“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to February 5, 2018.
Tried this yesterday, did one round and then went home, absolutely exhausted physically, baby not sleeping and pulled a 40 hour shift at work (yes 40). Just can’t seem to push out anything physical right now
Came back today to try again, did 3 rounds, all sets broken from the start. Had to kip the pull ups on 3rd round
3:10, 4:10, 4:50
Couldn’t keep the pace so I stopped. Whole body feels sluggish and sore. Gotta get some sleep… somewhere
Luke
2:29, 2:35, 3:02, 3:42, 4:06, 3:41, (19:44)
Nothing about this went as planned.
Realized why I have been feeling so low of energy is because of seasonal allergies. I always feel like I’ve been hit by a truck this time of year.
1. 3:01
2: 3:15
3. 3:45
And then the wheel came off completely.
Rested for 5 min, tried another round.
4. 4:45
Said screw it and did the last two rounds, slowly and with all kinds of breaks. Didn’t really time it but it was around 12-13 min.
Also did kipping pull ups the last two rounds.
I get you on the seasonal allergies. They have hit me harder than I ever remember this year. Those first three rounds were fantastic, and you stuck it out for the final three. It’s amazing this is the “baseline test.” It’s brutal!
Right!!!?????!! I definitely feel like this should be a “Hey you are really FIT!” Test not a baseline…:)
The positive side is we knows are being pushed by the programming!
No quit in you though. Good job finishing it out.
Wasn’t that special.
R1: 2:30 UB,8/7,12/10,UB
R2: 2:40 UB,8/7,12/10,UB
R3: 2:55 UB,6/5/4,12/10,UB
R4: 3:09 5/5,6/5/4,12/10,UB
R5: 3:25 5/5,6/5/4,8/8/4,12/10
R6: 4:13 5/5,6/5/1/1/1/1,6/6/5/3,12/10
T2B and I are not friends. I am sure there were a fair amount of no reps in there.
Great work grinding!
And a grind it was. My nephew pushed me along pretty well. This was one where I hit the floor after looking for some relief from the pain, discomfort and lack of oxygen but couldn’t find it. It’s almost a momentary panic of asphyxiation.
Solid performance Ryan!!
Thanks, Joey. Luckily pull-ups, push-ups and wall balls are pretty good for me.
2:00, 3:01, 3:40, 4:27. Only 4 rounds, ran out of time today
Good job getting in what you could.
A: 2:54, 3:21, 3:45, 3:45, 3:50, 4:47
Had to do pull-ups assisted for sets 4-6. Subbed T2B with Knees to Elbows.
B: 4 sets: 10 reps lat pull down @115#
C: Tried a 1 mile run @ medium pace, made it .47 mi before calves cramped to death ¯_(ツ)_/¯
I am impressed that you did more work after that 6 rounds of abuse. Good work.
Rx
— Set 1: 2’00” (all unbroken)
— Set 2: 2’15” (all unbroken)
— Set 3: 2’42” (all unbroken minus T2Bs)
— Set 4: 4’55” (everything broken)
— Set 5/6: did not attempt
My goal was to go unbroken through three rounds and almost had it! Felt lightheaded and dizzy after the 4th set so I decided to call it. Bummer!
Great push and good decision to shut it down. I respect that bro!
Way to give it all you got bro!
You gave it all hermano, that’s what counts
way to go all out. I’m not there yet. Gonna try this one tomorrow. Here’s some quotes from Glassman:
“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” CrossFit Founder and CEO Greg Glassman wrote in April 2007’s “Understanding CrossFit.”
Favorable adaptation includes improved body composition and improved health markers such as fasting glucose and triglycerides. It takes people from sick to well to fit.
“Be impressed by intensity, not volume,” Glassman is quoted as saying as early as 2002.
http://journal.crossfit.com/2016/07/no-intensity-no-results.tpl
I appreciate the short read brother. I try to remind myself on the regular that intensity is key, especially when Rx weight is out of my comfort zone. I fight against my pride every time.
