A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
A. Bryan (800m run vs. row) – 17:16.
B. Bryan (20# dumbbells x 1 set, no weight 2nd set).
“Franwich”
W 80# for Thrusters
23:?? Bad week!!
2 days of exercise, road trips, & poor diet.
Still two days behind.
A.
Hang clean + clean.
Warmed up to 85.
85, 95, 105, 115, 120, 125, 130, 135, 140 – failed the clean retried, got it, 145 f,f,f, 125.
Not bad since my 1 rm is 155.
B. 105# hang squat clean all unbroken though I nearly lost my grip on the last two reps of round 5.
Rows were :39, :38, :37, :36, :38
C.
Handstand plate walks. Went up to about 4-5 inches. Challenging but good.
(Luke) Great job on the handstand walks. I have been experimenting with the plates lately and it is definitely a challenge. How far into the walk did you place the obstacle? I found that one plate was manageable but 2 up, 2 down was super tough.
Lol! No I wasn’t walking. I was up against the wall and stepping up and down on a plate between my hands. I WISH I could HS walk! Working towards it. This is supposed to help with learning weight transfer for real walking.
Great times on your rows!
Wednesday’s WO A. Hang Clean + Clean 115, 125, 135, 145, 155- No strap/Full Cleans 165- Lifting Strap/Full Clean 175, 185, 195, 205- Lifting strap/Power Clean I’ll call 155 a PR. It’s the heaviest (but only 2nd time), of cleaning with both hands. Had to switch up to power cleans the last sets. Have to work on rotation of the arms under the bar. B. Rx | Done Today A. 14:40 B. BSS 2 x 20 ea. Leg 1 set: 85lb 2 set: 75 This was the worse workout I’ve done here! No offense to anyone at Invictus but Fran… Read more »
(Anika) Haha! I always feel like a tough workout on a Friday is a preventative measure against all the terrible eating, drinking and laziness that will inevitably ensue on the weekends:-)
Not hungry at all for this one either especially after 2 hours of tennis training at 100* weather right before CrossFit but I don’t like to complain or make excuses so went for it with my soul crushed.
15:50 RX / I definitely just moved through the movements and got it done! ??
2018 Granite Games Wods
1A. 8:56
1B. 150#
Sweet!
Not gonna lie didn’t have the juice today. I felt beat up. Elected to listen to my body and didn’t do today’s workout.
End up doing a lot of unilateral work. (Single leg glute bridges, single leg dl, suitcase carry)
For metcon I did
10 rds for meters
1 min row
1 min rest
Got 2930 m and averaged 1:42/500m
Great work by everyone else
A) “300” scaled 10 Rounds For Time: 5 “Strict” Pull-ups 10 “X” Dumbbell Movement 22.5 kgs DB 15 Abmat sit-ups with 5 kgs plate Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench Press Round 5 – Dumbbell Lunge Steps Round 6 – Dumbbell Front Squats Round 7 – Dumbbell Bent Over Rows Round 8 – Alternating Dumbbell Snatches Round 9 – Dumbbell Deadlifts Round 10 – Dumbbell Thrusters Time 24’35” By far, the pull ups and the front squats were the hardest pieces of this wod… Read more »
Looks like a fun one Jorge! Also I like how u finished with Cs. Enjoy your weekend buddy
Was anyone hungry today… for a “Fran Sandwich”? I wasn’t, but had a good Fran time.
15:31 Rx
3:56 row
9:41 Fran
15:31 Run (was way more than 800m, this would put be at an 11:00 mile, I’m normally a 8:00 mike fatigued).
Happy with my Fran time though. Closer to about 5:30 subtracting rest and walking from rower.
Great Fran time!
Great performance Wes! That run felt horrible I was fighting to breathe lol
Day behind, and I’m dealing with a little shin splint action so I’m slowing down the intensity a bit.
A. 3 sets of each
— DB Deadlifts x 10 reps @ 3011 (35 lbs)
— SL Glute Bridge x 8 reps @ 20X1 each leg
— Reverse Snow Angels x 20 reps
B. 12-min AMRAP
— 20 KB Swings (28 kg)
— 20 Push-ups
— 10 T2B
Rx: 5 + 4 — I wanted six but I just didn’t have it.
shin splints? what are you, training for a marathon or something?
Bro I’m just too weak ?. I’m being more proactive with my recovery but my shin feels like Stone Cold Steve Austin walking into my house without even asking and repeatedly laying the stunner on it. It’s horrible.
Shin splints suck man. Only been dealt them once during triathlon training.,ouch. I got best relief from a shit ton of calf stretching combined with any sort of deep tissue massage to the anterior muscles. Or just kick stone colds ass. Best of luck.
I think squatting heavier should fix this issue Teddy. And get leaner too you’re packing too much bacon
When I have trouble with shin splints, it’s one of two things. Over use on things like box jumps or running OR shoes. I have to be really proactive with good shoes to prevent them. Hope you fet better soon. ?
Thanks Janelle! I think it might be over use with the running and jumping. It stinks because I don’t feel any pain while I’m running or jumping until AFTER. What trainers do you use?
Here’s to icing the entire week!
Great work Teddy! I’m currently nursing a shinsplint aswell. So no running or double unders until the pain has completely resided. My coach advised to incorporate running or double unders once a week from that point on untill it’s back to normal. I’m almost free from pain so next week I’m going to start building up again. But man it sucks bro!
Atleast it rekindled my deadbeat relationship with the Assault Bike and rower 😉
It’s so hard to sit still brother! And I’m with you, my relationship with the AB is pretty bad LOL.
Anika:
A. 16:22 – completed this with all butterfly pull ups, which was a huge win for me! I’ve been working on them and they came together nicely on this workout. Got caught talking to someone for a while, so didn’t have time for B. Have a great weekend everyone!
