A.
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Man-Makers
10 Box Jumps (or Step-Ups)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
A. Bryan – 40#.
B. Bryan (35# of push, row, row, thrust) – 5 rounds + 6 DUs, 2 rounds + 4 man makers, 6 rounds + 2 T2B.
A. Used 35 lb dbells
B1. 6 + 25
B2. 3 rds with 35 lb dbells
B3. 7 rds rx
A: 30lb db
B1: 5 rds 30 SU – could not figure out why jump rope was so bad. Was jumping outside in the dark and when I got some light I found a big piece of the mat sticking up that I had been hitting every revolution. Hilarious.
B2: 4 rds w/ 25lb db
B3: 5 rds + 3t2b
Part I: Smash
A. DB Stationary Reverse Lunge — 30 lbs
B1. 9 Rounds — Added 10 lb MB to the Air Squat.
B2. 2 + 3 — 30 lb DBs, and I absolutely fell apart.
B3. 9 Rounds
Part II: Knee Rehab (1 hour)
Nicely done Teddy! You’re “recovery” would be most people’s dream physical condition.
Thanks for encouragement brotha! I’ll relay that to the wife since she’s always hearing me babble about how I wish my progress was quicker! Slow and steady right?
A – 50 lbs. DB was not fun
B. 9 + 3
B. 35 lbs. (that was painful) – 3 + 3
B. 10 rounds
A.
50lb DB (only set)
B1. 8 rounds
B2. 1+2 (yuck)
B3. 5+1
A. Did #45 plates each hand
B. 1st – 8 rounds
2nd- 3+8 rounds (did hand release burppes then into #30 wallball Clean over back. Don’t have dumbbells)
3rd- 5+9 rounds
A. 60
B. 7 + 5; 2 + 8 (30#); 6 + 5 (348 total)
Chasing my heros Chris M. And thelonghorn…
I’m a sweaty mess now… Thanks invictus
Ha! You should be chasing Michelle or Kyle today!
Won’t be the top tomorrow….headed to 32 North Brewery for trivia and all you can eat tacos tonight
How is that place? I haven’t been before.
One of my favorite in the Miramar rd breweries area
I support tacos.
Once I finally get back to Texas I plan on gaining a few lbs from breakfast tacos.
A. Heaviest Dumbbells I own are 50lb
B1. 11 Rds
B2. 5+4 Rds (40lb Dumbbells)
B3. 7+7 Rds
A. Rx @25#
B1. 6rds- heavy gym rope waiting on my new rope
B2. 3rds @25#/20in box
B3. 4r+8
Shoulders were smoked by B3
In this week there were no Back Squats, and tomorrow I go to parents, so I decided to do some Back Squats today. A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% (65kg) *Set 2 – 4 reps @ 75% (75kg) *Set 3 – 2 reps @ 85% (85kg) *Set 4 – 2 reps @ 90% (90kg) *Set 5 – 1 rep @ 95% (95kg) And then I tried to repeat my 1RM from November (100kg) but I failed it. Maybe because I am lighter by 10 kilograms now. B. Snatch… Read more »
Squatzilla!
“Squatzilla” – nice! Haha 😀
A. RX with 60 pound dumbbells
B.
a. 225 reps
b. Subbed man makers with burpee clusters because I only have the screw on dumbbells. 56 reps
c. 105 reps
Great job, JT!
A: 55lbs rx
B1: 10 ronds
B2: 3rds + 3 MM @ 35lbs
B3: 7 rds + 4 push ups
Super crushed B.1!
A. 12kg/26lbs DBs
B.1. 9 rounds
B.2. 10kg/22lbs DBs for MM (So heavyyy MM) = 3 rounds + 5 MM
B.3. Adapted T2B = 8 rounds
Way to crush B.1!
A) Rx using 22 kgs DBs B) I added an extra amrap of 5 pull ups and 5 SHSPUs using 3 abmats to reduce the range of motion, to compensate for the missing day B.1) 3r + 11 B.2) 1r + 14 (MAN MAKERS ARE SO FRIGGIN HARD!!!!!!!!!!!!!) B.3) 4r + 2 B.4) 3r + 2 C) My wife was doing the box class which was around cleans, thrusters and push jerk, so I had some time to spare and decided to test how many clusters I could do at 40 kgs in under 4 minutes. I managed to do… Read more »
Sounds fun to me!
A1. 4 sets at 65# Db
A2. Weighted pull-ups, up to 129#, 309# w/body weight.
B1. 9+27
B2. 3+4 w/ 35# dbs
B3. 8/9+6 (lost track when I went to find chalk)
A1 again @80#.. needed to pay the man for not going heavy
So strong on those pull-ups!
Thanks! 5# PR from last august! https://invictusfitness.com/wod/august-31-2016-performance/
Strapping the weight on was a challenge. It consisted of a 100#db, a 20# vest and a 9# kb, using two green bands as the belt ?
dude, crazy strength!
A. 55# DBs x 3 sets of 20 lunges
B.1. 5 Cal AB + 10 squats = 8+5
B.2. 35# DBs for MM + 10 Box Jumps (step down) = 3+5
B.3. 5 T2B + 10 push-ups = 8+8 (push-ups got super hard)
A1. 4 sets at 65# Db
A2. Weighted pull-ups, up to 129#, 309# w/body weight.
B1. 9+27
B2. 3+4 w/ 35# dbs
B3. 8/9+6 (lost track when I went to find chalk)
A1 again @80#.. needed to pay the man
Geez – well done Coach.
Thanks! I love lunges and short workouts!
That didn’t feel like a short workout to me! You crushed the lunges!
55# DBs??? Holy moly…
A. 24 kg dumbell. x3
B:
a) 12+10 DU
B) 3 rounds. 35lb dumbells
C) 7 rounds
Holy smokes on B.1!
Seriously you were flying!
A: 20kg DBs cross
Not much time for B so did 1 min max rep/cal + 2min rest of:
– 20 Burpees
– 22 AB
– 25 Rowing
Glad to see you’re managing to get some work in each day! Seems like you’re being smart about it too. Let me know if you ever need ideas. We have a 30-minute class that I coach and could share some of those workouts so you have a few in your pocket for days when you don’t have much time.
Thanks coach! It’s not always easy to manage work, life, family and fitness but I try my best. I would definitely be interested in some of these 30-minute workouts!
You do awesome Mani!
Thanks buddy! How you doing with your recovery?
Honestly it’s not as good as I had hoped. Since both knees are surgically repaired now, I’m having trouble re-learning how to squat with a bar on my back. Basically my 3-month old can squat better than I can LOL.
Email me and I’ll send you some! michele@crossfitinvictus.com
A. With 2×12 kgs KB,
B1. 7 rounds,
B2. 2 + 5 MM with 15kgs dumbells,
B3. 8 or 9 rounds.
Way to go!