Good luck tomorrow, I have no doubt you’ll crush it!
Same thing during round 4 for me in February. I think I held my breath during the pull-ups.
Man was it brutal!
Solid work Teddy
Deload week is over, time to go crazy A1) EMOM 7: 1 Overhead Squat. In kgs m: 30, 40, 50, 55, 60, 65, 70 Inmediately followed by A2) EMOM 7: 2 snatch balances. In kgs: 40, 45, 50, 55, 60, 60, 65. 3 min rest A3) EMOM 7: 2 hang squat snatches. In kgs: 40, 45, 50, 55, 60, 62.5, 65 (failed second snatch) This was as hard as it seems, I felt really in control of the bar today, glad to push it to the limit. B1) OT2.5M 4 back squats 117.5 kgs Inmediately followed by B2) OT2.5M 4… Read more »
Woooo crazy! So strong on A dude
Last time: 2:35, 3:33, 4:47, 4:36, 4:54, 4:41
Today: 2:39, 3:51, 4:40, 4:38, 4:10, 4:35,
Overall 33 seconds faster. I thought I paced out the first round out better than the first time through the workout. Everything got real round 2-6, and it became a fight.
Great push everyone! It was tougher than I remembered.
Nice comeback on that fifth round sir ??. That’s digging DEEP.
Thanks man. That one hurt!
Great improvement Mike way to go!
Great work, Mike! That was a tough one.
Rx’d. 16:05 2:02/2:12/2:36/2:49/3:03/3:23. UB everything 1st rd. Then broke up pull upset 7/3, ttb 10/5, push ups 10/5/5, wb 17/8 remaining rounds. Breaks got a lot longer. Last time I was 17:33 so this was an improvement.
Amazing score and improvement, well done
Thanks! This one took a piece of my soul.
Looks like you took this workout out to the woodshed and gave it a whooping.
Great work Trion!
You crushed it bro bro!!!
{big sigh}
[._.]
{super impressed}
Dude you rock! Keep up the awesome work
Well today was real eye opener on my current fitness level. Gotta get better
RX
1. 3:20
2. 3:22
3. 4:56
4. 6:13
5. 7:21
6. 7:27
Way to push through it!
I had to finish man thanks
You got two rounds in at a very good pace, build on that! Good to see you back!
I sure will thanks man
This got real quick, grip was devastated by round 4. Did not do it in Feb, so first time through.
1. 1:50
2. 1:49
3. 1:57
4. 2:01
5 2:09
6 2:14
Could not get through the WB shots unbroken after round 3. Long-term endurance and recovery is what I need to work on from this trial. I did the TTB not strict, I did not see that I had to do them that way.
Bro you don’t need to work on anything. Consistent and fast?. Your worst was my 2nd best.
Phenomenal!!
beast!!
Unbelievable work today Michael!
You absolutely slaughtered this Michael. This is MJ status.
Damn dude. Damn.
WU: 500 m run; 1 pull up; 3 push-ups; 9 air squats X 2
A.1- 3:48/2- 4:47 as Rx
Scaled 20% 8/12/16/2
3-3:53/4-4:25/5-4:19/6-4:18
A. Last time we did this I did the WB to 9′ target…today was 10’ish (and way f&@%ING harder) I’m not sure if they all would have counted as many hit on the 10′ line and not totally above. as well I know the last 2-3 reps of the last 3 set of pull ups where only kissable…not full chin over. T2B done mostly strict…couldn’t keep a good kipping rythem. Today (2/5/18) 3:34 (2:46) 3:58 (2:53) 3:45 (2:55) 3:44 (3:13) 3:56 (3:14) 4:20 (3:15) B. Abs tabata 1:00/20’s AB mat sit ups R side plank L side plank Hollow hold… Read more »
Holy smokes, lady! Very impressive progress!
