3 miles in 23:48. (Much better then the last time I ran when!) Yesterday’s I remembered doing this last winter so looked it up after I was finished. It felt a lot easier then I remembered. And then I realized it was because they changed it to every 4 min instead of every 3. I remember having to start adding rest in after 4 rounds because I was barely making the time cap. This was MUCH better and I was able to cruse through it without falling apart.… Read more »
Switching it up to a run was good for me too yesterday. That’s a bunch of reps at 135 too. Great work!
A. 5×5 Goblet squats
B. 9:36 RX
Welcome, Livie!
Bonjour à tous !!
A. 5 x 110 kg
B. 9:58
25 Pull-Ups (15/10) strict
50 Wall Ball Shots (25/15/10)
250 SU ( je suis mauvais aux Double under)
50 Wall Ball Shots (20/15/15)
25 Pull-Ups (10/5strict/ 5/5kipping)
C. Rameur 3km ✌
Bonjour!!
A. Back Squat (OT3M)
5 sets of 2 w/315
B. For time: 15 Strict HSPU | 50 – 20# WB | 100 DU | 50 – 20# WB | 15 Strict HSPU
8:43
… UB SHSPU to start, a few breaks on the WB/DU, got to the last set of SHSPU at 7:00 and then suffered slowly through 5 sets of 3 to finish – shoulders were smoked.
A. 175 x 2; 185 x 2; 195 x 2; 205 x 2; 210 x 2
B. 8:40
Beast! I did this but with shoulder presses today. Using the same weight you used on your squats. 🙂
It’s been a tough week for me at work. I needed something simple that I could focus on, while listening to some music.
Did a 10k row workout. Time: 41:50. Average pace: 2:05/500m
Good call, Raphael. What were you listening to? Have you heard of Lizzo? She’s my new favorite!
Good morning everybody…
A. did 2 sets at 225# but PC was in really bad shape today from yesterday’s wod, so I backed down to 135×5 and worked on mechanics.
B. 9:52 Rx; pullups 15/5/5 and 10/5/5/5, WB 25/15/10 and 20/10/10/10 with 3 no reps, dubs missed at 1, 3, 7, 10 and 37, UB from 38 to 100.
12:45
Hey all. Took a little over a week off to focus on a few things.
A. BS 205×3, 210×2, 215×2, 220×2, 215×2
Felt pretty good as 220 would of been 90%
B. Scaled to. Done in 10:30
25 pull
40wb
100 dubs
40wb
25 pull.
Welcome back!
Warmup and build-up ✅
A. Back Squat 5×2 ~90%
Did all 5 sets at 130 kg. Felt really heavy today.
B.
12 strict pull ups 8.4
50 WB 25.15.10
100 DUs what a mess!
50 WB 15.15.10.10
12 strict pull ups 6.4.2
11:12
Egypt is fun they said…
Why are you in Egypt? I’ve been interested in going there…
You have to! I have been there once. It was a good experience. But didn’t made it to the pyramids, have to get there again! Today I just felt the power of little giza, hah. Sorry for the distraction 😉
Sounds like Montezuma’s Revenge…
Did my own work today, had a short time and wanted to skip the hard cardio for a day. A. 8 sets of Three position squat cleans—high hang, just above the knee hang, and full squat clean. All three cleans were full. Went 135, 155, 175, 185, 200, 210, 220, 230. They got challenging up top. Then did two relatively easy full cleans at 240. Felt good to do a full after taxing myself with holding the bar for three reps in a row. B. Two sets: —8x 24kg KB windmills, slow and focused on balance and stability —Sitting individual… Read more »