Workout of the Day
A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

B.
Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

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Joe Bragg
Joe Bragg
March 18, 2015 7:40 am

165-185-205-225-240 (5lb PR)

10-15
10-14
10-15

74 total

Matheus Santos
Matheus Santos
March 12, 2015 6:38 am

A. WORKED ON JERK TECHNIQUE
B. 9/18 7/18 7/19 (ONLY 45 SECONDS ON BOX JUMPS ROUND DUE TO HAVE TO MY GYM SET UP)

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Michele Vieux
March 14, 2015 7:34 am
Reply to  Matheus Santos

How’s the IT band coming along?

Genevieve (Latin America)
Genevieve (Latin America)
March 11, 2015 9:02 pm

B. did Saturday’s Wod with 329 reps

C. 8 rounds of 400 meters at goal pace with 1 minute rest in between
1:50/1:47/1:46/1:45/1:45/1:45/1:52/1:50 (last two sets had 30 seconds rest

still feeling birthday shenanigans

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Michele Vieux
March 14, 2015 7:34 am

OMG! It was your birthday?! Happy birthday! Mine was Tuesday. Yay pisces!

Thomas Cofer
Thomas Cofer
March 11, 2015 5:54 pm

A.235, 245, 255, 270, 280
B. Forgot to count, added du into the rotation

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Michele Vieux
March 14, 2015 7:33 am
Reply to  Thomas Cofer

Welcome, Thomas! Keep posting your results and any questions you may have!

Thomas Cofer
Thomas Cofer
March 16, 2015 10:37 am
Reply to  Michele Vieux

Thanks Michele!!

John Crane
John Crane
March 11, 2015 5:50 pm

A. 135, 155, 165, 175, 185
B. 7/15, 8/14, 7/17 RX

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Michele Vieux
March 14, 2015 7:33 am
Reply to  John Crane

Great job, John! Keep posting those results and any questions you may have.

Ross Leigh
Ross Leigh
March 11, 2015 12:15 am

A. 165, 175, 185, 195, 205f
B. 4/23, 5/24, 5/24

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Michele Vieux
March 11, 2015 9:26 am
Reply to  Ross Leigh

Nice work, Ross!

Chad Pool
Chad Pool
March 10, 2015 7:36 pm

A) 185, 225, 245 (f), 245, 250 (f)
Bad day doing the Jerk. I should have been less greedy with the weight. Not everyday can be a PR, right?
B) Rx’d: 12/20, 11/17, 8/19
Legs were toast coming off of the G2OH’s

What are some good resources for learning/improving the oly lifts?

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Michele Vieux
March 11, 2015 9:26 am
Reply to  Chad Pool

Good question, Chad. Best case scenario, you’d have a coach watching you lift in person. If that’s not possible, you could hire an online coach who would program for you and also watch videos you send. If you’re looking for a library of lifts, you could use the Catalyst Athletics website (http://www.catalystathletics.com/) for reference. They post an Oly program as does Mike’s Gym http://www.mikesgym.org/ (Coach Burgener).

Todd E.
Todd E.
March 10, 2015 3:55 pm

A. 245X1 for 3 sets. Really felt like technique was good today.
B. RX 12/16, 11/15, 10/14 78 total. Yay for rests!

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Michele Vieux
March 10, 2015 5:27 pm
Reply to  Todd E.

You got to rest in your workout!! Yay! Great job on the jerk portion too!

Todd E.
Todd E.
March 10, 2015 6:28 pm
Reply to  Michele Vieux

Thanks Michele, I didn’t let my ego take over and stayed at a manageable weight.

Victor Robles
Victor Robles
March 10, 2015 3:41 pm

A: 115/125/135/145/155
No bumper plates-focused on technique

B: 70 Total Reps (115# G2O)
1) 10/15
2) 8/15
3) 8/14

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Michele Vieux
March 10, 2015 5:26 pm
Reply to  Victor Robles

Technique first anyway!

Brian Sink
Brian Sink
March 10, 2015 3:31 pm

A. 135/155/165/175/190(PR)
B. 9/12 8/16 7/13 = 65 reps
Scaled ground to Overhead to 135lbs

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Michele Vieux
March 10, 2015 5:26 pm
Reply to  Brian Sink

Woo hoo! Great job.

