Workout of the Day
Mobility and Activation
Two sets of:
Pectoral SMR with Lacrosse Ball
x 60 seconds per side
Quad Stretch x 45 seconds (10 seconds contract the glute, 5 seconds rest x 3)
Shoulder Pass Thrus x 10 reps
CrossOver Symmetry Victory x 8 reps
A.
Every minute, on the minute, for 8 minutes:
3 Handstand Push Ups*
6 Ring Dips
9 Box Jumps (24″/20″)**
*Men & Women 50-59
3 Handstand Push-Ups to 2” riser
*Men & Women 60+
3 Handstand Push-Ups to 4″ riser
3 Ring Dips
**Step Overs are allowed with 55+
B.
Every 2 minutes, for 20 minutes, complete (10 sets):
Clean + Front Squat + Jerk
Build to today’s heavy, based on feel and mechanics.
C.
For time:
Row 1000 Meters
20 Alternating Pistols
30 Cleans (power or squat)
Men 45-54 – 135 pounds
Men 55+ – 115 pounds
Men 60+ – 20 Overhead Walking Lunges (45 lbs)
Women 45-49
– 95 pounds
Women 50-54 – 85 pounds
Women 55-59 – 75 pounds
Women 60+
– 65 pounds; 20 Overhead Walking Lunges (25 lbs)
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Whether your goal is to make it to the Masters Qualifier or participate with a group of your friends at the gym for fun, we want to know how you are doing! This season, we want to collect Open data from all those following the Masters Program to analyze, study and utilize to tweak our programs to better suit you all. The data we collect will help us with a few things:
1. Assess our athletes’ strengths (what were the best events or areas where we collectively excelled)
2. Assess our athletes’ weaknesses (where did our athletes struggle, and how can we improve those results)
3. Determine how many of you are moving on to the Masters Qualifier and will need help ensuring that you are at your very best for those events. We may even be sending out invitations to all qualified masters to come join us in San Diego for the days of the qualifiers to get some on-site assistance and motivation from your peers.
In order for us to collect this data, we ask that you submit your scores with us AFTER you’ve submitted them on the CrossFit Games site. Please click here to submit your data!
The more data we collect, the better direction we have when planning future programming, so please help us out!
mobility and A. done, visitors came to town so ran out of time
Mob Done
A. Done w one abmat & RD w/band
B. 85/105/115/125/130/135/140/140/140
C. 7:38rx
A. Done
B. Through 200
C. 8:26
A. 5 of 8 Rds.
B.155, 185, 185,200,200,200,220,220,230(missed),200
C. 10:20
40-44 Europe. took Wed to recover.
1. Done
2. Worked up to 100kg. Kept missing jerk at 105kg. Done couple of cleans at 110kg.
3. 6.54 rx. took the row pretty steady. Pistols went good. 10 ub on cleans then singles. Legs!
Mobility Done
A: Done
B: 60×2/65×2/70×2/75×2/80×2
C: 7:48 Clean@60kg
A. gooood workout:) all sets about 40-45sek
B. I was able to do squat clean properly first time in almost 2 months. Still feeling too much pain to jerk properly but finally I can do cleans:) Up to 80kg
C. Time 8:50. Cleans felt awful….
Mob and Act done
A. Done, skipped box jumps on minute 5.
B. 85-135 no jerk.
C. 9:38 pistols slow!
Was really tired, 95 pound cleans felt heavy.
A. Done
B. 115-115-125-135-145-150-155-155-155-155
C. 9:26 RX Right leg ok, left needed some assistance due ankle mobility issues
Nice improvement on the deadlift!
A. Made 6 of the 8. That was tough.
B. Worked up to 115#
C. 9:01 RX.
Feeling like I had Tuesday workout hangover…
A. had to modify to 2/4/8 reps…still could only sustain 3 min…then had to toss in 60 sec rest between…then got it down to only 30 sec between on last 4 sets. Failure on hspu is failure-must wait for recovery.
B. skipped; still nursing healing smashed fingertip
C. 9:44; legs burning so bad took me forever it seemed to start pistols-they went better than normal/cleans were just ugly
Just feel tired. Arms a hot mess. Both these made me feel like I have zero fitness or skill.
Oh no!! Rest up today and be ready to hit the Open workout tomorrow – do something relaxing today!
Mobility completed
A. Completed
B. 185 across. Dealing with some
Elbow pain.
C. 8:10 w/30 pistols.
A. Done
C. Up to 120 lbs.
Mobility done.
A. Super fun Emom! Subbed hand release push ups for dips. Shoulder not happy after yesterday dip-o-rama.
B. Worked up to 125#. Ugh I need HELP on my jerks!!
C. Decided I needed some outside therapy and got out of the gym. Two days of feeling drained. It was a beautiful day in Hood River. I already feel better
A. Subbed KB swings for dips. Done.
B. Up to 170#
C. 7:46 RX all singles on the clean. Still so fatigued…
I hear you Mel! You are looking great in the open workouts. Rest up so you can keep charging!
You lady, are doing dynamite! Pumped for you. Keep on truckin girl!!!
A: complete rx
B: worked up to 245#
C: complete, RX, 8:01
A-36 sec sets all but last 43 sec-strict hspu and dips
B-Worked up to 215 pc, fs, and pj
C-7:06 off rower at 3:37, pistols good-knee feels alright currenty, 10/5/4/3/3/3/2 cleans 135
I have been taking two days off before Friday open WOD but felt pretty good today. We will see if this extra workout makes a difference? Epsom salt/baking soda/essential oil bath tonight 20 min. I’m sitting as a bubble guy right now so hopefully I can make up a few more places this week?
Congrats on newborn CJ. Isn’t interesting how coming home with little one changes one perspective on things. I am really happy for you and your family. Question on rowing to any of the coaches. My rowing is terrible. Just yesterday some one in the gym explained to me how the “force curve” setting on the Concept 2 works. I played with it a little today and found that I am getting no power in the initial drive position. My force cure looks like a profile of Diamond Head. It is basically a flat line throughout the drive with a sharp… Read more »
I sent you a message on facebook.
Hey Al, can you send me a video of 10 strokes worth of force curves with the camera just aimed at the monitor and then 10 strokes of you rowing? Send to nichole@invictusathlete.com
Thanks!
Nicole
The person I asked to film misunderstood directions and filmed a clip that was to long to send. It is about 2 min. I posted it on YouTube under “Al Duarte For Invictus.” I hope you can find it. I would really appreciate your help. Thanks so much.
A) 35 sec average
B) worked to 255
C) 8:40
A. Done, shoulders still pretty wrecked from mu on Monday
B. Up to 150, that additional fs made it a bit spicy!
C. 7:27