A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Rough day
A. 24:54 w CTB instead of MU. DU suck from the long layoff, usually a strength of mine. KBS UB and 25+15. Dips weren’t too bad. Singles on CTB w some no reps (chest didn’t touch). Breathing got out of control on the run. Yikes.
B. Completed.
Just started back with CrossFit programming after 1 yes of strength Oly and gymnastics specific programs. Started back with Invictus performance 1 week ago and this was the first WOD I actually timed. Conditioning is horrible after not really doing any for 2 years. 1 in school, the other 1 doing said specific programs. The programs paid off as I was able to Rx this. But my God it took forever. 26:47. Haven’t done more than 20 DU, or ran, or MU while out of breath, but damn that was fun. I miss CrossFit. My lungs don’t, but I do.… Read more »
Ouch.
A. So much scaling. Wondering why I signed up for the open. ??♀️??♀️
5 BMU with bands/ 5 CTB
Ring dips with red band
20:24
B. Only had time for two rounds. Did them.
I think I need to go back to an Olympic kip for CTB until I am stronger. They just don’t happen when I try with a butterfly kip. Frustrating!
I’ve been becoming more interested in CrossFit and getting away from bodybuilding style workouts and came across this gym online. For my first workout I Rx’d everything except I did regular dips @21:26… it’s been I while since I’ve been challenged I’m a workout like that.
Welcome!
Thanks for joining in!
A. 13:26
Heaviest KB we have at work is 24kg so subbed 53 reps (same poundage as 40x32kg) and 15 strict C2B pull ups for the MU
B. Completed
A couple days behind.
This was Monday’s.
A. 75, 75, 85, 95, 95, 100 High hang
100, 110, 115, 120 hang
120, 135, 145. Clean.
Felt pretty good on the 145.
B. Scaled to kipping HSPU to get more practice for the Open.
9:08 the last two HSPU were a bit sketchy, but was able to get them.
C. 5 bar miscle ups with black band.
Luke:
A: 18:15 w/ 28 kg (heaviest kb at gym), treadmill run upstairs
B: done.
Anika:
A: 17:22 w/ 18 kg, stationary dips, strict pull ups (fighting a cold right now)
B: done.
A. 80 DUs, 40 KB swings at 24 kg, 30 standard dips, 10 burpees + 10 CTB, 800m run, 10 burpees + 10 CTB, 30 standard dips, 40 KB swings at 24 kg, 80 DUs: 15:46
B. Done…actually did the side planks for 45 seconds…
Felt a little better today
Great work on A man
Sailed through A great work buddy
A. Rx’d 13:04 with 5 BMU/5 C2B. Started failing during the 1st set so I went to C2B to complete. Kept the same scheme on the 2nd set.
B. Completed
C. Additional BMU transition work. I realized that I have not done these in a while. Very humbling but a good reminder that getting a skill and maintaining a skill are different. I’ll be working these back into rotation in prep for the open.
Evening session:
A) OT2M x 5: Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance. In kgs: 40, 45, 50, 50 (failed the SB), 50.
I really like this complex to evaluate my whole snatch movement. I think i’m ready to do it on 55 kgs.
B) S2L1 of Gymnastics program. Even more handstand work, compounded with the morning work, the shoulders are feeling the load.
Tomorrow I’ll squat clean like a big boy.
Yay squat cleans!!! You are crushing these 2 a days
Today worked up to 4rm back squat 295
Than did OT2M for 20
10 reverse lunges
10 back squats @135
BSS 5 sets of 6 each leg 40lb dbs
Ab roll outs
Been under the weather felt good to get moving
I missed yesterday, so I looked at both workouts and realized yesterday‘s workout had movements that I was very comfortable with so I stuck with 1/24/18. I was rewarded…and I owe many thanks to Dustin and MRod who suggested the RPM ropes. On the second set of double unders I was able to do 20 unbroken, 21 unbroken and 18 unbroken DUs! That is a huge first and I’m so glad I didn’t choose yesterday‘s workout.
A. RKBS w/ 60# DB, dips on bar & C2B in place of BMUs = 30:26
B. Bent over rows w/ 135# – done
That’s awesome brother keep practicing it ends up being muscle memory for the most part!
A subbed 400 su for 800m and c2b for muscle up
22:30
B done
Anyone interested in coming to San Diego for the last week of The Open? We could workout together, do The Open workout as a group, bee bop around San Diego, and have a little fun getting to know each other in person!
Let me know either by commenting under this post or by emailing me: michele@crossfitinvictus.com
Would looooove this!
Sounds like a real blast. In another life perhaps… Hope you get some takers!
I sincerely hope to make it next year
That would be amazing! I definitely can’t do it this year, but that would be so fun!
A. Used bands for MU and the last 10 Ring Dips. Used a 28kgs KB. 24:40 mins.
B. Did 2 rounds gotta go back to the office.
My hands are full of blisters yeah!
Couple days behind:
YESTERDAY
A. Back Squat: 285/300/315 x 6 each set (PR!)
B. Complete as many rounds and reps as possible in 12 minutes:
— 10 Thrusters (95)
— 15 Box Jumps (24″)
— 20 Calories of Rowing
Rx: 3 Rounds — props to the folks that did four rounds on this. That is amazing!
MONDAY
A. Clean: 235 lbs (PR!) — thrilled with this! My goal this year is to hit a silky smooth 250 lb clean AND jerk.
B. Complete rounds of 21, 15 and 9 reps:
— Power Clean (scaled, 115)
— Strict HSPU
Time: 7’49”
HUGE training Teddy! Congrats on both PR, hard work paid off!
Its raining PRs – congrats.
great work hermano!
So happy to see you’re doing so well with your training!
Any tips on the clean? I see ur climbing…killing it on the back squat also!
work on catching low. I’ve added 60 pounds to my clean by being able to catch low.
Hey Dustin!
I appreciate the encouragement brother! The thing that has helped me the most is learning how to be aggressive in the transition. Right after I hit triple extension I think of “pulling myself” under the bar as oppose to getting under the bar. Speed covers a multitude of sins in the oly world, so I definitely encourage you to work with the PVC pipe first and learn how to master your speed under the bar.
Also, a steady diet of squats have helped. I hope this helps brother!
Thanks for the response I will def try to focus on pulling under the bar…I’m at 215 but have been there a long time…have started a squat diet also will see if it pays off! Thanks again bro keep crushing!
did you just do those 2 wods back 2 back? AND you PRed on cleans after yesterday’s B???
No sir! Yesterday’s workout was for today (or Wednesday), and Monday’s workout I did Tuesday. I should have made that more clear 🙂
Congrats Teddy you a beast!
Only B.
#recovery_day
A. As Rx (w/ strict ring dips): 16:15
B. As Rx w/ 10 Supine Ring Rows, Max Hollow Hold followed by rocks to 40 seconds
… singles on the bar muscle-ups … feels like its been a long while since doing these – form was terrible … seeds of doubt being planted leading to the Open … not good.
40 strict ring dips is a plethora, El Guapo.
A. 19:19
Scaled the KB to 44#’s, did C2B’s instead of bar mu’s and modified the dips.
Run was slow, almost 5 mins. But didn’t feel bad, I probably held back too much.
B. 8 Rows at tempo
Side planks- ✔️
Snow angels- 12 each minute. Couldn’t go slow and controlled and for 15 in.
25 hollow body rocks within 40 secs. My fav part!
A. Not comfortable with all these movements so I did the fitness @ 53# KB: 15:53
B. Had to cut short due to a meeting
Good call on the Fitness option. I do that most days myself!