A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes
Build to today’s heavy 3-4 reps.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups
C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
A. 145-185
B. Rx 4+13 in 10 mins, finished last 17 reps of round five in about another minute.
Fun
A. Worked up to 165lbs x 4
B. 4rds+10+10 (75lbs)
First and last rounds were unbroken on the push press and lunges, but in between I did 9/1pp then into the lunges. Fortunately didn’t break on the lunges. Pull ups were 5/5 first round, then 4/3/3 after.
This was a good one!
Hands are still raw so I did body wt bro sesh stuff
5 rds
10 Press 35/55/65/75/75
10 unstable lunges ea leg
10 donkey kicks
10 fire hydrant lifts
12 min of tabata style abs
Stretched pecs/lats
Yesterdays A1. Power Cleans 8 sets x 3 95, 115, 135, 145, 155, 165, 175, 185, 205×2 A2. Single leg box jumps 24″ 8x 4x right/4x left Only had a 24″ box and not enough plates to stack it up so subbed in single leg BJ. Did the power cleans with 2 hands today. First time doing full power cleans from the floor and the heaviest in 2 years. I’ve been working on these with both hands the last couple times cleans have come up. The progess has been good. I got up to 165 for 3 with out having… Read more »
This is AWESOME Chad! Glad to hear the progress with both hands is getting there!
Thanks buddy. its not squatting nearly 400 after knee surgery but I’ll take it ?
Amazing progress Chad!! Your hard work and patience are paying off. Also great time on B
A. 4 x 135# – 140 – 145 – 150 (PR) 2×155 Volume was starting to add up and by 5th set tank was empty, perhaps started a bit heavy here B. 5rds+13 with 75# Was out of breath from the start on this one, just glad I was able to get the lunges UB. Was still feeling Cindy from monday on the pull ups C. Done / carry with 20# D. Static hold progressions 3 sets: bottom of ring dip holdx 20s / 40s rest Followed by 3 sets: full support on rings x30s / 45s rest Pretty relieved… Read more »
A: 60m ruck w/ 60# vest. Every 5 minutes (4 sets):
Set 1 – 10 Pike push ups
Set 2 – 10 lunges
Set 3 – 10 bench dips
B: 3 sets max pull ups
A. 75, 85, 95, 105 x 4 reps, 115 x 2 failed 3.
B. 6 rounds even with 10 sec left. I was toast and gave up. Rx.
Pull ups were a pain because I am at home on a low bar and can’t kip properly.
C. Don’t have a light enough kb here at home and reverse snow angels always make my scaps cramp, so I did hand stand hold practice instead.
You destroyed B
Thanks Joey. I felt like it destroyed me! I had commited to 5 rounds and then forced myself to do the sixth and then couldn’t make myself pick up the bar to squeeze any more reps out.
I dont blame you! I felt the same after 5 rounds lol. Great work 🙂
A. Up to 165×4
B. 5+19 Rx
C. Chest
A. 135,145,155,165,165
B. 5+4 RX
C. ✅
Single leg deadlifts w barbell
5 sets 3 reps each leg
115, 115, 145, 155, 175
Metcon
Deadlifts 225
Ring dips
21, 15, 9
8:24
I love my garage gym, but it’s been fun to be a part of a class again.
Way to PR Candy!
A. Push Press E2M
85#, 95, 105, 115 all x 4 reps, 120×1
115 is a 5# 4 rep PR
B. RX – 6 rounds + 4 reps
Went UB first round…then split pp 9/1, lunges remain UB, pull ups 6/4
C. Rev snow angels x 20 – no weight used
Bottoms up kb carry at 25 yards each arm @ 17#. (Haven’t done these in a long time had a hard time steadying the kb)
D. 3 sets
L-hang x 15s / 30s rest between
(Anika)
Nice PR Candy! And amazing work on B!
6 plus rounds BERRY NICE!