Congrats on getting the butterfly pull ups Anika! I’m super jealous. This needs to be something that I work on now that I have some improved overhead mobility. Great job!
(Anika) Thanks Nathan! Just go for it on the butterfly pull-ups! Make yourself spend 5 mins on them every time you’re in the gym. You can do it!
Deal! What was the thing that made it click for you? I’m struggling with timing
A. PSLDL x 10 @ 16kg KB’s @ 3011
BB glute bridges x 8 @ 105, 115, 120 @ 20X1
***Totally forgot reverse snow angels…but did them after @ E2M no weight
B. AMRAP 12 min – RX – 5 rounds+45 reps
20 KB Swings @ 24kg
20 Push ups
10 Toes to Bar
C. 3 sets
Top of Pull up hold on Rings with false grip 20s work / 30s rest
D. 3 sets
Supine hollow hold 35s work / 20s rest
You totally killed B, great work!!
Didn’t have much of an appetite for this sandwich when I woke up this morning and felt a little beat up. Ended up taking lots of time to warm up this afternoon though and just went for it A. 15:17 rx Row 3:54 / fran done @10:30 and ran outside (was sunny and SO hot) Bb felt heavy today so broke the first 2 sets. Also felt very winded so broke the first 2 sets of pull ups as well. Still pretty happy with 6:30 for Fran since it felt wayyyy slower than that B. 35# dbs then dropped down… Read more »
Great training this week Joey…as always!! Enjoy your weekend!!
Yeah I’m more of a gyro guy instead of a sandwich. #notaboutthatlife
Yesterday’s
A. Posted Single-Leg Deadlift 10reps done with 2x24kg KB’s
Barbell Glute Bridges 8x80kg
Reverse Snow Angles 20reps
B. As Rx AMRAP 12min
20 KB Swings 32kg
20 Push Ups
10 Toes2Bar
5 rounds + 12
Accessory
Assaultbike Intervals:
20sec all out sprint every 2min for 10min
Pedal at 50rpm between sprints
Have a great weekend everyone!
A. 16:33 (4:20 on row and 4:35 on the run) honestly I was just going for completion on this one. My hamstrings and lats are pretty sore. I did 2 thrusters just to feel the weight before I started this morning and I knew it was gonna be rough
B. Just the bar today and that was challenging ?
It’s been a rough week! Way to show up everyday and put in some great work. I’d like to see how we’d do on Monday test of This one
Thanks for the encouragement. I’d rather not do Fran sandwich on Monday though
Or ever…
Or ever is the best way to state it.
Way to grind it out. May I ask what is an archer pull up?
This gives the idea: https://youtu.be/-mOD6OePs0A?t=2m5s
For some awesome calisthenic training ideas I would recommend checking out the Calisthenic Movement channel on youtube. Those guys are awesome: https://www.youtube.com/user/Calisthenicmovement
Great idea. Ill need to give these a try. Thanks for sharing
Nice work Nathan! This week was crazy, time to get some good ol rest
Nathan those archer pull ups look awesome….may have to give that a go…prob have to use a band…but I need to improve the strength or I’ll never get a BMU. Thanks for sharing! Great job today all the way around!
Do it, Candy! A BMU is within reach for you. I know it is and I can’t wait to read the post you make when you finally get there. Check this out for some inspiration. I just came across this this week as I was combing through the blog: https://www.crossfitinvictus.com/blog/mental-toughness/
My abs would have ripped in half on C. I see you bro! ??
Debated for about 15mins whether or not to get out of bed for this one….
A very uninspired 13:59 Rx. It was basically 4/8/4mins.
10mins of Cindy EMOM to complete the week. I’m out of town for the next two weeks for work, so will be mixing in hotel WODS and running, kind of excited about it!
Good luck. A change is as good as a break, right? Hope you have a good trip. Got my tail kicked this week. Only squeezed in 2 workouts.
Currently doing the same. Will keep you updated about getting up. Hahah
Great job showing up and getting it done!
Do some pool WODs!
Nice job getting up and getting it done! Good luck on the road. Great way to mix in some new stuff. Like the pool idea. My local outdoor pool just opened, did only 20 min of laps other day, felt great to mix it in
hey bro, I know this week’s been a grind…I looked at the wod today and was like, maybe I should sub a bro-sesh this morning…or do Linda or anything else! But, one of your times must be off…4/8/4 is 16 and you run like a gazelle, so…?
Good catch, Fran was 6mins not 8…
Way to show up anyway brother! Keep us updated. Have fun with the running!
Super impressive!! This would definitely be a tough one right out of bed!
A. 16:20 ( 1k in 4:04, Fran 8:16, run 4:04)
Def caught myself using the run to catch my breath a few time and tried hard to keep pushing. Really like this one.
B. With 15lb training bar. I have never done there before. Def highlighted that I could incorporate more single limb movements! Struggled w bar and prob should of some just body weight to start.
Great work today! BSS are about my least favorite movement because of the insane devastation they inflict!
DITTO!!
Well done bro!
So I started bike commuting today – 14km each way. I really enjoyed it but it’s taken its toll out of my legs. I’ve also been away for a few nights and had a comp last weekend so have missed several of the programmed workouts recently.. I decided to have a make-up night of a couple of things that have looked fun.. A. Deadlifts (from last Wednesday) on the 3 min 160kgx5, 170kgx4, 180kgx3, 190kgx2, 200kgx1 (fail on second rep), 170kgx5. All done with a belt – super hard tonight! B. ‘competition’ conditioning, because my quads are sore and I… Read more »
Bike commuting is the best! You’re legs will get used to it and then it’ll be no big deal after a while.
Solid DL numbers for “tired legs”.