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WOD 09/26/2014

A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. Every minute, on the minute, for 12 minutes: Front Squat + Jerk *Sets 1-2 – 60% *Sets 3-4 – 70% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 – 85% *Sets 11-12 – 85-90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

C. Every three minutes, for 24 minutes (8 sets) of: Run 400 Meters 10 Push Press (115/75 lbs) 5 Muscle-Ups

Scale as needed…you should have at least 30 seconds of rest before you start your next set.

#frontsquats #crossfitinvictus #crossfitchryses

WOD 9/24/14

A. Three sets of: Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of: Split Jerk x 3 reps @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B. Every 2 minutes, for 8 minutes (4 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75%

C. Every 90 seconds for 12 minutes (8 sets): Speed Deadlift x 3 reps @ 60%

Reset the barbell every time on the floor…do not perform these touch and go.

D. Five sets for max reps in 3 minutes of: Row 500 Meters Strict Handstand Push-Ups x Max Reps Rest 3 minutes between sets.

#crossfitinvictus #splitjerk #deadlifts

WOD 9/22/2014

12:00 amrap 3 power snatch 155# 6 reverse OH lunges 155# 9 ring dips.

#ring dips #ohlunges #crossfit

WOD 09/13/14

2000m Row 30 Burpees over Rower 30 Hang Squat Cleans 185/135lbs 30 Walking Lunges 185/135lbs

#rowing #burpees #cleans #lunges #crossfit #crossfitinvictus

Today's WOD 9/3/2014

A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 92-95% *Set 6 – 1 rep @ 95-98%

B. Every 90 seconds, for 15 minutes (10 sets): Power Clean + Front Squat + Clean

Build over the course of the ten sets.

C. Every minute, on the minute, for 30 minutes: Minute 1 – 15 Double Kettlebell Swings (24/16 kg) Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg) Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs)

#wod #invictus #programming #squats #oly

[Daily WOD] 08/26/2014

A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 Rest 2-3 minutes

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

B. Bench Press *Set 1 – 5 reps @ 65% of tested 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 8 reps @ 80% *Set 8 – 8 reps @ 80% Rest exactly 2 minutes between sets. C.

Against a five-minute running clock, Row 1000 Meters immediately followed by, as many reps as possible in the remaining time of: Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock, Run 800 Meters immediately followed by, as many reps as possible in the remaining time of: Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock, Row 1000 Meters immediately followed by, as many reps as possible in the remaining time of: Muscle-Up + 2 Dips

for this workout I substituted the MU's to strict pull-ups and dips

source: CrossFit Invictus

#bench press #musclesup #rowing

Helpful video by CrossFit for proper "jerk"

#cleannjerk #clean #crossfit #burgener

[WOD] 08/4/2014

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Snatch x 1.1.1 (rest 10 seconds between singles)

Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B. Every 2 minutes, for 10 minutes (5 sets): Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set 1 – 6 reps @ 60% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 80% *Set 4 – 6 reps @ 70% *Set 5 – 4 reps @ 80% *Set 6 – 2 reps @ 90% *Set 7 – 6 reps @ 80% *Set 8 – 4 reps @ 80%

D. Every minute, on the minute, for 15 minutes: Minute 1 – 45 seconds of Strict Handstand Push-Ups (if you don’t have strict HSPUs, sub L-Seated DB Presses) Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0 Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

#oly #olylifting #snatche #crossfit #crossfitinvictus #programming

Paleo Banana Bread

I've found a tasty banana bread recipe at Civilized Cave Man Cooking:

Ingredients

4 bananas, (2 1/2 cups mashed or 575 grams)(they can be yellow bananas)

4 eggs

1/2 cup almond butter (140 grams)(or coconut, sunflower seed, macadamia nut, etc butter)

4 tablespoons grass-fed butter, melted (can substitute coconut oil)

1/2 cup coconut flour (75 grams)(or almond flour, macadamia nut meal, etc)

1 tablespoon cinnamon

1 teaspoon baking soda

1 teaspoon baking powder (gluten free or homemade)

1 teaspoon vanilla

pinch of sea salt

Instructions

Preheat your oven to 350 degrees fahrenheit

Combine your bananas, eggs, and nut butter, and grass-fed butter in a blendtec, blender, food processor, or mixing bowl and mix well (if using a mixing bowl you need a good hand-mixer)

Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well

Grease a 9x5 glass loaf pan with a fat of your choice (I used grass-fed butter). If you use a metal pan it will probably bake in 35-40 minutes so start checking at 35 to ensure the middle stays moist

Pour in your batter and spread it evenly throughout

Place in your preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean

Remove from oven and flip your bread out onto a cooling rack

Slice and serve

Source: http://goo.gl/5gs9ce

#bananabread #paleo

For the Paleo Coffee Lovers

Here's a quick paleo coffee creamer recipe: 2 cups of coconut milk 2 or 3 eggs 1-2 tsp of vanilla extract(optional) Blend and keep refrigerated.

#paleo #coffee #creamer #recipe

[Daily WOD] 07/21/14

A. Four sets of: Pause Front Squat @ 24X1 + 2 Front Squats (235lbs) Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Monday.

Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.

B. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C. Every 90 seconds, for 9 minutes (6 sets): Back Squat x 3 reps @ 3-5% more than you used last Monday (235lbs)

D. Four sets of: Jumping Lunges with Barbell x 20 reps (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set) Rest 45 seconds Strict Weighted Pull-Ups x 6-8 reps Rest 45 seconds

OPTIONAL If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Five sets of: Run 600 Meters @ 85-90% effort Walk 200 Meters

#invictus #programming #crossfit #squats #snatches

[WOD] 7/18/19

A. Five sets of: Front Squat x 2 reps Rest as needed Loads per set (by %): 60, 70, 80, 85, 90 B. Six sets of: Hang Snatch + Snatch + 2 Overhead Squats Rest as needed Build to today’s heaviest set. C. Four sets of: Bulgarian Split Squat x 8 reps @ 3011 (use heavy DBs or KBs in each hand) Rest 90 seconds Seated Strict Overhead Press x 8 reps @ 2111 Rest 90 seconds D. Three sets of: Glute-Ham Raises x 6-8 reps @ 3011 Rest as needed Weighted Plank Holds x 60 seconds Rest as needed

#invictus #programming #wod #squats #crossfit

[Daily WOD] 07/10/14

A. 8 building sets of: 1 High Hang Clean + 1 Hang clean

B. 3 Rounds for Time 10 kb snatch 70lbs 15 ring rows 20 Russian KB swings 70lbs 25 box jumps 30

#boxjumsp #cleans #kb swings #wod #crossfit

[Daily WOD] 7/9/14

A. Every two minutes for 10 minutes 1 push press + 1 split jerk (Building up in weight)

B. strict overhead press Set 1 5 reps @60% Set 2 5 reps @70% Set 3 3 reps @80% Set 4 3 reps @80% 165lbs Set 5 8 reps @60%

C. For time

my time 7:02

600m row 30 wall balls (20/14) 400m row 20 wall balls (20/14) 200m row 10 wall balls (20/14)

#pushpress #row #crossfit #wod

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