Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Halting Clean Deadlift + Clean
Halt for 2 seconds at mid-patella.
B.
Take 12-15 minutes to work up to a new 1-RM Split Jerk.
C.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
D.
40-54
For Time:
25 Thrusters (95/65lb.)
(9/6) Muscle-Ups
20 Thrusters
(6/4) Muscle-Ups
15 Thrusters
(3/2) Muscle-Ups
55+ Men
For Time:
25 Thrusters (65 lbs)
5 Muscle-Ups
20 Thrusters
3 Muscle-Ups
15 Thrusters
1 Muscle-Ups
55-59 Women
For Time:
25 Thrusters (45 lbs)
6 Ring-Dips
20 Thrusters
4 Ring Dips
15 Thrusters
2 Ring Dip
60+ Women
For Time:
25 Thrusters (45 lbs)
5 Ring-Dips
20 Thrusters
3 Ring Dips
15 Thrusters
1 Ring Dip
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A. Clean Deadlift + Clean 65,5kg , 70kg, 75kg, 77,5kg, 80kg, 85kg, 87,5kg, 90 kg
B. 97,5kg New PR
C. Went up to 115kg which is my previous PR
D. 14:30 – muscle ups slowed me down badly. Last set 1’s
A. 135, 155, 175, 195, 205, 215, 225, 235
B. 230, missed 250 twice
C. Up to 300; 5 lb PR
D. No time. Did muscle up practice
A: Done up to 185#
B: Passed due to time and rack/blocks availability
C: Done up to 240#
D: 14:52 recovery time between MUs weight heavily on the total time
A. stopped at 175# for the last few sets
B. got to 205# today, not a PR
C. up to 265#
D. done, missed the time, no MUs at garage gym so subbed 3 PUs and 3 stationary dips
D. subbed 18/12/6 chest to ground pushups
*am working ring muscle ups on the side
A. Kept weight light and worked on form. My clean needs a good bit of work.
B. 155#
C. 125/135/145/155/165# then 175/185/195/195/195#
D. Had to skip – No place to hang rings at home.
A. 85/105/115/125/130/135/140/145/150/155
B. Worked to 155
C. 150/160/175/190/210/220/230/235
D Did grace 2x at 65 & 80. (c getting ready for week end comp so changing up the WO a bit)
I’m a day behind this week. Overall good day for working out!
A: Halting Clean Deadlift + Clean
60kg, 70, 80, 90, 100, 110, 112.5, 115(m)
B. 1-RM Split Jerk. 122.5kg (7.5kg PR)
http://youtu.be/o_K5i-Hq4xQ
C.Front Squat
*Set 1 – 2 reps @ 75kg
*Set 2 – 2 reps @ 81kg
*Set 3 – 2 reps @ 90kg
*Set 4 – 1 rep @ 95kg
*Set 5 – 1 rep @ 100kg
*Set 6 – 106kg
*Set 7 – 115kg
*Set 8 – 122.5kg
*Set 9 – 127.5 kg
*Set 10 – 132.5kg ( 7.5kg PR)
http://youtu.be/odqHwTOt4gM
D. 7:57 RX
A. 100kg
B. 110kg PR
C. 146kg PR
D. 10.24 TX
After more than 3 weeks off the program due to deployment to the US (29Palms) I’m thrilled to PR twice today! Engine needs work though!
Fantastic work Paul!!!
A – 165-205
B – 220# Not the prettiest. Jerked to 3/4 and locked out from there. Technically a 10# PR, but capable of more if I can clean up my form.
C – 160/175/190/200/210/225/245/256(pr)/260(pr)/265(pr)/275(pr)/280(pr). 25# PR from 8 months ago. Didn’t see that coming.
D – Nothing like 60 thrusters to bring you crashing back down to earth after a monster PR. Thrusters sucked. MUs were actually pretty strong. 8:14 Rx.
Great work Mike!! 25 lbs is a major PR! And fantastic work with your jerk! We will keep working on jerk foot work drills!
Thanks Nichole! Looking forward to working on that. I also need to get lower and really time the lockout better with the feet.
A-245
B-245 not technically good at split-much better at push
C-Stayed at 285 last 5 sets as no belt as my son took to college with him.
D-No MU rings so did 10 C2B each round
5:50
Solid time Joe!
