A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
B.
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
Luke & Anika
We did Saturday’s:
In teams of two, alternating rounds, complete five rounds each for time of:
Row 500/400 Meters
12 Thrusters (95/65 lbs)
12 Toes to Bar
33:11
That’s great that this is something you enjoy doing together.
It’s kind of our date night. Plus she gets to put me in my place a couple times per week!
A: 210/225/240/255/270/280/285/300. 15# PR. Felt good tonight and all with the now infamous Chris M DOG.
B: Damper on 6.5
1:39/1:44/1:49.
Did scaled 18.3 modified for living room
Switched ohs for DB front rack squat at 30# ( tried 20# DB overhead but too unstable for my shoulder)
Finished…13:59
Buzzer beater, nice job
A. #315/315/330/350/380/380/380/380
***All the weight I have in the garage. No belt or anything, which I’m pumped about.
B. Instead did a Rowling session. 10 rounds at 250m at a 1:40/500m pace. Defecit HSPU 2x and #30 wall balls 3x the # I was over or under each round. Ended with 17 over/under
Kind of a fun little competition with yourself. I like it. Good work.
Warm up : lateral steps outs, crabby squat walk, quad roll outs, warrior 1
A. DL DOG grip all
5-140#
5-150#
3-160
2-170
1-180/190/200/210
Most I’ve lifted since QL issue. Far cry from 305# but it felt good so I’ll take it
B. Rear felt fly @20# 7 reps x2 sets
DB hammer curls 20# 7 reps ea x2 sets
Single arm DB OH tricep ext 7 reps x2 sets
Hanging strict straight leg raise to 90 7 reps x 2 sets
C. 500m rows
1:57/1:52/1:54
Apparently I dogged it the first rd
Warm up : lateral steps outs, crabby squat walk, quad roll outs, warrior 1
A. DL DOG grip all
5-140#
5-150#
3-160
2-170
1-180/190/200/210
Most I’ve lifted since QL issue. Far cry from 305# but it felt good so I’ll take it
B. Rear felt fly @20# 7 reps x2 sets
DB hammer curls 20# 7 reps ea x2 sets
Single arm DB OH tricep ext 7 reps x2 sets
Hanging strict straight leg raise to 90 7 reps x 2 sets
C. 500m rows
1:57/1:52/1:54
Apparently I dogged it the first rd
It’s nice to be back at it after a week in London. My only workouts there were 10+ miles a day walking. Now I’m getting over my jet lag and a cold I picked up along the way.
A. Deadlifts up to 305 lb.
B. 18.3 scaled: 564 reps I don’t have muscle ups so I went with one 44 lb kb ovhs and I used that weight for the snatches too.
C. 3-500m row
1:38, 1:39, 1:46 (the wheels fell off that last one)
Wheels didn’t go too far, that’s still a great time
For real… plus i don’t think michele intended for c to be done after 18.3… even more impressive those times are considering that
True
Impressive C after that B! Welcome back and great work
the wheels didn’t go far! Great work!
A. Went off projected 400
— 5 reps @ 280
— 5 reps @ 300
— 3 reps @ 320
— 2 rep @ 340
— 1 rep @ 360 (sets 5-8)
B. Rx: 1’42” / 1’46” / 1’44” (gave myself 2’30” rest between each round)
C. 10-min EMOM
— E: 6 Ground-to-Overhead x 115 lbs
— O: Side-to-Side Shuffle Agility Work
Man…the other 2 ppl rowing with you are damn fast!! Great work Teddy!
No bicep curls??? Throw in Shoulders & Arms tomorrow, Tony Style ?
Over here we call that the jersey shore work out
???
Tony my workout is going to be dedicated to you tomorrow!
18.3 redo – rx 455; 13:20 tiebreaker. Up from 351 on Fri where I totally forgot how to do a ring MU during the workout. Did much better today. Very happy with the improvement. On to 18.4!
MONSTER.
Thanks Teddy!
Nice Job Trion…congrats!! All of you guys are killin this…I love it!
Thanks. Fri was super frustrating so I went back and worked on the rings after and figured it out. I still need tons of work but I wasn’t missing them this time!
I think u solved it
Dude, you smoked this! Where are you doing your workouts?
Thanks man – I’m doing them in our warehouse at work if I have the equipment. I did 18.1 at a buddy’s box since we didn’t have a rower at the time.
You did great too! I keep checking our spots in the SC/M 35-39/garage crossfit leader board. We’re both top 10!!
Right on! Good stuff!
Yea. The boss caved a few years ago and let us spend some company money on getting set up.
Here’s my YouTube channel. It’s fun to see the progression over the years.
https://www.youtube.com/user/tphorgan
Huge improvement!! Well done
Thanks man – back at you on the redo!
Wow great job!!
Thanks – tell Travis his blog posts helped me out a ton!
Awesome, I will!
