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
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
Super tough – way to stick it out!
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
Nice work, Juan!
A-185-215-230-245-255-275-290 for 2 New PR
B- Rx – 16:20
PR STARS! Congrats.
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
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!
A. (340) 225-255-275-290-305-325-310
B. Rx – 8:54
Welcome Kyle!!! keep posting up!
You killed both today, nice work!
Thank you, Jeremy!
Fast!!
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
Nice work Andy! I suspect your hammy’s are going to be talking tomorrow with those lunges!
Can’t wait to see a new PR soon!
A: 155-185-200-225-245-255
B: 12:18… I liked this one
Great job, Andrew!
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…
PR STAR! Great job!!
BOOM!!! PR Stars for Jake! nice work!
A1. Made up Jerks from yesterday, up to 265.
A2. Front Squats up to 385. 365X2, everything felt heavy today.
B. 14:27 RX
Did you rest yesterday?
Sick baby, so wouldn’t call it a “rest” day lol! But yeah no gym.
Boom, big numbers Todd! Well done
Thanks bro!
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
Yay! Bulgarian Split Squats! Did you do them last week too?
I Did!! i’m playing around the perfect height but i think last night was too high.
I normally just use the bench.
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
Welcome!! Keep posting results and questions here! We’ve got a fun crew.
Awesome! Welcome Derek! Keep posting up we will all try keep up with the beasts in this group!
Front Squats- 185 to 265. 255×2
10:58. Box jump overs are terrible! Legs felt like bricks
Haha – nice work, 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!
A.
55kg x4
60kg x3
65kg x2
70kg x3
75kg x2
80kg x2
85kg x2
B.
9:42 RX
Great job, Anton!
Thank you very much Michele!
Attaboy Anton! Nice work.
Thanks Jeremy. I’m all new here at invictus. Looking forward to see what it has to offer!
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
Intervals. Assault Bike intervals!
Your an evil woman Michele… Recommending the assault bike… LOL
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!
I will give it a shot, thanks for the suggestions
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
HOLY HUGE numbers batman! Nice work Bz!!!
Thanks, great job by you as well, you smoked it
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
Yeah, burpees are the worst for back pain. Glad you’re minding yourself. 🙂
Better to be safe than sorry. We all need to xFit another day!
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
So strong!
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!!!
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)
Dusa! Miss you.
A. Off of 270#. 175, 205, 215, 230, 240, 260, 260×2
B. 8:28 Rx
Wow! Nice job man.
Thanks.
Super fast!
WOW!!! You killed that one Josh, nice work BEAST MODE!!! There is no way I could shave off a minute from my time!
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.
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?
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 »
Thanks Jeremy I will do that
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.
A , 154, 176, 187 , 198 , 209 , 220 , 2 @242
B . 11:29 30lb ball and 30 inch box just for fun
Nice work Patrick!
Just for fun! Yay!
Dang, I totally missed the 30lb ball and 30″ box. You were getting it!