Session One
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Banded Hip Bridges x 20 reps
Minute 2 – Monster Walks x 10 steps forward/backward
Minute 3 – Banded Lateral Walks x 10 steps per side
Minute 4 – Banded Good Mornings x 10 reps
B.
1-RM Deadlift
8 reps @ 40% of 1-RM
5 reps @ 60% of 1-RM
3 reps @ 70% of 1-RM
Rest 2-3 minutes
and then . . .
1 rep @ 80% of 1-RM
Rest 3 mnutes
1 rep @ 90% of 1-RM
Rest 3 minutes
1 rep @ 100% of 1-RM
Rest 3 minutes
1 rep @ 102-105% of 1-RM
———————————-
———————————-
Session Two
Decide what workout you need to re-do (if any). You get one shot at a workout that you feel like you can improve on. A redo of a workout is not necessary if you feel confident with your times!
Trish /Female 44 New 1RM!! 280lb / Tried for 305lb twice but couldn’t lock out up top. It came up easy though so that was a nice surprise! Need more time and more work, ugh maybe next time!
Event 4. 17:29 It took the same amount of time to do OHS (about 9 min) as it took to do both burpees and MU. Just could not hold the bar overhead tonight.
New 1RM DL PR @ 285#. I wimped out and said “finis.” Quit while your ahead is my motto. LOL.
The glow lasted too long and into Event 1 which took 7:23. I also thought about Nicole’s advice about not breaking up the thrusters, but I ignored it. 🙂
Event 1 – 5:04 didn’t break at all, just need to go faster. 🙂
DL Pr by 22# to 417# (missed 421#)
Redid Event 3: 448
Feeling good. I don’t think i left much on the table, if any.
This has been a great 9 months. Thanks for everything. I’m going to take a little break…
Congrats to all that made it!
To the gamers, when in LA feel free to hit me up (dutchsteutel@gmail.com). Our box has pretty much features any equipment you could need for games prep (beyond the standard stuff) Airdynes, Axels, Various sleds, yokes, Sups, surfboards, peg boards, sand bags, stones. Anyone else, hit me too when in LA.
You are awesome, thanks Dutch!!!!!
14 spots and 30 points out of qualifying right now, i’ll take it. Onto working the weaknesses.
Deadlift @ 245 15# PR
21-15-9 @ 7:24
3 mile run
Following invictus has helped me so much. Thx CJ and Nichole for all the great programing
Mobility done.
Event 2. 1RM deadlift hit 410 for a 15#PR
Event 3. 441 reps. Happy with this as DU and C2B are something I struggle with.
Had a great weekend watching Al and Cheryl do the qualifier. Its amazing to see great athletes perform the WODs. Good times! Hope everyone crushed it!!
Congrats on your DL PR!
ROMWOD
Mobility
DL #270 #5 PR
Event 1
7:04 broke a little to long on the 15’s-did 9 UB
Congrats on the DL PR!
Congrats on your PR!!
Finished up the MQ today with the deadlift. Overall, I’m satisfied with the results but well aware of what I need to work on. Greatly appreciate the programming over the past year. No way I’d have had these results without it.
Event 1: 5:05 (unbroken thrusters!)
Event 2: 330# (15# PR)
Event 3: 380 (DU’s still aren’t “rest” for me)
Event 4: 10:00 (First time I didn’t absolutely dread OHS).
Congrats to everyone! You guys/gals truly are inspirational.
Wahoo, awesome work Doug!!!!!!!!!
I reached my goal this year of making the top 200 in the 45-49 age group.
Masters Qualifier I considered not doing but got myself back together and gave it a go. A couple of the events I was really happy with and a couple not so much. I’ve worked really hard this year with this programming…I trust in it cause it works :)!!!
#1 6:26
#2 225#
#3 435 (5 rds + 60)
#4 106 (17 MU’s)
Congrats everyone…amazing results!!!
Good job!
Did the MU workout today finishing in just over 16 minutes. For me that was really something. I have struggled with MUs for a very long time. I got my first one years ago pretty easily but they have always been ugly, chicken wing, and sometimes painful since then. I have been working on them hard this year and I knew they were improving but I was still dreading this workout which is why I put it off until today. I woke up this morning more or less in a cold sweat worrying over it. Spend the morning trying to… Read more »
Wow. You killed your DL PR. That’s awesome. Seriously just having MU’s is a feat in itself. Congrats!
That is so awesome!! This just put a huge smile on my face – great work!!!! This is a MAJOR accomplishment!
(60+) 5’7″ 148 Did events 1 and 2 today. Calves were pretty lit up from all the DU’s on Saturday (Event 4), so I decided to rest up on Sunday and do my last two workouts today. Event 1 – Did the Thrusters unbroken which was my goal. I could ‘hear’ you telling me not to put that bar down Nicole. Sub 6:00 so I’m happy with that. Event 2 – Previous Deadlift PR was 285 lb. My goal was to break 300 lb. Exceeded my expectations with a 322 lb. deadlift. Missed at 335 and 327. Had to try… Read more »
I attended the last camp just week ago in Marysville. It was amazing in lots of ways including a few I wasn’t expecting or looking for. I have already made improvements, some quite dramatic, based on this one weekend. If you can swing it, GO!
Thanks. I appreciate the input!
So proud of you Barry. It has been a real pleasure to watch you progress over the past few months. Thank you for trusting the process – your performance is just a testimony to what a diligent and determined athlete you are!
Thanks so much!
Event 1 – 5:21
Event 2 – 275 – 10# PR. Super happy since I strained my back really bad in 16.4
Congratulations to everyone. It’s been an experience. I never expected to be where I’m at.