Trine Petersen
Trine Petersen
March 10, 2015 1:34 pm

A:
80, 85 ,95 ,100, 105 lbs.
B:
5 gto and 25 Box jumps (30 total)
5 gto and 23 Box jumps (28 total)
5 gto and 23 box jumps (28 total)

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Michele Vieux
March 10, 2015 5:26 pm
Reply to  Trine Petersen

Box jump master!

Joan D
Joan D
March 10, 2015 1:26 pm

Odette: from fitness portion
Get up with 8lbs and DL with 26lbs
Press with 50lbs

B. 25/20/20 for swings 20/15/15 for goblet

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Michele Vieux
March 10, 2015 5:25 pm
Reply to  Joan D

Ahhh, never mind. 🙂

I did Fitness today as well. Challenging!

Joan D
Joan D
March 10, 2015 1:00 pm

Strength
5×5 superset of bench at 225 with deadlift at 415, then 5 sets of 10 reps for each movement for burnout with 155 and 315

B. 9/28 7/26 7/26 for 103 reps RX…..need to get better with 155lbs gtovhd (10lbs less than bodyweight) really paced myself on the gtovhd to get a decent number up and make up for it on box jumps since they are easier for me

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Michele Vieux
March 10, 2015 5:25 pm
Reply to  Joan D

Awesome job on the box jumps! Highest I’ve seen so far today! And for Odette?

kechagiasl
kechagiasl
March 10, 2015 12:59 pm

A. 90kg 95kg 100kg 105kg 110kg

B. 1st set: 8 gto and 16 box jumps
2nd set: 9 gto and 14 box jumps
3rd set: 9 gto and 15 box jumps

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Michele Vieux
March 10, 2015 5:24 pm
Reply to  kechagiasl

Great job! I would start a little heavier on the jerks next time. Since you did the jerk technique work before as a warm-up, you’d get more out of going heavy for all 5 sets on the next part.

kechagiasl
kechagiasl
March 11, 2015 2:00 am
Reply to  Michele Vieux

Hello miss Michele. I did the warm up but first I did some heavy snatches because we don’t do Olympic weightlifting very much in this program.. I was a little tired.. anyway thank you miss!!

Andy M.
Andy M.
March 10, 2015 12:29 pm

A. SJ 1 x 205-215-225-235(PR)-245(F)-240(F)
Got greedy…
B. 8/19, 8/17, 7/20 = 79 Rx
Flat-footed old-guy box jumps.

Jeremy R
Jeremy R
March 10, 2015 12:35 pm
Reply to  Andy M.

I feel your pain on the box jumps Andy!!! I wish I could spring like a goat on those, but I can’t.

Andy M.
Andy M.
March 10, 2015 1:17 pm
Reply to  Jeremy R

Ha, we both probably CAN…but the risk/reward equation just isn’t in our favor any more!

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Michele Vieux
March 10, 2015 5:23 pm
Reply to  Andy M.

You PR’d!

Steve Strickland
Steve Strickland
March 10, 2015 12:02 pm

Loving the quality programming and associated cost savings by following from the garage. How many of you workout from the garage? I believe that I am building a sound deadening/dampening OLY platform this weekend to help with the low frequencies. My neighbor, across the street, sent me a text the other morning and asked if I was lifting or was the space shuttle re-entering the atmosphere…… 🙂

Jeremy R
Jeremy R
March 10, 2015 12:42 pm

I am a garage guy too, I really enjoy the flexibility of garage workouts. I miss the face to face comradery of a box though… All my neighbors have gently mentioned that noise from 0600-0700. I try to be sensitive, but on days like today with G2OH, I go the first round with lowering the weight, by second round I drop a few, third round I say screw it and drop the weights because I need to! Lucky I have a good relationship with my neighbors and they know fitness is important to me. I typically say something along the… Read more »

Joan D
Joan D
March 10, 2015 1:34 pm
Reply to  Jeremy R

Thats funny Jeremy because I dropped every rep, I dont have a garage gym but might have to put one together when I transfer to Nevada next month, I have a bar and KB, need to buy some weights to make it happen, right now I workout at a gym with all crossfit gear but is not a box

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Michele Vieux
March 10, 2015 5:22 pm
Reply to  Joan D

Glad to have you all here! We are forming a great online community together!

