Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

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Emily Moore
Emily Moore
May 20, 2015 9:08 pm

A. 75/85/92.5/97.5/102.5/110/100
B. 16:40 12# WB, 10′ target – 4:40/5:40/6:20 – last round was rough

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Michele Vieux
May 21, 2015 7:52 am
Reply to  Emily Moore

Super tough – way to stick it out!

Juan Mantilla
Juan Mantilla
May 20, 2015 11:06 am

A. FS PR 245# (15DEC2014)
Front Squat, 4 reps | 165 lbs
Front Squat, 3 reps | 185 lbs
Front Squat, 2 reps | 195 lbs
Front Squat, 3 reps | 215 lbs
Front Squat, 2 reps | 225 lbs
Front Squat, 1 rep | 235 lbs
Front Squat, 2 reps | 235 lbs

B. 9:43 Rx

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Michele Vieux
May 20, 2015 12:42 pm
Reply to  Juan Mantilla

Nice work, Juan!

Ryan Brown
Ryan Brown
May 20, 2015 6:23 am

A-185-215-230-245-255-275-290 for 2 New PR
B- Rx – 16:20

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Michele Vieux
May 20, 2015 8:00 am
Reply to  Ryan Brown

PR STARS! Congrats.

Jonatan Rojas
Jonatan Rojas
May 19, 2015 8:32 pm

A- did the fitness section
B- Rx- 11:17
Man, just starting crossfit. Always been a runner but love the intensity of CF. want to get sub 10 one day

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Michele Vieux
May 20, 2015 8:00 am
Reply to  Jonatan Rojas

Great job today! And good call on going with a mixture of Performance & Fitness based on your needs. Stay consistent with the workouts and you’ll see improvement quickly – sub 10 is right around the corner!

Kyle Swinford
Kyle Swinford
May 19, 2015 6:40 pm

A. (340) 225-255-275-290-305-325-310
B. Rx – 8:54

Jeremy R
Jeremy R
May 19, 2015 7:16 pm
Reply to  Kyle Swinford

Welcome Kyle!!! keep posting up!

You killed both today, nice work!

Kyle Swinford
Kyle Swinford
May 19, 2015 7:36 pm
Reply to  Jeremy R

Thank you, Jeremy!

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Michele Vieux
May 20, 2015 7:48 am
Reply to  Kyle Swinford

Fast!!

Andy M
Andy M
May 19, 2015 6:09 pm

A. FS (260) 170-195-210-220-235-250 // 2 x 245
Felt good today, looking forward to a 1RM
B. 3RFT – 9:31
100ft Lunges
50 Air Squats
25 Hip Extensions
Finished with some TGUs and planks

Jeremy R
Jeremy R
May 19, 2015 7:16 pm
Reply to  Andy M

Nice work Andy! I suspect your hammy’s are going to be talking tomorrow with those lunges!

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Michele Vieux
May 20, 2015 7:48 am
Reply to  Andy M

Can’t wait to see a new PR soon!

Andrew Benton
Andrew Benton
May 19, 2015 5:48 pm

A: 155-185-200-225-245-255
B: 12:18… I liked this one

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Michele Vieux
May 19, 2015 6:07 pm
Reply to  Andrew Benton

Great job, Andrew!

Jake Portnoy
Jake Portnoy
May 19, 2015 5:42 pm

A. 200/230/245/260/275/295/315×1 (PR). JUST missed the second rep. I felt really good so I went for it. I’ll take the PR though.

B. 11:24 RX. How the heck are you guys doing sub-10? Very impressive. WBs are no fun being short…

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Michele Vieux
May 19, 2015 6:07 pm
Reply to  Jake Portnoy

PR STAR! Great job!!

Jeremy R
Jeremy R
May 19, 2015 7:17 pm
Reply to  Jake Portnoy

BOOM!!! PR Stars for Jake! nice work!

Todd E.
Todd E.
May 19, 2015 4:40 pm

A1. Made up Jerks from yesterday, up to 265.
A2. Front Squats up to 385. 365X2, everything felt heavy today.
B. 14:27 RX

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Michele Vieux
May 19, 2015 6:07 pm
Reply to  Todd E.

Did you rest yesterday?

Todd E.
Todd E.
May 19, 2015 6:47 pm
Reply to  Michele Vieux

Sick baby, so wouldn’t call it a “rest” day lol! But yeah no gym.

Jeremy R
Jeremy R
May 19, 2015 7:18 pm
Reply to  Todd E.

