Workout of the Day
A.
Gymnastics Play Session
Take 15 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc…
Please choose something that you need work with, or that you believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.
B, C and D.
“The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”
Against a running clock, perform the following for time:
“Chest-to-Bar Fran”
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups
2008 Winners: Chris Spealler – 3:01, Gillian Mounsey – 5:17
Rest until the clock hits 10:00, and then…
Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees
(clap overhead in the air – straight line from wrists, hips and ankles)
2008 Winners: Matt Chan – 2:33, Libby DiBiase – 3:23
Rest until the clock hits 20:00, and then…
For time:
30 Squat Clean & Jerks (155/100 lbs)
(perform as squat clean to overhead anyhow – thruster out of the bottom is fine)
2008 Winners: Jason Kalipha – 2:46, Caity Matter (Henninger) – 3:30
I like to look back occasionally to reflect on how far the sport of CrossFit has come in such a short amount of time. It’s a nice way to see how far athletes have come in this sport, because the mind-blowing, winning times in 2008 would be mediocre today. It’s also a nice way to honor those who were competing, coaching and/or supporting this sport before there was any money to be made or fame to be achieved. We were all in it because we loved it, and we loved the community. Please keep that in mind, and realize that in 30 minutes you will do all but one sub-5 minute event that comprised the 2008 CrossFit Games in Aromas, California.
I last programmed this exact same workout on the Invictus Competition blog on October 25, 2014 – click here to compare your times.
Optional Additional Training Session
ON THE TRACK….
Every 18 minutes, for 36 minutes (two sets):
Run 2400 Meters @ 80-85% of 1600m PR pace
———————————————
SCHEDULING NOTE
– Monday will be a swim session – nothing else. Plan to train hard on Tuesday and Wednesday, recover on Thursday, and then train hard Friday, Saturday and Sunday. We will keep that schedule through your Regionals weekend.
A. Strict HSPU, strict ring dips, HS walk, L sits
B. 4:42
C. 4:38
D. 4:56
B.3:20
C.5:23
D.7:32
Can someone inform me if CJ is doing team oriented programming for the South Region? Obviously workouts come out this week so we will need to be on different training protocols than the indys are….
Undefeated Streak going to the West Regional would like to know as well! 🙂
A) Alternated between Strict v Kipping on both Legless Rope Climbs & Ring MUs. Did HS Walks in between sets. B) 4:04. C2Bs were 21-UB, 15: 11-4, 9: 6-3 (These should’ve been all UB, C2Bs are a strong movement for me) C) 4:07 DLs were great. Burpees slowed on round four. D) 4:27 – Came out too hot. Did first 10 in under 1:00… Should’ve stuck to my original rep scheme of deliberate singles instead of going touch and go when they felt light at the beginning. Track: Did sprint intervals yesterday so did mobility work today instead of the… Read more »
Met Sun Chang Saturday for the 2k row 50 pistol 30 hang clean wo. i think that caught up with me. Did the sat regionals prep work on sunday
B. 3:14 (too much rest in transistion. work UB)
C. 4:04 (slight tweak in my back on rd 2. spend up the deadlift descent and didnt notice it too much)
D. 5:56 (fell apart. shoulders and legs smoked and felt uneasy about my back)
A. EMOM 10: 4 strict HSPU
B. 3:06 – 3:00 (10.25.14)
C. 5:33 – 5:20
D. 5:27 – 5:47
Optional:
10:16, 10:28
Forgot to post
A. 5rounds: 1 rope climb, handstand walk 10min, 1 rope climb, hsw 10min, rest
B. 2:49
4:16
4:30
(Last time was 2:56, 3:23, 5:48)
Hi! This will be my first post on here! I am from Central East Region and qualified as an individual for the Central Regional at the end of May! I train with Shannon Zimmerman.
B) 4:41 – I’m just starting to finally string c2b butterfly pull-ups together, so this wasn’t what I wanted, I’m getting better!
C) 4:15
D) 4:09
Track workout was hard after this week of training. Fastest I’ve run before! And practiced hs walks down my street but didn’t measure distance.
Happy I finally logged in!
Yay!!! You’re finally on here!!!
