Category Archives: M-G

Metabolic and Gymnastic Movements

Push Press then Run, HSPU, Burpees and Toes to Bar

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A mashup of a couple of the CF Invictus WODs from the past couple of days. 

6 Sets of

  • 3 x Tempo Push Press (pause 1 second in Front Rack, 2 seconds Overhead)
  • Rest 2 minutes

Then 3 rounds for time

  • 200m Run
  • 10 x Handstand Pushups
  • 15 x Burpees
  • 20 x Toes to Bar

Results:  Push Press 95-105-115-125-135-145lbs.  Metcon 15:36.  Runs 53-50-51sec.

Deadlifts then Pullups, Row and Walking Lunges

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Followed the Crossfit Invictus WOD from July 30, 2019.  Metcon was a complete fail.

Results: A. Deadlifts 185-210-230-245-265-285lbs.  B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, but switched to kipping pullups (not C2B) in the second round.  Since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09. Ugh.

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)

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. 

L-Sits and Handstand Hold then KBS, Pushups and T2B

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So I gave up on the Invictus training, it just wasn’t varied enough for my taste, very focused on Olympic lifting (Snatches/Clean and Jerk), at least right now in their cycle.  I’ll continue to use a lot of their public WODs and otherwise modify as needed. 

I’ve decided that we need to master the L-Sit, so starting that this week I will try and be consistent in programming the progressions.  Added a couple of links to some Youtube videos to help out.  The one in the results is really good even if his flexibility is way outside of my league :-).

Warm up with 2 rounds of

  • 30 second Banded Hamstring Stretch per Leg
  • 30 second Plank
  • 30 second Side Plank per Side
  • 30 second Superman
  • 30 second Handstand Hold

Take 10 minutes and work on L-Sit Progressions

Then E2MO2M for 10 minutes (5 rounds)

  • 5 x Strict Pullups (maintain hollow body throughout)

10 rounds for time (Crossfit Invictus metcon from 15.7.2019)

  • 12 x Kettlebell Swings @ 24kg
  • 9 x Pushups
  • 6 x Toes to Bar

Results:  Since my L-Sit form is so poor thought I would take a step back and go through some progressions.  For that part, did the Tuck Hold and Single Leg and Double Leg Pike Lifts with 3 second hold. This is also a really cool tutorial on L-Sits. For the Metcon 12:55.