Category Archives: Format

Back Squats then Wall Balls, Sandbag Thrusters and KBS

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Followed the Crossfit Invictus Performance WOD from July 25, 2019.

Results:  Back Squats 165-185-215-185-185-185lbs.  Metcon 11:56 (3:16, 4:15, 4:31). Subbed Sandbag Thrusters @ 30lbs for the Wallballs.

L-Sit Progressions then Run, Pullups, T2B and Pushups

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Crossfit Invitcuts WOD from July 24, 2019.

Take 15 minutes and work on L-Sit Progressions.

Then E5M for 20 minutes (4 rounds).

  • Run 400m
  • 8 x Strict Pullups
  • 12 x Toes to Bar
  • 16 x Pushups

Results:  L-Sits are still a work in progress.  Metcon 3:48 (1:43 run), 3:53 (1:45 run), 4:08 (1:50 run), 4:48 (1:51 run)

Presses then Row and Dumbbell Clean and Jerk

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Based on the Crossfit Invictus WOD from July 23, 2019.

E2M for 6 minutes

  • 3 x Strict Press

E2M for 6 minutes

  • 2 x Push Press

E2M for 8 minutes

  • 1 x Split Jerk

Then E5M for 15 minutes

  • Row 500m
  • 20 x Single Arm Dumbbell Hang Clean and Jerk (10 per Arm) @ 20kg

Results:  Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs.  Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).

Deadlifts then KBS, DUs, Reverse Lunges and Step Ups

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Followed the Crossfit Invictus WOD from July 22, 2019.   Did the Deadlifts as prescribed.  Modified the metcon as follows:

For time

  • 100 x Double Unders
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Reverse Lunges @ 20kg per hand (25 lunges per leg)
  • 25 x Step Ups to a 20inch Box @ 20kg per hand

Results:  For the Deadlift 150-185-215-240-220-195lbs.  Metcon 13:40.  Really hard on the forearms.  Got the 100 Double Unders unbroken :-).

L-Sit Progressions then Jackie and some Split Squats

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Do the Crossfit Invictus WOD from today, July 19 2019.  After the warmup and before starting Jackie, spend 10 minutes working on L-Sit progressions…

  • 15-20 Pike Single Leg Lift each leg (focus on shoulder and hip position)

Then 3 Sets of

  • 3 x Knee Tuck (focus on shoulder and hip position, try to bring legs up to 45 degrees or more)

Results:  Jackie in 9:51.  Compared to Jan 19, 2017 I improved by around 30 seconds.  Rowed 1k in 3:57.  This is comparable to the speed I was doing it back in CH on the Concept II.

Split squats were interesting.  Used 12kg dumbbell per hand for the weighted part.  Had to break up the dynamic split squats into 8 and 4 reps, really fatigued.