A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
A. Bryan – 105#, 115#, 125#, 130#, 140#, 150#, 150#, 160#, 160#, 165#.
B. Bryan – (run 800m vs. row) – 13:37.
A: C&J to 195
B: 14:48 at 115, G2O were slooow.
A: Max is 135.
85, 90, 95, 100, 110, 115, 115, 120, 120, 120.
B: had to do this one several hours later at 8pm, mentally tough for me today.
Scaled to 85 time was 13:44…just glad that I got some training in today!
Super excited about masters 34-39!!! I’m 39 so got there a year earlier!
Also ecstatic about the games being in madison!!!! I’m going to take my athletes on a field trip!!!
A. 63/83/93/113/123/133/133/143/133/133
B. Scaled 63#
10:33
A) CNJ 1:1 – Up to 140lbs.
B) Ran out of time. ?
Back for the first time in a bit, fall rugby is over so time to party.
A) Worked up to 195, max is 225 but really working on footwork.
B) 15:54 RX, at a commercial gym/ had to rack a new bar cuz someone stole the platform. could have scaled to 115# and probably knocked my time down significantly. I went slower on the G20 than expected, had planned for about 4:20 run and 3:50 row anyways.
155, 165,175,185,195,205,215×1, 215×1, 205, 205
215 jerk was rough on shoulder so I backed down.
13:05 Rx’d
A. 110;120;130;140;150;160;160;165; 165;170 all felt good
B. Scaled to 115# 15:21
Goal is 55-60 bracket in 2018
Great goal! What do you think you need to do to get there? How can we help?
Dedicate more time to movements like OH squats, snatches, muscle ups, and DUs. Keep up the same great CF Invictus programming and video pointers
A. I don’t think I’ve 1RM my Clean & Jerk so I did. 55, 65, 75, 85, 95, 105, 105, 115, 115, 115.
I was getting shaky on the 115 and don’t have enough space or rubber plates to bail so I kept it controllable.
B. 12:38
Scaled to 75#
This was harder then I expected!
Great job!
A: go to 70 kgs
B: 12:05 @ Power Snatch 40 kgs
HAPPY BIRTHDAY!!!
Thank you 🙂
Resort Workout — skipped A. since the heaviest they have are 50 lb DB’s.
B. 11’44”
Subbed Row » Run
Subbed G2O » DB G2O (50 lb DB’s)
Did you move in?
My wife laughed at that comment.
A. 175,185,200,215,230,245, 245(missed 2nd jerk),255(missed 2nd jerk),255(missed 2nd jerk),260(missed 2nd jerk).
B. 11:23 RX.
Please note that I’m 11 months older than you and you still lost today. Not so sure if that new age group is gonna help bro! Btw thanks for letting me draft on that first 400!
Haha!
A. Up to 215
B. 11:17 Rx. Got the Fran lung so had to jump on the bike afterward.
Argh!
We were all coughing in the locker room, first week of cooler weather is rough on the lungs!
A) worked to 210. Missed the jerk on 220
B) 12:24 with 115# and a second 1k row instead of run.
Really hope to be back on consistent schedule. December looks pretty good according to the schedule!
Grrrrreat!
and…totally read the first part wrong. didn’t do the 1.1….oops
Who else is hyped about the Masters 35-39? Perfect timing baby.
I know, right?! Sub-masters is now masters!
Yes. I’m so excited. Don’t have to try to hang with the lightning speed wiper snappers.
I was pretty pumped when he hinted it during last years open and I’m just about to turn 33 but still way to hard to bang with the 20 year olds at least I’m only 2 years away never thought getting old would seem rewarding to me
Bro you that old?
34. So it’s perfect timing for me to train for a year and a half and give it a shot. That’s if I don’t get hurt, give up fast food (my favorite) and find some good training partners.
How old are you? I figured everyone here was around my age.
I hit the big three-oh in December. I plan on competing in masters… but giving myself nine years to prepare ? . At a buck fitty there is only so much weight I can push brotha ? .
You only weigh 150#?! Your numbers are even MORE impressive then!
I’m super excited I get there a year earlier!!! I turned 39 in october:) My super long term goal is to “make it” by the time I’m 55! 16 years to train!!!
A) 42.5 kgs, 45 kgs, 50 kgs, 52.5 kgs, 55 kgs, 57.5 kgs, 60kgs, 62.5kgs, 65 kgs, 70 kgs.
B) Used 50 kgs for the G2O. 21:00
Hi Jorge! How are you liking the programming so far? Seen any results yet? What are your goals? I’m reaching out to see if I can answer any questions and to also help out with modifying Part B in the future so that you complete it within the desired time domain (so you get the proper stimulus). Sometimes that means scaling the weight or the number of reps or sometimes it means substituting the movement with something entirely different. Some folks choose to switch to the Fitness Part B to accomplish this. Today’s workout should take less than 15 minutes… Read more »
Hi Michele, the program is working great so far for me, I’ve already lost over 6 kgs and around 5 to 6 percent of body fat using the program, I’ve also developed a better approach to my crossfit sessions since I started following these WODs instead of the common classes we have in my box. My main mid term goal is to go back to my desired body composition of 100 kgs and 20% of body fat, while I also get a better handle of not only the olympic components of crossfit but also the gymnastics. I wasn’t aware of… Read more »
A. 1.1 Squat Clean & Jerk (OT2M)
145,160,170,185,195,205,205,215(f),215(f),215(f)
B. DNS
… missed second jerk on the last 3 sets … eeesh … rough start to the week … moving on.
The sun will come out…tomorrow…
1) up to 235lb
2) 11:50
Great job! How’s the weather where you live? Still able to run outside?
We can run outside still, starting to get chilly.