Boom, big numbers Todd! Well done

Todd E.
Todd E.
May 19, 2015 8:48 pm
Reply to  Jeremy R

Thanks bro!

Genevieve (Latin America)
Genevieve (Latin America)
May 19, 2015 2:38 pm

A. Hotel gym
Bulgarian split squats: 4 rounds of 8 with 20# each hand.

B. 13:17
30 DB thruster with 20# each hand
20 burpees
10 box jump over of about 18″
Seeing the other times, maybe should have dropped weight on DB thrusters. Shoulders are SMOKED

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Michele Vieux
May 19, 2015 6:06 pm

Yay! Bulgarian Split Squats! Did you do them last week too?

Genevieve (Latin America)
Genevieve (Latin America)
May 20, 2015 7:26 am
Reply to  Michele Vieux

I Did!! i’m playing around the perfect height but i think last night was too high.

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Michele Vieux
May 20, 2015 8:01 am

I normally just use the bench.

Derek Roberts
Derek Roberts
May 19, 2015 2:26 pm

This is my first time posting, I’ve been following the programming for a couple months.

A: 195, 225, 240, 255, 270, 285(f), 255×2

B: 14:15 rx

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Michele Vieux
May 19, 2015 6:06 pm
Reply to  Derek Roberts

Welcome!! Keep posting results and questions here! We’ve got a fun crew.

Jeremy R
Jeremy R
May 19, 2015 7:19 pm
Reply to  Derek Roberts

Awesome! Welcome Derek! Keep posting up we will all try keep up with the beasts in this group!

CB
CB
May 19, 2015 2:15 pm

Front Squats- 185 to 265. 255×2
10:58. Box jump overs are terrible! Legs felt like bricks

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Michele Vieux
May 19, 2015 6:06 pm
Reply to  CB

Haha – nice work, CB!

Jeremy R
Jeremy R
May 19, 2015 7:19 pm
Reply to  CB

Great work. It was a bit difficult on the first jumps… I was a bit sketched out because I didn’t want to leave any skin on the box today!

Anton Forsberg
Anton Forsberg
May 19, 2015 1:56 pm

A.
55kg x4
60kg x3
65kg x2
70kg x3
75kg x2
80kg x2
85kg x2

B.
9:42 RX

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Michele Vieux
May 19, 2015 6:05 pm
Reply to  Anton Forsberg

Great job, Anton!

Anton Forsberg
Anton Forsberg
May 19, 2015 9:08 pm
Reply to  Michele Vieux

Thank you very much Michele!

Jeremy R
Jeremy R
May 19, 2015 7:20 pm
Reply to  Anton Forsberg

Attaboy Anton! Nice work.

Anton Forsberg
Anton Forsberg
May 19, 2015 9:12 pm
Reply to  Jeremy R

Thanks Jeremy. I’m all new here at invictus. Looking forward to see what it has to offer!

Bz
Bz
May 19, 2015 1:09 pm

A. 250/290/315/330/350/365/ 375×2
B. Burpees tore me up today.. 12:15 rx
Nice job by all you animals hitting this under 10 minutes.. That was my goal but just wasn’t happening.. Trying to work on not getting so gassed, may need to throw in a little extra metcon work

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Michele Vieux
May 19, 2015 6:05 pm
Reply to  Bz

Intervals. Assault Bike intervals!

Jeremy R
Jeremy R
May 19, 2015 7:20 pm
Reply to  Michele Vieux

Your an evil woman Michele… Recommending the assault bike… LOL

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Michele Vieux
May 20, 2015 8:04 am
Reply to  Jeremy R

I have a favorite workout that I do on it:

5 sets:
Assault Bike x 1 calorie easy pace
At 1 cal, go batshit crazy to achieve as high of wattage as possible. (it will only be a few seconds)
Rest as needed (could be 2-3 minutes)

I’ve been able to consistently hit 1016 but can’t get it over! I want to see what a guy can do. Let me know!

Bz
Bz
May 20, 2015 8:54 am
Reply to  Michele Vieux

I will give it a shot, thanks for the suggestions

Bz
Bz
May 19, 2015 8:20 pm
Reply to  Michele Vieux

Yes that is evil but I need the work so I’ll definitely work those in… You sure know how to make a grown man cry

Jeremy R
Jeremy R
May 19, 2015 7:21 pm
Reply to  Bz

HOLY HUGE numbers batman! Nice work Bz!!!

