A.
Every 3 minutes, for 12 minutes (4 sets):
Tempo Low-Bar Back Squat x 5 reps @ 32X1
B.
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups
If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.
A. 225, 255, 275, 295. Haven’t low bar in at least 6 years. Felt so weird but I remember why I love them. I have really bad hamstring activation. These fire my hamstrings right up.
B. Sets of 9. All under 36 secs.
C. Walk dogs with the family.
A) Did regular back squat instead, could not find a comfortable position on the low bar. Stuck with the same reps and tempo
225-255-275-275
B) at 12/12 rx
1 – 43s
2 – 46s
3 – 60s
4 – 0
5 – 1:30
6 – 1:30
really blew up on the 3rd set.
A. 65, 75, 85, 95
Weird. I was also tired because I did B first and it was my arms and shoulders that hurt the most.
Did 2 BMU with a band between rounds.
B. Scaled to 9/9 for all rounds.
:34
:36
:36
:36
:38
Wow those times are super fast on B!
After a week off I’ve been paying the man.
A: 95/115/125/135. Is this some Mark Rippetoe stuff? I literally just bought Starting Strength.
B: 9/9/7/7/7. DAMN.
C: 5 sets strict press x5 at 95#, then 3 sets 5 shrugs at 95# + 5 PU
D: Sit-up pyramid starting at 20 + 10 until failure, then Max. Rest 1s per rep.
E: 30/30 work/rest for 10 minutes: AMRAP 220# tire flip + burpee
F: 3 sets: 10 weighted sit-ups (45#) + 10 sit-ups
G: 10 minutes ladder work. Singles, doubles, skiers, ickeys, side shuffles, and buzzsaws.
A. Fitness. 55lb dbs and sets of 10
B. 5mEMOM: 12 thruster #95, 12 pull ups
:47
:47
:47
1:10 (+50sec rest)
1:00
Great work JT!
A. Low BS x 5 @ 32X1 – 85#, 105, 125, 135 ***wasn’t sure where to go with these…seems it made it easier on the legs, but felt really heavy on the back..not sure if I had the bar in the correct position, but I went as low as my shoulder mobility would allow. B. Fran on Repeat ***my current Fran time is 4:21 so I scaled to 10 reps of each per round RX weight 43s/43s/47s/48s58s Thrusters UB,UB,UB,UB, 5/5 (when I picked up the bar the weight was uneven and I had to fix it) Pull ups UB, UB,… Read more »
That’s a ton of work today candy. Great job.
Still traveling but had access to a barbell and lifting platform today.
A1. Yesterday’s snatches OT2M for 18 up to 185#
A2. Similar clean work OT2M for 18 up to 255#
B. 5k row – 19:05. Limited options and Wanted a mental grind.
Are you going after the rowing marathon like games athletes?
ha, never. that has to be the most grueling thing ever… and the most boring thing ever to watch.
Totally agree. It’s a terrible event at something that’s a showcase for the sport.
I think the games is something that would be really cool to be at, but Crossfit media is so bad that its tough to watch live. All the breaks between heats and events, etc. just make it a bad watch. not to mention some events are facebook live only, which never works, some stream straight on their site, etc… However, I love the films they put together that recap the games… I watch and re-watch those.
A. 185
185
205
205
40 pd kettlebells reps of 8/8 for thrusters and pull-ups. Probably could’ve done more but was feeling some knee soreness figured not to push that.
45
40
45
44
46
C. Ab rollouts
A.) Bulg SS 50 lb dbs on all sets
B.) did at 90 lbs scaled to 7 thrusters and 6 strict pullups emom
5×5 deadlifts since I squatted yesterday.
Up to 325
This winter my 1rm was 315. Thanks Invictus and friends here for helping me improve.
B. Scaled down to 9 reps. My best fran is 5:14
9,9
9,9
9,9
Skipped this minute
9,9
Bonus 9, 9
C. Three sets of 20 shoulder taps
PR stars!!! Congrats Mike
Congrats on the PR Mike! Putting up some BIG numbers!
Solid performance Mike!
gainz
A. 185/205/215/225
B. Haven’t done Fran in like 3 years. Back then I was 195# and not 220#…but my time was 3:50 back then.
Did 9 reps of each on the minute
All rounds between :32-:40
In reality probably should have tried 10-12 reps but mentally I really had no idea what I could do.
9 reps was rough!
Well today was not good again.
A: Had trouble with low bar back squat, was very painful on my shoulders.
185,185,235,245
B: Utter flop. My fran is around 2:10 so I thought I would do 15 Reps.
Did Rounds 1 and 2 all good, and after I hit a wall. ???
I did 3 more rounds after as punishment
Way to grind it out Chase! Getting something done is better then not. There’s always another workout tomorrow!
Thanks Chad. I realized I was in the wrong mindset with this one, I was completely focused on the outcome and not the effort.