Thanx Teddy…I’m not big on Berries..but I’m told that fruit is good for me…so I’m going to give it a try.
Dang 6 rounds!! Way to go!!!
Thank you…I’ve been trying some different things with my eating habits and hoping it has a little something to do with the extra boost I felt today.
Amazing performance… must be the breakfast!!
A 155, 185,190,190,185
B 4 end
C done
A. PP x 4 135/145/155/165/175. 175 is my current 3RM so I am happy with adding the 4th rep
B. Rx’d 5rds. UB 1st round then 8/2, 6/4, 10 scheme remaining rounds. OH lunges were tough today.
C. Done. Used 35lb kb overhead
Well done Trion…congrats on the 4 rep PR!
Hi guys!
Took some time away to train at my box, do Crossover Symmetry, isolated strength work, and Active Life bulletproof shoulders to reclaim almost 100% following last summer’s surgery. So happy to see you all here still!
A) 95/105/115/125/130 (all x 4), then a greedy 135×2.
B) 5+20 RX.
C) Done with 35lb DB.
welcome back Holly D! Very strong numbers for your first day back!
Thanks Nathan! Happy to be back!
well done, way to push
Thanks Mike!
Welcome back Holly – smashed today’s WOD – great work.
Hi Chris! So happy to be here again and ready to put it all to the test! Thank you!
Those are some damn heavy PP…great work Holly!
Thanks Candy!
Glad to see the shoulder is back! How’s the big man?
Hey Matt! My recovery could not have gone smoother! He’s here too! He took eight weeks off to nurse nagging injuries (ex college football player, now in his 40s…haha), but he’s here and will surely post soon! 🙂
With those numbers I’ll take shoulder surgery too. Welcome back Duthie clan!
Thanks Teddy! You often don’t realize how badly you’re hurting until you heal.
Welcome back! Solid numbers 🙂
Anika:
A. 75/85/95/105/115 – all 4 reps
B. 4+13 – I’ve been working on butterfly pull-ups, so each round I did 4 butterfly (pretty much my limit), then dropped and did the rest kipping.
C. Done, KB carry done with 12kg.
Awesome work Anika!
A. 170/185/195/200/205 – all for 4
B. Rx – 6 rounds plus 20, shoulders were just done
C. done/ 35 lbs. KB done.
Savage attack on B – crazy.
Super heavy and fast work today Mike!
Did you breathe?
He didn’t have time. ?
Decimated part B
A. 135/145/155/160/155 x 4 reps
B. Rx: 4 Rounds + 6 — all unbroken, but I take way too long on my rest periods.
C1. Reverse Snow Angels x 20 reps: ✅
C2. Bottom’s Up KB Carry (26 lbs) x 25 yards: ✅
Anyone STOKED about June 11th and the new Athlete-X program?!
I didn’t see any info about the Athlete-X program. Are you doing it?
Yup!
My wife and I were just talking about getting our wheels in shape for some intramural action this fall, and the Athlete-X program is pretty much geared toward those who want to transcend the sport of fitness into the world of sport (plyometrics/sprint & agility work/rotational power).
I miss the days of cutting on the field. You thinking about giving it a try?
I’m pinching pennies as is bro. Performance *is* my Athlete X program. Sounds like fun training with your old lady. I miss the days of the ole intramural competition! have fun.
Same brother. I think it’s free though?
That’s my impression since it’s categorized under their Fitness Comprehensive Programs. There’s three under it (Performance, Fitness, and Athlete-X) so I’m assuming this will also be free.
Keeping fingers crossed!
Perhaps they are moving comp programming to subscriber status, then? Or replacing it? If it’s free I’ll definitely give it a look
UPDATE: https://www.crossfitinvictus.com/fitness/sp/athlete-x-program.html ?
So sad 🙁
Don’t they mean “ex-athlete”? It sounds interesting for sure. I play soccer on the regular and I’m usually the guy running the fastest the longest(also one of the oldest). I attribute that completely to this training. However, my “rotational”/“cutting” muscles and tendons could certainly use strengthening… I’ll stay tuned
I see what you did there. Touché Longhorn, touché ??
