A.
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run
A. Bryan – 235#, 250#, 270#, 290#, 305#. Christy – 135#, 145#, 155#, 16t#, 175#.
B. Bryan – 3 rds. + 10 G2OH + 25m run; Christy (65#) – 3 rds. + 2 G2OH.
Did this on Thursday.
A. Up to 225 with clean grip
B. Used 115# bar. 3+10
A. 365,385,405,415,435
Dropped and reset each rep
B. 4+2
a. 315,335,355,365,385
b. 3 rds Rx. Runs were down and back on long side of Basketball court, so more like 120m.
A. 315#x3, then 4 sets at #365×3…felt really heavy today so to maintain form stayed at 365.
B. Used 55# DBs to protect wrist from extension on barbell, did 25m shuttle runs
3 rds + 2 burpee pullups
A. 315, 365, 405 (form was compromised), 385, 365
B. 3 full rounds RX – I thought this wod would take more out of me than it did, perhaps this was the fault of having to do my runs on a treadmill which I had to set speed on each time (time lost and hard to calculate accurate distance)…OR…it could be that I’m making some progress on my endurance work (hopefully!)
A. 385 x 3
B: Scaled to 115 lb & did 8 cal Assault Bike instead of running. 3 rounds
Yay for Assault Bike!
A:265×3
Sacrum and left hip/hammer a litthe tender, so I stopped here.
B: rx (run was 130 m…no real good way to cut it to 100)
3+10+50m
What’s up with the sacrum/hip/hammie situation? Once I went for two years thinking I had a hamstring strain but it turned out my hips were just rotated. One quick snap and I was back to normal!
Nothing terrible, just a little irritated. Not that this has much to do with it but, I was born with internally rotated femurs, “pigeon toed”. When I create external torque on a closed chain, there is an audible “clunk”. This is not too concerning because my hips “clunk” when i walk too. Sometimes when my hips are tight, or I’ve done a bunch of squats the lumbrosacral will get fired up. And then leads to the left hip and the. My hamstring gets mad too. I agree. I think I need a pelvic adjustment, good thing two of my clients… Read more »
How is your glut Med strength? IR rotated femurs tend to have inhibition at the glut med/ then recruit paraspinals pulling SI off. I’m all for a good Manip if you address STM. (Hopefully you understand my PT jargon)
Takes us OT’s a little longer to think on the lower extremity stuff, but yep! I think my glute meds are pretty strong, basing off of a strong pistol squat and don’t seem to have troubles with accessory abduction moves. Thanks for the info 🙂
A) Clean Deadlifts @ 385
B) 4 + 10 GtOH
Ohhhh good skill transfer/strength work in Part A! And Super Fast on B!
A) 60kgs, 80kgs, 100kgs, 120kgs, 120kgs
B) Used 45 kgs for Ground to Overhead and Substituted Burpee Pull-Ups with Burpees Jumping Chest to Bar as I still can’t perform pull ups. 2R + 9 Burpee JC2B
Here’s an interesting post on pull-ups. Let me know if you think one if these is something you could work on and I’ll give you some things to do! https://www.crossfitinvictus.com/blog/the-only-three-reasons-you-still-cant-do-a-pull-up/
Hi michele, definitely I qualify in categories 1 and 3. I’m working my way down from obese to beast. I started at 120 kgs and 35% body fat in october and with a good nutrition and sticking to my crossfit sessions i’ve gone to 114 and 29% body fat; even though I have some good strength due to my bodybuilding background, it’s not near enough to pull myself up to the bar in my current weight. I’m progressively working towards it and hopefully, I’ll be able to do strict pull ups by mid january.
Finally getting over a cold, so kept it light and slow.
B. @95, 3+10+100m. Felt good to break a sweat, but didn’t want to push it.
Ugh the dreaded cold! Good call to just get a little movement in. Sometimes it can take a few weeks to get back to normal.
A only
Up to 475 x 3
DL felt really good. Should have started heavier…only had 20 minutes today for warmup and part A.
DAMN you’re strong! And you could have gone heavier?!
Lol! Thanks, Michelle. Picked up the “bend the bar” cue, and it really helped. Still chasing the pack on plenty of other lifts (snatch, squats, bench), so I appreciate your encouraging words.
A: 275,295,315,325,325
B: scaled to 115 3rds +5
Perfect scale to keep you moving!
Hi guys! My name is Jaimie and I have worked at Invictus as the Marketing/Social Media expert for the past 4.5 years. I am usually an Olympic Weightlifter (meaning, zero cardio) but I’ve decided to take a break for a bit and do some of these killer Fitness/Performance workouts. Today I did Part A of Fitness and Part B of Performance. Part A: Done. Worked up to 173# x 6 in the Sumo style. Part B: 2 rounds and 20 reps. This really hurt, since I never do cardio, haha! Glad to be back at it though. Looking forward to… Read more »
Thanks for all you do Jamie and getting the word out on Invictus!
Boogie Booty Judy! Welcome! You should come to the Lunchbox class tomorrow! 🙂
A. Up to 245×3
B. 3rd+10+50m shuttle
Yeah I’m pretty sure I was doing a 100m “shuffle” myself…
Great job, Britt!
A)315, 345×2, 375, 405
B)3rds + 10 G2O, 10 shuttles, 1 BurpeePull
(It’s Canada up here ❄ so 10m shuttle runs for this guy) as Rx’d as I could
Burrrrrr! Come to San Diego! It was in the 90’s last week!
A. 315/365/365/365/375
B. Rx 3 rounds + 12
Good day!
A
225X3; 275X3; 315X3; 345X3; 355X3
B.
Rx 3+6
Nice work, Jay!
A.) Up to 445 X 3. Had more in the tank but kept solid form.
B.) 3rds + 10reps + 75m of the run RX
Solid form = #1
A) Up to 245×3.
B) 3 + 10g2oh as RX.
Awesome!