Great work brother!
Leaps and bounds. Gotta make you feel pretty good.
Started with 30 min of stretching, shoulder mobility, squat therapy, banded hip flexor, banded dead bugs, banded clam shell, banded fire hydrant, banded monster walk, banded lateral walk and pallof hold
A. DL warm up x 5 @ 85#, 13, 155
Then based off 235#
5×165, 5×190 (because I cant add), 3×200, 2×210, 1×220, 1×230, 1×235, 1×240(5#PR)
***All done with DOG grip until 230#
B. 500m Row (w/2x rest) – 2:04.8 / 2:03.9 / 2:05.3
C. 400m Run x 3 (1:1 work/rest) – 1:32 / 1:43 / 1:35
Great work!
Big PR!
Congats on that PR beast
PR star!!
Nice job going overhand that long too
Way to go on the PR, smoked it!!!
A. I was feeling strong today. Went for a new PR of 355 lb and was successful.
B. Did Maxim drag factor with Justin. Average about 1:47 e round
Congrats David!
Congrats on your new PR man!
Awesome!
Nice, congrats!!!!
PR star – great job!
A. Deadlifts up to 410lb singles
B. 500m rows: 1:32,
DAMN…..Nice work all the way around JT!
Savage my man!
Man, that row… I don’t think my C2 has ever registered that pace, even for a second.
Phenomenal numbers on the row man! That’s cruzin no matter what body type you are.
Hey everyone, thanks for the warm welcome.
Just a quick question – What time does the workout usually come out everyday? I live in New Zealand which is technically the first major place in the world to see the sun so our time is the “latest”. I usually workout at 8pm NZT which is approx 12am PST (20 Hours ahead). I noticed it came out yesterday around 4pm my time – Is that typical?
I’m in eastern Canada on ADT (currently 6:48pm). The WOD usually comes out at midnight in my time zone
That’s awesome! My brothers are kiwis. Go All Blacks!
Welcome Shaun…this is a GREAT place to be! Hope to see daily posts!
We post at 8pm Pacific time and I try to post coaching notes at that time too. They will be pinned to the top of the thread.
Ah, a Kiwi, very nice. My wife and i honeymooned the south island and Auckland for a wk and a half, what a great place, great people
A – 225, 245, 260, 275
singles – 290, 295, 300, 305
B – 1:48, 1:49, 1:48
A: 220-285 (calling my max 315, might be 20-30lbs too light, but trying to keep good form)
B: subbed 400m run for rows, 13:42 for three full rounds
1/4 mi. times
1:40 (x3=5:00),
1:28 (x3=4:24),
1:26 (x3=4:18)
Nice negative splits!
Yea, seriously
18.3 redo 456 from 382 all bmu as I only have access to being able to do strict rmu currently
Monster improvement, way to get at it
Huge improvement! Way to go!!
That’s a great improvement man awesome work! You will kill it on the rings too once you get that set up I’m sure
Congrats Dustin…awesome work!
A.) romanian deads up to 185 x 6
B.) 1:51, 1:52, 1:47
Back with invictus after a 3 week press focus
A 287.5 – 307.5- 327.5-347.5- 370 – 370f – 355 – 345
Conditionning with 50 45 SDHP
too easy it takes around 1 min to complete. I really need to buy a rower
Glad to see you back Philippe!
Welcome back! We just happen to be in a press focus… 🙂
Hi everyone, today is my first day on board with Invictus programming – looking forward to it!
Deadlifts
160kg x 5, 172.5kg x 5, 185kg x 3, 197.5kg x 2, 210kg x 1, (added belt), 210kg x 0, 200kg x 1, 200kg x 0, 200kg x 1
Those deadlifts were bloody hard – haven’t pulled heavy in a long time
Rows – Done on the 5 minute – 1:33.1, 1:33.5, 1:34.5
Hamstrings/Bum/Biceps were done after this.
Welcome Shaun – big numbers – great work.
Hi Shaun! Welcome aboard! Love that you added in some extra bum work! 🙂
Let me know if you ever need anything – I’m here to support you!
Hahah, I meant more that the rowing destroyed my hams/bum/bi’s!
Nice work today, you were flying on the 500m
Thanks mate, I’m 95kg and 5’11 so rowing comes easier for me. Especially easier than pesky ring muscle ups !
Quuuuick!
Welcome! Very impressive numbers
Great times on the row brother!!
Welcome! Killer numbers that’s awesome
Great to have you here bro! It’s a great place to make progress and encourage one another.
A. went off of 405 max; 280/305/325/335/365/375/380/385 – felt good today
B. 1:41/1:42/ 1:44
Will attempt 18.3 again this afternoon, was not smooth on the DU’s so that just killed my time, want to get through one round at minimum.
Good luck, you’ve got this for sure!
Good luck Michael!
Rooting for you brother!
End up doing the redo?