A.195#, 205,215,225,235,245,255,265(f)
B. Up to 225 ( should have started higher, 15 min went fast)
C.Last 5 sets went 285,295,305,315,325
D. 9:32 Rx (Good one. Need to work on MU under fatigue)
A. 155-205
B. 155-205
C. 185/195/205/215/225, then 245/255/265/275/280f
D. 5x500m row, 2 mins rest 1:44/1:45/1:47/1:48/1:48
A) up to 115. That felt heavy and not very solid so I stopped.
Wod with class. Row2k, 50 alt pistols, 30 cleans. 15:00 cap. 15:35… First time I’ve done pistols at volume since injury. Slow! But I was happy with the row- under 9:00. (And I taught one of the girls the tips we learned at camp and she pr’d her row!)
B) 135. Got 145 but it was ugly. Not an all time pr, but getting closer
C) 75,80,85,95,100,105,110,115,120,120
Oh how nice Candace!
A. 145-155-165-175-180-185-190-195# (complex PR and only 5# below 1RM clean)
B. 215#. ( 5# PR)
C. 135,145,155,165,175,185,195,205,215,miss 225# (225# is old PR)
D. 5:17
WOW!! on D. Cheryl. Good job
Thanks Anthony! You too….been noticing your strong numbers! Keep it up!
Awesome on your PR today and wowsers on D! … it was super Hot and Muggy here in Pennsylvania! Ready for fall. My favorite time of year!
So many PR’s!! Awesome job! Can’t wait to train with you later this week…maybe your PR’s will rub off on me
Thanks Teesh! Can’t wait to see you guys!
Awesome work Cheryl!!!!!!!!!!! That jerk looked great – way to be patient!
Whoa it was hot in the gym today. A. 105, 115, 120, 120, 120,120,120, 120 I was unsure about this part of he workout. Was I suppose to do the halt clean deadlift and then put the bar back down and then go into a clean.? That is what I did. B. 1 RM split jerk today 125 # I just started learning this split jerk so not so good. C. Front Squats: 98, 106, 115, 125, 130, 140, 145, 150, 155, 155 D. 11:41 RX First time doing two in a row of MU. rounds went like this: thrusters-… Read more »
Great work on the muscle ups!
Nicole here is wod I did with muscle ups, can u see where I kick at last minute. Need a fix because this stops rotation, but it’s a bad habit
https://youtu.be/vSt-UmnygZM
Those look good Quinn! I would recommend that you do a bigger forward swing – open up your shoulders more, that will help with you kip and will get you to land higher up on the rings – helping combat that forward rotation of the shoulder!
Thanks Nicole are there any videos u guys have posted on u tube, for a demo. Also. Tracy asked if she can post some tips, is this allowed on here. Because as u see in video it’s that kick then I can’t get my swing right for next rep so I drop to a dip position to set and then go.
Thanks again
Yes she can absolutely post tips! That is what this comment board is for! 🙂
Ok hopefully you read my post on today’s board. I want you to watch this video to see what Nichole and I are talking about on the swing. Opening up your shoulders on the swing is key. Check these
out.
http://www.crossfitgymnastics.com/muscle-ups/
I think you may need to copy and paste the link. Watch the video that shows “swings on rings muscle up drills.” Notice how he opens his shoulders and on the swing hollows and then pops open his hips. He then just sails right to the top.
thanks Tracy, have checked out video and just for confirmation by opening up the shoulders you mean to pull the rings out to the sides a bit right?? sorry if its a dumb question
(44y bw70kg)
Late night session.
A. Worked up to 90kg. Clean PR!
B. Up to 85kg, then started to doubt my low back. moved on.
C. 60,65,70,75,80 – 85,90,90,95F moved on
D. 9:49 rx
Congrats – awesome work!!
What is going on with your low back?
A. skipped
B. 275# PR
C. 195/210/225/245/260/275/285/305/325/335 PR
D. 6:27 RX
Awesome job Jamie!!!! And great work on the workout – that is a solid time!
thanks..was kind of skeptical of all the strength training. being 40 years old and lifting my entire life, i just didnt think i could get much stronger. but since being on this program ive been hitting PRs quite frequently
That is awesome to hear Jamie!
A. Worked up to 215#
B. 220# (5# PR)
C. Worked up to 230#
D. 8:07 – no rings available today, so did 10 C2B instead.
Great job on the PR Joe!