Thanks Nicole!!
Great job! Congrats!
Thank you. Way to stick with the MQ. Get some good rest
Keep being you! I am amazed! Way to go! Lots to be proud of! 🙂
You to! We’re close in size so I get the being to small etc… We just have to be scrappy. Best of luck in your training and great job in the MQ
Fantastic work – so great!!!!
It looks like I will make Carson – NOW WHAT???
Congrats Kim on making the Games! Can’t wait to see how you do…use that altitude training to your benefit : ) Rock star!
Thanks. Wasn’t expecting this but I’ll take it!
congratulations on making the MQ. Keep up the training
Have a great experience and keep doing what you’re doing…you are gonna do so well in Carson! Yay!!!!
I have just finished my first Masters qualifier. A year ago I had many people say to me… you are too small, you will burn out, you will never make the top 200, you are too weak… I just shook my head and thought ok.. I will show you. I had three very important people that NEVER said that. and 1 awesome coach… Nichole who believed I could. And I did I made it! Invictus programming and coaching is amazing! I have been a part of this clan since August 2015. This year I will follow the programming for a… Read more »
Tracy – that’s fantastic. Congratulations
Can’t wait to see where you are next year! Congrats on a great season! Your positive energy is appreciated! You are inspiring!
Nice work Tracy! You are bang on in your thinking. You can be very proud of what you have accomplished and it sounds as though you understand that through continuing to put in the work you will reap the rewards.
Awesome work Tracy. What’s that quote–“And though she be but little . . .” Fierce for sure.
I love that quote. I have to find a tee shirt with that on it. 🙂
So proud of you. You are an inspiration to so many – thank you for writing such a heartfelt post – I am trying not to get too emotional over here as I see so many people PR’ing and doing more then they thought they could do (or disproving the doubters). Thanks for continuing to be a motivator to so many – your loving personalty shines thru in all your posts. We are thankful to have you among our athletes!
Thanks NIchole! I truly love this group! and your guidance.
Tracy, thanks for sharing. It’s a wild ride isn’t it. Congrats on your success this past year and happy training moving forward.
Congrats Tracy! Great Job! You have such heart and you really are an inspiration!
Did event 4 today. Finished in 17:01. Burpees and OHS weren’t much of a problem – my muscle ups are still a work in progress. They have definitely improved over the past few months though, so nothing to do but keep plugging away at them!
It’s been a humbling and frustrating weekend. My body is just not happy with me. Wanted to just bail out of the qualifier but knew I needed to give my best effort as I would regret it otherwise. I know I am not the only one dealing with injuries and so many of you inspire me: Event 1: 5:41 Event 2: 251# Event 3: 449 Event 4: tried this Thursday and had many MU fails (dang triceps/shoulder) and ended up with 15 MUs; tried it again yesterday, timed it a little better, failed 3 times and ended up with 20… Read more »
You are absolutely Amazing Leticia! Great work this year. Can’t wait to continue on this journey with you. You have been my inspiration, my go to and overall awesome fellow athlete! Congrats!
Thanks Tracy! Congratulations to you! You I inspire me!
Great work girl!
Thanks Nichole!
Good job Leticia!
Thank you Kincaid!
Super job Leticia! Let that body heal up…I’m so curious as to what you did to your triceps? You had so many performances to be proud of!!!
Hi and thank you! With regard to my triceps, after doing 16.5 for the second time, I could not bend my arms past 90 degrees for days; my triceps were swollen and so so sore. I drank gallons of water and feared I had rhabdo. After a week, my triceps felt mostly better but I had lost all strength. I could not do one strict handstand pushup even to an abmat (I could do 10 in a row to the ground before 16.5), I couldn’t do a dip or a muscle up. A week later, I could manage a single… Read more »
Holy cow! Yeah I knew it wasn’t good when you were still experiencing troubles 3 and 4 weeks out from that workout. I hope you can really back off a little now and let your body rebalance itself…hard to do for athletes sometimes, however, it seems like you have a good handle on when you need to back off.
Friday – “staging issues” at globo gym. Was planning to do Event 4, but so did some rope climbs, light OHS, dips and my new favorite exercise HSPU’s. 🙂
Saturday – Event 3 (scaled) 360 reps, 2xSU’s (counted as DU’s), PU’s and 115# HPC’s. I cannot get that kind of volume with C2B’s. And finished with bench press and 30 GHD’s.
Sunday – rest
Tonight – plan to 1RM DL and Event 1 (row, thrusters).
My Elbow is better and was able to loosen it up on warmup enough to complete MQ#3 55 DU’s, 15 C2B, & 5 HPC @155. I did 312. I’ll do event #1 later today. I know what I need to work on, strength and butterfly C2B for next year.
1RM deadlift-415, which =PR, don’t know if I was good for 5-10 more but it wouldn’t fit on the bar anyways. Hi-temp bumper problems.lol
15:00 AMRAP 55 dubs, 15 c2b, 5 hpc-355(4+55) Everything seemed off today.
Nice work on your PR Jay!
Jay congrats on the PR whoo hoo! Wish you were at the gym to do that last one with me. I am finished! You should have seen the platform I build. It worked like a charm. Go all 21 Mus under the time cap. Crazy! Hope you have a good day.
A) done
B) worked up to 365, tried 385 but stopped as my form was breaking a bit (no sense in ending up in traction for a week)
Did Event 3 (55 DU, 15 CTB, 5 Hang power cleans @ 155). Got 370 reps (the CTB were difficult, missed a few times, man that sucks when that happens, 95% of the work and it doesn’t count).