No no…no progress. ..the times in the () are from Feb. But I did do it a little more to RX than in Feb.
Oops. ?
Well, you’re still pretty awesome in my book. You out here kicking butt left and right.
Very nice consistency Candy!!
Great work getting this in rx! Wall balls are no joke anyway.
Had to change it up a little. Only had time for 25 min so reduced it to 5 sets instead of 6 and then swapped out v ups instead of T2B because of some back pain.
Anyways.
2:01/1:57/2:13/2:24/2:43
Found out push ups to wall balls hurt.
Super fast Michael. ..great work!
Great work!
Invictus Baseline interval: Rx (w/ 20lb slam ball)
2:05, 2:12, 2:48, 3:05, 2:38: 12:48 total
Thought I could beat 12min when I saw this but only managed rounds 1/2 unbroken. T2B quickly fell apart, then my arms on wall balls.
That said, you still crushed it! I had the same points of failure
What’s your bi/tri routine from today look like?
I just chose one exercise and went to failure within the minute time frame. Today it was supinated curls w/ 35# DBs, and DB skull crushers w/ 35# DBs
From your times its not looking like it fell apart to badly…great work JT!
Nice work today, it was hard to do the whole thing unbroken
Toes 2 Bar are my nemesis (I’m 6’5). So to avoid just staring at the bar and getting time capped every round I scaled to 10 a round.
Well I think I underestimated my improvements.
2:45 – UB/5+5/UB/UB
2:45 – 5+5/5+5/UB/UB
2:50 – same
2:55 – same
3:25 – 5+5/4+4+2/UB/UB
2:59 – 5+5/5+5/UB/UB
17:39 Total
very happy with that, if I could get the t2b more fluid it’d of been miles faster.
Joe you take the tall guy on the blog mantle from me by an inch! Great work today
I’ll give a few away to Teddy and you can have it back!
Can you lend me a couple inches?
I’m first in line if someone is giving away height…4’11” needs a few inches!
Inches are available on a “t2b ability” trade basis.
But being tall sure does make those wall balls easy!
No doubt …I’m tossing that thing higher than I am tall…kinda SUCKS!
Killed it, nice work
Great work and another tall guy on the roster! I’m 6’4”, and there are so few things that benefit guys like us.
Wall Balls, Box jumps and Assault Bike – good
Burpees, T2b, thrusters and any thing else ground to overhead …… Massively unfair
I like my rower too! That all means we just have to move that much faster.
2:43/3:06/3:17/3:24/3:37/3:08 19:15 total 3:12.5 AVG
Last time was 22:15 with 3:44 average
Big improvements Wes!
#gainz
Congrats Wes…well done!
Nice work today, well done. Like how you pushed though the last round.
Massive improvement solid work dude
Incredible improvement!
Going to The South Regional was awesome! My wife is already trying to talk me into going to the games this summer. It was so fun to be right there and the coolest part is that unlike other professional sports, the athletes walk around and spectate like everyone else when they aren’t competing. Plus you get to see them all rather than just those that the camera broadcast focuses on. Lots of great people and the competition was incredible. Just some fun notes: Sheena Hammer – mother of three Kloie Wilson, Chantz Ramos & Margeaux are all from St George.… Read more »
I’m kicking myself for not going to the East…Albany is only 3-4 hrs away! Looks like a blast….thanks for sharing Ryan!
Do it if you can in the future. It was a blast. I had about a 4 hour drive but it was well worth it.
That’s awesome! Thanks for sharing the pictures
Awesome! I’m glad you got to check it out. I am waiting for the regionals to come back to Columbus.
3.32 (3.30)
3.27 (4.00)
3.25 (4.00)
3.34 (4.30)
3.54 (6.00)
4.07 (4.30)
Done with k2e and 7kg ball
Made some good progress, thanks Invictus! ??
Great times and much more consistent Mani!
Nice work, Mani.
Great improvement!! Nice work
Great work and consistency through it.