Don’t discount the fact that you were in a competition Saturday (that you won) and back at the WODs again yesterday… yet u still ground these out
A) 135,155,165,175
B) :33,:37,:43,:43,54 6 reps emom @95
Anika
A. 94, 135, 155, 175 – these felt good, I feel like sometimes on back squat the bar hurts my neck, this felt a lot more solid.
B. Was going for 10/10, this is how it ended up:
1 -10/10
2- 10/10
3-8/8
4-8/6
5-6/6
Just tried to do what I could do within the minute, every set took the WHOLE minute, never any rest! Ouch!
You emptied the tank each minute, mission accomplished
Way to go Anika, you really pushed until the end!! Nice work
wow…Nice and heavy on those low BS…way to stick with it and grind it out on B Anika!
A – Oofah… 225, 225, 230, 235 B – Rx – fail Minute 1 – took about 45 sec, felt alright Minute 2 – took about 47 sec, felt ok’ish Minute 3 – put barbell down after 8th thruster… finished with 5 sec remaining, felt terrible Minute 4 – put barbell down after 6th thruster and was immobilized for almost a minute Minute 5 – finished 4th set Minute 6 – started 5th set about 10 sec in and finished with about 6 sec left Man that hurt, but I really wanted to give it a whirl… a good mental… Read more »
You gave it a great effort man, props for finishing strong on minute 6!!
you gave it a go Rx mate, that’s quite effort
Great work! You killed it!
Way to stick with it BFS!!
Seems like disquss is finally convinced that i’m not a bot (but am i???) so YAY! Yesterday: First wod after a week off with a massive chest cold A.1) Fran Rx – 5′ timecap. Got 10 thrusters on the set of 15 2 min rest A.2) Diane Rx – 5′ timecap. Got 10 HSPU on the first set. 2 min rest A.3) Amanda scaled with C2B and 52 kgs – 7′ timecap. Got 2 C2B on the round of 7. Coming back not being at my 100%(at most i’m on 70%) I was happy with my performance. I managed to… Read more »
DAAAAANG – that is quite a part A u decided to come back to after being sick. You, sir, are a MAN
Good to see u back btw
hahahahaha I think that just speaks on how bad I am to measure how i’m going to feel after a wod; still this was super scaled, the Rx version of this wod is insane
Great to see you back Jorge!!!!
A. Low bar was not feeling all that great with my shoulder mobility. Legs actually felt stronger but didn’t want to go heavier then 205. So all 4 rounds at 205.
B. I have a sub 4 Fran but still scaled the reps back to 9 each. Glad that I did, it was few enough for me to finish each round in 33-34 seconds and I had enough to grab the bar and keep moving. 12 reps I think by round 3 or 4 I would have fallen back.
I wondered about the scaling on B as well. Rounds 1-3 were fairly fluid and not too rough, but the heart rate was starting to soar when I finished Round 4 and I didn’t want to pick up the bar…maybe if I’d done 10 and 9 I could have still kept it under a minute each round but I don’t think I’d have made it at 10 and 10 this morning.
First off just wanted to say thanks for all the encouraging words with yesterday being my first day!
A. 185, 205, 225, 245
Wrists felt uncomfortable in low bar position so I opted to do high bar.
B. Completed @ 9 thrusters (95) + 9 pull-ups.
Thought I had scaled too much after the first rnd but then only finished with 1 sec to spare on last rnd! Anyone else’s biceps blow up after this??
well done today Boaz (and officially welcome to Invictus Performance!). no bicep pain here, but I did experience generalized discomfort after round 5
You crushed it, great work today!
Nice job – no bicep blow up, but i did have t-rex hands afterwards
Great work Boaz! No bicep pain here…just my heart ready to jump out of my body.
A. 185/205/215/225 Rx
I think I was too low always had shoulder and shoulder blade discomfort
B. Fran time 5:56 with 80#
So
8 reps each with 80# Thrusters
1-:42/2-:38/3-:41/4-:44/5-:57
That lungs on fire ? post Fran feeling
Smart scaling, right on the money! Nice work
I think what it means my next Fran time should be 5:30 or less
Definitely! You know it’s possible now
A. Tempo Low-Bar Back Squats as Rx
5 x 185, 205, 225, 245, 265
… never done these before took most the time trying to feel “comfortable” in the rack position … had no clue where to start with loading
B. “Fran on Repeat(ish)”
Min 1: 12/12 – 0:45
Min 2: 12/12 – 0:45
Min 3: 12/12 – 0:50
Min 4: 12/12 – 0:59
MIn 5: 0/0
Min 6: 12/12 – 1:29
… um yay.
On another note can’t wait for the Games to start tomorrow – good luck Invictus!
I am sooo freaking excited! I will be totally useless for the next four days. 🙂
YES! Do it up Invictus!!!
Still smoked it on B.
Not sure about that but thanks … at the least I got the work done – was going to cash in my chips after R4.
Well done, Chris!
(Anika)
Even though you took the 5th minute off, still super impressive. Can’t believe you got 12/12 every time!