PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)

Then…

A.
Take 20 minutes to build to today’s 1RM Shoulder Press.

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Compare results to June 21, 2021.

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Pierre Meyer
Pierre Meyer
September 28, 2021 4:07 am

A. 110
B. 12min01

Neil Stagner
Neil Stagner
September 27, 2021 6:14 pm

A: shoulder press
75×3
85×2
95×2
105×1
115×1
125×1 with a slight push
115×1 (new 1RM)

B:
400m run
21 kb swings @ 24 kg
21 Pull-ups (misread the WOD…)
16:48

Misread the WOD and did 21 pull-ups instead of 12… workout was killer lol

Mike Slagle
Mike Slagle (@mike_slagle)
September 27, 2021 4:22 pm

A. Up to 145. 155 is my pr

B. Done strict
9:10

C. 50 string ring dips
5:30ish

25 155 lb bench press
6:12
I was aiming to get to 50, but I was spent and needed to call it.

Candy Olkey
Candy Olkey (@clolkey)
September 27, 2021 4:54 pm
Reply to  Mike Slagle

Wow..what a strict day Mike..outstanding! 9:20 for Strict Helen is beast!!!!

Mike Slagle
Mike Slagle (@mike_slagle)
September 27, 2021 5:22 pm
Reply to  Candy Olkey

Thanks Candy! It’s all the work I’ve put in on strict pullups over the last year +. I finished each round in a max of 3 sets and 30ish seconds.

Logan Harris
Logan Harris
September 27, 2021 4:20 pm

A. 95×5, 115×3, 135×2, 155×1, 165×1, 170×1
B. 9:25 Rx (treadmill runs at 8.1, 8.3, 8.3 mph)

Mugu
Mugu
September 27, 2021 4:06 pm

Warm up was presses, lateral raises and front raises with 30#s. 3×10.

Strict press finished one rep at 165. 175 went up like 75% and then just froze. Which really pissed me off.

Workout was 8:24
Runs we’re 370m around the station.

Oh well.

Caleb Cortez
Caleb Cortez
September 27, 2021 2:13 pm

A. 170lb shoulder press I think that’s a 10ish pound PR

B. As Prescribed 9:57

Anika Tipton
Anika Tipton (@anikatipton)
September 27, 2021 1:14 pm

A. Up to 105#
B. 11:52

Barefoot Squatter
Barefoot Squatter (@Cfu2017)
September 27, 2021 12:55 pm

A – hit 140, failed 150… PR is 160 so woof…
B – Rx 10:19… 19 sec slower than my best time, but still getting back to metcon shape so i’ll take it

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 27, 2021 11:14 am

20 min Bench and shoulder press
Bench sets
5-185 5-195 5-205 5-225 3-245 2-365 1-275
Shoulder press sets
5-95 5-95 5-115 3-135 3-135 2-145 1-155
1-165 1-175

Helen
3rds
Run 400
21 Kb swing dual 25s
12 pull-ups
10:25

Barefoot Squatter
Barefoot Squatter (@Cfu2017)
September 27, 2021 12:56 pm
Reply to  Jeremy Hammock

that’s sick work hitting those shoulder press numbers WITH bench – those double kb’s must’ve been fun, way to work that Rx into it with ahat u have

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 27, 2021 3:57 pm

Thanks bud! Yea I hate not benching every now and then. Used to have bigger numbers but I don’t do many bro lifts anymore haha
For sure man it was a good one!

Justin Nadeau
Justin Nadeau
September 27, 2021 10:55 am

Warm up ✔ A. Take 20 minutes to build to today’s 1RM Shoulder Press. *edit 1st rep push press, 2nd rep strict press bc I don’t agree with multiple 1rep max presses* 15 reps@75lbs/10 reps@105lbs/6 reps@125lbs/2 reps@135lbs/2 reps@140lbs/1 reps@145lbs B. “Helen” Three rounds for time @ 12:50 400 Meter Run 21 Kettlebell Swings (25kg) 12 Pullups This was my first workout where I felt close to me again after my accident that left me in a coma for 10 days and 2 neuro surgeries dec 4th last year. I went from using a walker, to walking on my own, to… Read more »

Candy Olkey
Candy Olkey (@clolkey)
September 27, 2021 11:05 am
Reply to  Justin Nadeau

What a story Justin…your accomplishments in less than a years time are remarkable!! So glad things are continuing to progress with Invitcus as well! Invictus is outstanding when it comes to allowing all of us access to their workouts and also giving us feedback from time to time.