Justin
Justin
March 10, 2015 4:20 pm

Yep, I’m in the garage as well. LOVE not having to waste time driving to the gym. The only catch is that if I lift before 7am, I can’t drop the weights or else I’ll wake up my daughter!

Thomas Cofer
Thomas Cofer
March 11, 2015 5:55 pm

Only time I go to a gym is to be judged for the open lol.

Kyle J Smith
Kyle J Smith
March 10, 2015 10:36 am

A. Heavy set of 3 strict press: 155#
B. RX: 9/15, 8/18, 9/16

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Michele Vieux
March 10, 2015 5:09 pm
Reply to  Kyle J Smith

Nice, Kyle!

Mike
Mike
March 10, 2015 10:26 am

Update: I’ve decided that I really should join a local box for at least a few months in order to get the hands on training and experience I will need to resume CFing in my garage gym. So, I’m signing off from here for a while to get my business together and will be back in due course. Good luck to all the Invictus athletes and the Team! Keep up the strong work you’ve put in thus far!

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Michele Vieux
March 10, 2015 5:09 pm
Reply to  Mike

It’s nice to get some coaching – too bad for us though. Which gym? Check in often!

Mike
Mike
March 10, 2015 5:23 pm
Reply to  Michele Vieux

Thanks, Michele! It’s definitely the right call for me. I’ll check in often though… Decided to stop seeing the PT and went to a sports chiro (Airrosti) instead. Had my first visit today and it’s already MUCH better. Evidently, I don’t really use my glutes in squats, deads, etc—hence the strain in the back! Now I’ve got a diagnosis and something to fix…

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Michele Vieux
March 11, 2015 1:01 pm
Reply to  Mike

More glute activation for you! Let me know if you need some ideas.

Mike
Mike
March 11, 2015 2:33 pm
Reply to  Michele Vieux

Haha! Yeah, that’s right! I’ve got box squats and glute bridges on the docket. What else would you add?

I joined CrossFit Waco today, btw. Seems like a solid group.

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Michele Vieux
March 14, 2015 7:32 am
Reply to  Mike

Banded monster walks. GHD reverse hypers. GHD hip extensions. Bird dogs. Clam shells. Sky divers. Just to name a few…

Nick
Nick
March 10, 2015 8:19 am

A.215, 215, 225, 230, 235
B. 95
1-10, 23
2-10,22
3-10,20

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Michele Vieux
March 10, 2015 5:07 pm
Reply to  Nick

Nice, Nick!

Jeremy R
Jeremy R
March 10, 2015 7:34 am

A. 205, 215,225,235,245 wish I had jerk blocks, and a better jerk
B. 84 Rx
1st: 11, 20
2nd: 9, 18
3rd: 8,18

Andy M.
Andy M.
March 10, 2015 1:22 pm
Reply to  Jeremy R

And, concur on the jerk boxes. My current gym has sketchy bumper plates and a “don’t drop the weights” policy. I still haven’t quite mastered the awkward Overhead to Shoulders catch at max weight…

Joan D
Joan D
March 10, 2015 1:35 pm
Reply to  Jeremy R

Nice work on the jerks

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Michele Vieux
March 10, 2015 5:07 pm
Reply to  Jeremy R

Which part do you wish was better?

Jeremy R
Jeremy R
March 10, 2015 6:09 pm
Reply to  Michele Vieux

As it seems with all my Oly lifts, the heavier I go, the more shallow my catch is, as in I don’t go as deep in the catch. This is consistent with clean, snatch, and jerk. I go heavy and I can’t catch it as deep as the lighter lifts… I think it is all mental for me.

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Michele Vieux
March 11, 2015 1:03 pm
Reply to  Jeremy R

Snatch Balance
Tall Cleans
Jerk Footwork Drills & Tall Jerks

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