Yay!!!!!
Great to have ya on here, best of luck with training! Im jealous you girls get to wod together!
Aw! Thank you for the warm welcome! It’d be so awesome if we could all train together!
A) FSHSPU, triple unders
B) 2:46
C) 3:45
D) 4:45
Loved these workouts. 155 squat clean and jerks got spicy for the last ten reps. Need to push through these quicker. Focusing on technique will help a lot on the shoulder to overhead.
A) shspu w/ 15lb vest. Apparently I suck at these :/
B) 3:47
C) 3:57
D) 4:47
The group I trained with last year for regionals joined me today which pushed me and made it a lot more fun 🙂
Please, could any of the Invictus tell us if it’s rest day or training tomorrow sunday. It’s all a bit confusing…thanks!!
Tomorrow should be a rest day as we switch to the new schedule on Monday..
Session 1 A. Lots of MU work and low ring drills B. 2:49.. Happy with this but I think I can go faster, haven’t done it with C2B before so now I know I have more (normal Fran PR is 2:06) C. 4:06.. Was a little tentative on the DL with this one because I wasn’t sure how my back would react.. No problems though so I think it’s good to go, tomorrow and Monday will be a nice extra 2 recovery days! D. 5:06.. This was rough haha I need to suck it up next time and push harder..… Read more »
A. 4 rounds, not for time: 1 legless rope climb, 50 UB dubs. forearm burner! B. 3:59. considering i dont have butterfly c2b (and they’re one of my weaknesses no less) & my previous regular fran PR from a year ago is ~3:48, i was pretty happy with this time. thrusters UB C. 4:30. didnt move quick enough during the burpees. DL UB D. 4:12. started out with a set of 5 then moved to single sqt clean thrusters. had 2 mental breakdowns during this workout – one around rep 15 and the other around rep 26. definitely wish i… Read more »
haha good job twin! wish we could’ve done these together and pushed each other!
agreed! its no fun working out by myself 🙁
Yeah :/ I have a training partner going to the Regional as well who doesn’t post on here but a lot of times (like today) our schedules are just off and we can’t do workouts together. Going alone is hard!
I’m here! I’m here! Started logging today!
Hahaha!!! FINALLY! 🙂
Oly Session: -Light snatches stopping at 95lbs… shoulder is feeling better but I’m waiting to see how heavy I’ll need to push these based on workouts coming up. -Heavy clean to 205lbs… felt like a max. Tired back today and didn’t go heavier (max is currently 2 reps from the hang at 220lbs). -Jerks 5×2 working between 80-90% (175-195lbs) felt solid today Had to coach after my workouts so unfortunately rushed right into part B-D immediately after lifting: B) 3:27 i like fran. still could transition a little faster. C) 4:29 slowww burpees. DL felt good. D) 4:12 kinda let… Read more »
Ha crazy how similar we were today!
Will there be training tomorrow Sunday or rest day? Thank you.
i think its a rest day
A. Triple Unders – MU – HSW, all these movements are starting to come around for me.
B. 2:40 pr. UB on all movements
C. 4:00, pr. Picked up the deadlifts alot faster this time, could pick up the Burpee pace though
D. 5:01, pr. A hell of a lot faster than the last time. This killed me last time. Sets of 3, I wanted to do bigger sets this time.
Stoked about all these vast improvements.
A.
M/20/175/SouthCen
A. Finally a gymnastics session that wasn’t rushed… Worked on t2b/pull up/c2b combos and omg my butterfly c2b finally clicked. Worked on bar muscle ups, did a weighted muscle up with 8# wallball 10# kept flying out of my legs on kip and also did handstand walks B. 3:49 (5:02 in October) my butterfly c2b were completely fluid but it’s the best they’ve been in a workout id get a set of 10 in and have to kip a couple then got back in rhythm big progress for me! C.3:16(3:25 in October) these are both strengths so I didn’t plan… Read more »
HUGE improvements, nice job!
A: Played around in the rings.
B: 3.00 (set me up bad for the two workouts after)
C: 5.50 (so so winded)
D: 5.50. Fatigued after the previous work. Not good at recovering after a max effort which 45 C2Bs are for me.