Justin Nadeau
Justin Nadeau
September 27, 2021 11:15 am
Reply to  Candy Olkey

Thank you Candy 😊 I def hit the TBI recovery lottery with a mix of stubborness and persistence, and I’m ok with that! Haha ☺

Barefoot Squatter
Barefoot Squatter (@Cfu2017)
September 27, 2021 12:43 pm
Reply to  Justin Nadeau

that is a ludicrously inspiring journey – keep getting at it

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 27, 2021 3:59 pm
Reply to  Justin Nadeau

Happy for you man. Keep pushing and glad to hear your story!

Mike Slagle
Mike Slagle (@mike_slagle)
September 27, 2021 4:22 pm
Reply to  Justin Nadeau

Thanks for sharing a part of your story! It’s great to have you around. Keep posting!

Justin Nadeau
Justin Nadeau
September 27, 2021 7:32 pm
Reply to  Mike Slagle

Thank you all for the truly inspiring words, it means more than you think 💯. Long story short, I got in the accident 14 days after I returned home from deployment, was 200lbs of the best shape of my life, followed invictus my whole tour and loved it. Left the hospital end January at 165 lbs, but now filling back out at 185 lbs. Still got a way to go a bit but I’m just happy to get back into olympic lifts and tolerating metcons now 😊 I’ll def be trying and posting everyday when I can, I currently am… Read more »

Barefoot Squatter
Barefoot Squatter (@Cfu2017)
September 28, 2021 7:51 am
Reply to  Justin Nadeau

no way, something like that is a great reminder, for me at least, to stop bitching at how painful the workout looks or about things in everyday life that ‘seem’ to be difficult

Renato De Vito
Renato De Vito
September 27, 2021 10:34 am

A. 70 kg / 155 lbs
B. 11:42 rx‘d

Candy Olkey
Candy Olkey (@clolkey)
September 27, 2021 11:01 am
Reply to  Renato De Vito

Wow those are some heavy strict presses Renato!

Renato De Vito
Renato De Vito
September 27, 2021 4:30 pm
Reply to  Candy Olkey

Thanks Candy.. 😉 I PR‘d my strict press today.. 😅🥳

Will Buck
Will Buck (@WilliamB)
September 27, 2021 10:12 am

1RM Strict Press-125#, down from 140# a year ago, but getting back up💪🏻

Helen-14:27 w strict pull ups

Candy Olkey
Candy Olkey (@clolkey)
September 27, 2021 11:00 am
Reply to  Will Buck

It’s always great to see gains..way to go for the Strict Helen Will!!

Will Buck
Will Buck (@WilliamB)
September 27, 2021 11:35 am
Reply to  Candy Olkey

Thanks! Great job on the PR!

Barefoot Squatter
Barefoot Squatter (@Cfu2017)
September 27, 2021 12:40 pm
Reply to  Will Buck

welcome to the decreasing 1-rm strict press club, we’ll get this next time

Candy Olkey
Candy Olkey (@clolkey)
September 27, 2021 8:58 am

A. Shoulder Press 55#x3, 65×2, 75×1, 80×1, 85×1, 87.5 (f,f) B. Strict Helen – 11:16 400m Run – 2;07/2:20/2:10 (outside runs) 21 KBS @ 16kg – all UB 12 Strict Pull Ups – singles Splits – 3:45 / 7:27 ***36s PR from June 21, 2021…but I did do strict Helen in Jan with a time of 11:12 although I did the runs on the treadmill. Fairly pleased to only be 4s off from my best “Strict Treadmill Helen” time. C. 3 Rounds for Quality Rower Pike Ups x 8 Single Arm crossbody DB Deadlift x 8/side – 15#, 20, 25… Read more »

Barefoot Squatter
Barefoot Squatter (@Cfu2017)
September 27, 2021 12:41 pm
Reply to  Candy Olkey

fantastic start to the wk! way to get that new helen PR!!

Candy Olkey
Candy Olkey (@clolkey)
September 27, 2021 5:00 pm

I just spent 5 straight days out of the gym… and this week im on vacation from work..which for me only means that I actually get to sleep (not going anywhere) so with all that my body and mind are feeling pretty good! Interesting how sleep deprivation affects the mind which in turn affects body functions. I truly believe sleep deprivation is a slow and painful death sentence!