In all seriousness though, is Tony Horton in on this? With that X behind it I’m getting chills!
Nice strength Teddy, good work today.
A. Push Press up to 3x85kg/185#
B. As Rx: 5 rounds in 9min
I accidentally set my timer to 9min instead of 10 and only found out after I splattered around in a puddle of sweat for a minute or so. The overhead stability became real on this one!
C. Done w/ no weight for the Snow Angels, 12kg KB’s for the Bottom Up Carries
Accessory
Spend 10min on ropeclimb technique
Played around with a HS walk obstacle course like the one from the Regionals this year
Impressive still for 5 rounds in 9 minutes.
A. Push Press as Rx
3 x 185, 195, 205, 215, 225 (f)
… tied PR and 215 got greedy and failed on rep 2 at 225 …
B. As Rx: 5 rounds + 21
… UB but too much rest between movements
C1. Done – about a minute to complete
C2. R1 w/ 16kg | R2 w/ 20kg
what’s the goal for the time-restricted eating approach you’re taking? I’m curious.
More of an experiment than anything – no real goal – will recheck body composition in a couple weeks and continue to gauge performance.
I’ve been on a macro plan for a few weeks. I dropped 4 lbs of fluff and am feeling more energized. Haven’t really changed the type of food I eat just the quantities and balance. I was a little too protein and fats heavy.
Are you weighing and measuring everything? I’m trying to figure things out for myself as well, just not sure about how specific I want to get with it. I know I’m getting enough protein but I think I’m too low on fats and I’m definitely too low on carbs. Keep us updated on how it goes for you, more energy sounds awesome
Yes I’m weighing everything. It takes my wife and I about two hours on Sunday to cook and prep, but it’s great during the week to just grab and eat, especially with our two kids having sports 6-days a week between the two of them. The only thing I cook daily is egg whites. We are using Macro Stax, it’s okay, but definitely helps with meal planning.
It must be awesome to have your meals prepped for the week with the busy lifestyle
that’s awesome, keep us updated!
Too see how much food he can eat in an 8-hr window.
Have you heard of Mark Sisson? He has some pretty stellar articles on the benefits of fasting. He’s been my go-to since I started fasting about a year ago.
I agree Marks Daily Apple – fantastic resource
Dude you are a strong guy. That is impressive
A. 4 reps each Rd. 185, 205, 215, 225, 230
B. I scaled the overhead rev lunges to 75 and I’m glad I did…legs not all the way back yet
4 + 9… On rd3 lunges at rep 4 I felt a not good burn in my right quad. Did another rep and had to finish with no weight. Hopefully still just not quite 100 from murph. But I feel I’m recovering way faster this year than last.
Dude that’s a huge push press for 4! I just wish I could push-jerk that for 4 reps!
Thanks. My legs and arms feel like I could go heavier but catching the weight after the press is not fun. Anyone have tips for how to safely catch heavy weight on push presses? Maybe I’m just doing it wrong – certainly wouldn’t be the first time!
I’m with you on the catch, that’s the stability part I’m working on.
That’s something I’ve wondered about too. Solution would be jerk blocks..? They would take up a lot of space in a garage gym setting though
look what I found: https://www.youtube.com/watch?v=tIHB-H2p8nk
I will have to pay more attention to getting up on the toes to receive the bar. Good stuff thanx for sharing!
Awesome, I’ll add it to the list of things to work on!
Great! Thanks man
230 for 4, I would have stopped there and called it a day, well done.
Holy hell tough guy…Nathan that PP is awesome! (Bet u hear that from all the girls…lol)
I’m thankful for the encouragement. Since I workout alone I really don’t get that very much, so we have that in common.
Not sure if you are on FB…but if so look me up. You can always msg me when you are working out and I can give you a little push in the moment.