Workout of the Day
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
A. Bryan – Bulgarian split squats x 8 reps/leg. Strict HSPUs – 9, 9, 7.
B. Bryan – 8:42. Christy- 12:21.
I’m pumped to start posting my “scores” here 🙂
A:15# DB BSS
10 unbroken kipping hspu with abmat (4 without) Handstand holds on parallettes, against the wall just in case 😉 Worked on the negative while on parallettes with feet against wall.
B: 8:08 with abmat, un-anchored
Awesome!!! Keep posting up those Scores Amber. There is a good group of us that consistently do.
Welcome to our community Amber. My name is Bryce Smith and I am one of our strength and conditioning coaches at Invictus. Your post is absolutely fantastic! Your enthusiasm is awesome and you are going to fit right in with our online community. I am also super pumped to see that you integrated some negatives with the handstand pushups. Those strict ones are definitely on their way! And way to go on Annie, next time you will be sub 8 minutes for sure! I look forward to seeing more of your posts Amber!
Thanks! I’m loving the support I’m seeing on this board! Truly what CF is all about 🙂
A: BSS x10reps @ 35# (one DB weight) / SHSPU x13
40# / 11 , 45# / 11
B: “Annie” : 9:30 (Double-Unders=Tuck jump)
Anchored Sit-Ups killed me 😉
A. 3×8 with 52lb KB
B. Had to modify, back wasn’t feeling double unders. Rowed 500,400,300,200,100. Finished in 14:56.
A. -Bulgarian 2×25 lb DB’s (smoked me)
-handstand hold x60 sec.
B. Annie (3:1 single skips)= 9:25
*14 second PR*
Nice job with the PR Mikey! Keep practicing those double unders before and after sessions to enhance the skill and they will be there in no time!
A. 2×8 @ body weight, 1×8 @ 15# KB
5 kipping HSPU each round
B. 9:35 RX… a 13 second PR.
I know I should be happy about a PR, but today was a ROUGH training day. My DU and SU were maybe the worst they’ve been in a few months.
Who knew that eating crap and drinking beer this weekend would have such an affect on your workouts?? 🙂
Your training always reflects how you recover and if your recovery is full of junk then your training with be like junk. It is a very honest reflection and a great wake up call so the poor decisions outside the gym do not continue. Also keep in mind that not every session is going to feel amazing. Learn to enjoy the process and appreciate the mini victories along the way. With you HSPU, I would like to see you working the eccentric loading by coming down super slow (like 3-5 seconds, make sure not to jam your head in to… Read more »
Back from my trip-
A) 3×8 @ 135# for bulgarian split squats
10 strict HSPU ea round
B) new assault bike was delivered today so had to break that in.
25-20-15-10-5 cal assault bike
50-40-30-20-10 DU
7:09
Rest 5:00 and repeat in reverse order
5-10-15-20-25 Cal
10-20-30-40-50 DU
Clock was shut off by a member on accident so I didn’t catch that time-
Always fun when you get to play on Satan’s Cycle! Great job Ryan
A. 3×8 @135#. 5 wall walks.
B. RX
Nice job Kyle, but what was your time for part B? Always note your time so your progress is measurable and so that you can compare and contrast old times to new times.
A. 8 per leg w/ 55# KBs
Strict HSPU – 13/11/11
B. 5:03 Rx w/abmat setups, no anchor (40 sec PR)
BOOM!!! PR Stars for Josh. Nice work! That is a smoking time.
Super fast, and no anchor! Very Impressive Josh
A. 10×55# db
HSPU 10,10,7
B. 9:43 Rx sit ups are a weak link…
Great note to self about sit-ups. Check out todays blog post about the core and see if implementing some of these exercises in to your training can improve your midline strength:
https://www.crossfitinvictus.com/blog/exposing-the-core/
Thanks for the link Bryce! I am going to use those as accessory work!
A. Bulgarian Split Squats 12 w/ 25/30/35 DB
Strict HSPU 13/13/12
B. Annie – 5:58 Rx
… first time doing split squats … will look to load up next time (50-60) …
Nice work Chris! I suspect your legs will be screaming tomorrow!
A.
Split squats: 10x/leg @ 35# DBs
5x wall climbs. Don’t have consistent strict HSPUs yet.
B.
7:46 Rx
BOOM PR Stars for Aaron! Nice work.
Welcome to PR City!
A1: 135lb
A2: 4 strict each, then up to 15 each kipping
B: 7:39 Rx and unbroken – :33 PR from 11/13/14. I’m not sure how I can go any faster to get under 6 or 7!! I guess somehow need to move quicker on the situps.
Its all about the cycle time on the situps. You just have to put mind over matter and look at the DUs as a short rest. Transition quickly then focus on getting your breathing and heart rate under control on the DUs for your next set of situps.
Great cue Josh! Staying relaxed on the DUs is key and then its go time on the sit-ups.
10*3 10kg
7,6,6
“Annie”
20:57
First time with DU = BIG problems with DU
Awesome job persevering through that workout. Keep working on those DUs. Next time try to scale the DUs to keep the intensity super high for around ten minutes and then spend time after the workout on DUs.
A.
10×3 bulgarian squats @ 22X0
5×3 hspu
B.
Did GHD situps and single unders. 11:37 was My time.
Luckily i didnt do the math that this would equal 150 ghd situps for time. The ropejumping was pure resting on this one.
Way to push Niqlas and challenge yourself a bit. Please be careful with high volume GHD sit-ups as they can be potentially dangerous. In the future try doing the workout as prescribed and going a bit faster with the goal being sub 7 minutes and then maybe working on a few sets of GHD sit-ups afterward equating to significantly less volume on the GHD.
Hm okay. Not trying to be arguing about it but can you explain why that would be so different from 150 regular strict anchored situps? I’m just trying to learn something, and I really appreciate your advice!
Hey Niqlas, not a worry in the world. It is very important that we differentiate between the two variations of sit-ups so that we can keep you safe and in the game for a long time. Regular sit-ups have a smaller range of motion and the floor enables you to stop sooner so as to keep the spine in a more stable position and minimize the shearing forces on the intervertebral discs. In addition, the damage to the abdominal muscle fibers due to the eccentric loading in the GHD sit-up can pose dangers as well. Check out this article to… Read more »