Bz
Bz
May 19, 2015 8:18 pm
Reply to  Jeremy R

Thanks, great job by you as well, you smoked it

Drew Nodtvedt
Drew Nodtvedt
May 19, 2015 12:53 pm

A. 110/115/120/125/130/135/155 Still being cautious
B. 20lb WBS/push-ups(back said no to burpies)/step ups – 5:58

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Michele Vieux
May 19, 2015 6:05 pm
Reply to  Drew Nodtvedt

Yeah, burpees are the worst for back pain. Glad you’re minding yourself. 🙂

Jeremy R
Jeremy R
May 19, 2015 7:21 pm
Reply to  Drew Nodtvedt

Better to be safe than sorry. We all need to xFit another day!

Kimmi
Kimmi
May 19, 2015 12:05 pm

A.
4 x 58,5 kg
3 x 67,5 kg
2 x 72 kg
3 x 77 kg
2 x 81 kg
1 x 86 kg
2 x 83,5 kg

B.
12:34 RX

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Michele Vieux
May 19, 2015 6:04 pm
Reply to  Kimmi

So strong!

Jeremy R
Jeremy R
May 19, 2015 7:22 pm
Reply to  Kimmi

Woah!!! Nice work. I am not good at the whole kg thing, but google tells me that 83.5 kg is 182 lbs. I understand those lbs and that is awesome!!!

Matt Dusa
Matt Dusa
May 19, 2015 11:12 am

A. Not sure what my 1RM is… SO I guessed on the %
275/280/285/290/295/305/300×2

B. Clock reset so no time. But I will say it was painful
See y’all at Regionals (in the stands)

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Michele Vieux
May 19, 2015 6:04 pm
Reply to  Matt Dusa

Dusa! Miss you.

Josh
Josh
May 19, 2015 9:25 am

A. Off of 270#. 175, 205, 215, 230, 240, 260, 260×2

B. 8:28 Rx

Jon S
Jon S
May 19, 2015 9:30 am
Reply to  Josh

Wow! Nice job man.

Josh
Josh
May 19, 2015 10:08 am
Reply to  Jon S

Thanks.

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Michele Vieux
May 19, 2015 6:04 pm
Reply to  Josh

Super fast!

Jeremy R
Jeremy R
May 19, 2015 9:38 am
Reply to  Josh

WOW!!! You killed that one Josh, nice work BEAST MODE!!! There is no way I could shave off a minute from my time!

Josh
Josh
May 19, 2015 10:10 am
Reply to  Jeremy R

Thanks. I just didn’t allow myself to look at the clock because then I would allow myself to rest. Since I didn’t look my rest time was only as long as it took me to transition.

Andy
Andy
May 19, 2015 9:07 am

Trying to figure out the best program for me? I’m 44 years in good shape, crossfitting now for 9 months but have worked out traditionally for 25 years. Although I have no aspirations of winning the crossfit games, I would like to do the open again. I believe the best program for me is Performance, what do you guys think?

Jeremy R
Jeremy R
May 19, 2015 9:51 am
Reply to  Andy

I think performance is exactly where you need to be. I am in the crossfit thing for GPP (general physical preparedness, being prepared for the unknown) and the performance (even the Fitness) program will provide that for you. Anyone can complete in the open and if you follow this programming you will be prepared for the open. If you want to “compete” in the open then your training needs to ramp up. Invictus does provide a masters off season program if you want to dabble in that too. It just depend on what your statement “want to do the open… Read more »

Andy
Andy
May 19, 2015 9:58 am
Reply to  Jeremy R

Thanks Jeremy I will do that

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Michele Vieux
May 19, 2015 6:03 pm
Reply to  Andy

Jeremy pretty much nailed it. I’d say follow Performance for the most part but you can always mix and match depending on how you feel, etc.

Patrick
Patrick
May 19, 2015 8:55 am

A , 154, 176, 187 , 198 , 209 , 220 , 2 @242

B . 11:29 30lb ball and 30 inch box just for fun

Jeremy R
Jeremy R
May 19, 2015 9:51 am
Reply to  Patrick

Nice work Patrick!

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Michele Vieux
May 19, 2015 6:02 pm
Reply to  Patrick

Just for fun! Yay!

Jeremy R
Jeremy R
May 19, 2015 7:25 pm
Reply to  Patrick

Dang, I totally missed the 30lb ball and 30″ box. You were getting it!