"Helen"

Congratulations to KZ on her 213.4# deadlift 1RM (97kg)!

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows

  - powercleans (full or hang), deadlifts, benchpress

MetCon:  a modified version of "Helen" (See previously, Jan. 25) ~ 3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

We got jammed up with so many people!

KZ:  8:16 (run/row mix, 12kg swings, ring rows)
SS:  9:11 (run, 30# swings, jumping pullups)
DH:  9:54 (run, 35# swings, ring rows)
LP:  8:55 (row, 12kg swings, ring rows)
BH:  10:29 (row, 20# swings, ring rows)
MaTo:  10:43 (run, 15kg swings, jumping pullups)

Repeating "The Chief"

Congratulations to BB on her 1RMs:
101# powerclean, 121# benchpress

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Repeating "The Chief" ~ 3 rounds of 3-minute AMRAPS with 1-minute rest between:  
    - 3 powercleans
    - 6 pushups
    - 9 squats
(See Feb. 6 and Nov. 20)

SS:  5+13, 5+12, 5+3  (56# barbell; best round last time  was 5 even!)
DH:  5+5, 5+15, 6+2 (subbed 35# swings for cleans; best round last time  was 5+5!)
LP:  4+1, 3+16, 4+5 (15kg barbell; subbed step-ups for squats on rounds 2-3)
MaTo:  4+1, 4+3, 3+3, (36# barbell)
KE:  5+1, 5+3 , 5+1 (56# barbell)
BB:  4, 3, 4 (67# barbell)
RD:  4+3, 4, 4 (133# barbell)
(best round in yellow)

Video: 1RMs!

Congratulations to everybody on their recent 1RMs!

Repeat: "Just 9 Minutes"

Congratulations on these new 1RM PRs:
BHeg - 42 kg (92.4#) Benchpress!!!
DF - 70kg (154#) Benchpress!!!
KE - 60kg (132#) Backsquat!!!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Repeating "Just 9 Minutes," which we've done twice before (See Jan. 7 and Oct. 25)

Three rounds for max reps of . . .
    - 1 minute of powercleans
    - 1 minute of frontsquats
    - 1 minute of pushpress
    - 1 minute of rest

Advice from Crossfit Invictus:   "Prescribed loads are 95# for men and 65# for women - light enough to make continuous motion a reasonable goal.  Scale up or down as you see fit."  Use your previous loads as a guide.

Short Kelly

Congratulations to KZ and SS for their Overhead Press PRs!!!

KZ - 79#

SS - 64# 

Congratulations to DF and BB for their Back Squat PRs!!!

DF - 209#

BB - 187#

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Modified version of "Kelly"

Monday: 15 min AMRAP . . . 

Tuesday: 12 min AMRAP . . . 

  - run 200m / row 250m

  - 15 wallballs

  - 15 box jumps

Monday

15 min AMRAP . . .
KZ - rowing, 11# wb, 17" box  - 4 rounds + 15 wb + 11 jumps

SS - running, 12# wb, 16.5" box - 4 rounds

LP - rowing, 8# wb, 19" box - 4 rounds + 115 m row

MaTo - running, air squats, 11" box - ? rounds, but perfected his squat!!!

BH - running, 8# wb, 3 green boxes - 4 rounds + 4 wb

Tuesday
12 min AMRAP...
DF - running, 12# wb, 13" box - 3 rounds + run
KE - rowing, 11# wb, 20" box - 3 rounds + row + 8 wall-balls

Invictus Fitness WOD: swings, pushups, run (or row)

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  (modified version of Feb. 7 @ Invictus Fitness)

For time: 

  - 30 swings

  - 30 pushups

  - run 300m (or row 375 m)

  - 20 swings

  - 20 pushups

  - run 200m (or row 250m)

  - 10 swings

  - 10 pushups

  - run 100m (or row 125m)

AMRAP: Pullups/rows and Burpees

Congratulations to KZ on her 134# backsquat 1RM!

(Compare to Sept. 2012)

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP (again!) in 10 minutes...

  - 5 pullups (or ring rows, inverted rows, barbell rows, jumping pullups)
  - 5 burpees
Keep track of your own rounds; there are lots of ways to do this -- use whiteboard markers on erasable surfaces, move tokens, etc.  

LP:  13 rounds +4 (17kg barbell rows)
BHeg:  11 rounds (ring rows)
KZ:  11 rounds + 5 (20kg barbell rows)
MaTo:  patterning and practicing, burpees and inverted rows
SS:  11 rounds (ring rows)

Pushpress, swings, and boxjumps

Congratulations on all the 1RM's:
SS's 202# deadlift!
BB's 88# SOHP!
DF's 110# SOHP!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP in 10 minutes...

  - 10 STO's (shoulder-to-overhead, okay to jerk it!)

  - 10 swings
  - 10 boxjumps
(from Fitness Conduit)

KZ:  5 rounds +27 (44#pp, 12kg swings, 17" boxjumps)
SS:  5 rounds +20 (44#pp, 30# swings, 17.5" - green plate boxjumps)
BHeg:  5 rounds +22 (35#pp - training bar +10kg, 20# swings, 4 green stack-boxes for jumps)
LP:  6 rounds +5 (33#pp, 15# swings, 19" boxjumps)
MaTo:  practicing movements (66#pp, 15kg swings, 11" boxjumps)
KS:  6 rounds +16 (6kg dbs pp, 15# swings, 4 green stack-boxes for jumps)
DF:  6 rounds +4 (66#pp, 15kg swings, 17" step-ups)
KE:  6 rounds even (44#pp, 30# swings, 19" boxjumps)
BB:  5 rounds +3 (66#pp, 15kg swings, 11" + blue plate boxjumps)
KD:  5 rounds +21 (44#pp, 10kg swings, 17.5" boxjumps)

Repeating the "Dumbbell Bear" Complex

Congrats to BHeg for her 1RM deadlift of 154#!

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Re-visiting Mike Rutherford's "Dumbbell Bear" complex (done before on Feb. 13)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
     - 5 db deadlifts
     - 5 db hang cleans
     - 5 db thrusters

Today's work

Originally Rx'd loads are 45% BWT, which is beast mode!  We will scale appropriately.  Use your loads from last time as a guide.  You can make progress in any number of ways:

(A) adding weight
(B) doing 6 reps instead of 5's
(C) completing each round of work faster
(D) going an extra 16th round, or
(E) using the same load/reps as last time, but doing so with better form, more control, and greater efficiency.

Post-script:  Everyone did so well today!  You guys made progress by either adding weight or finishing each round more efficiently.  It took y'all about 30 seconds to complete the work in each round, which meant you had a good solid 1:1 work:rest ratio.  Well done!

MWF: 1RM testing (cont'd.)

PR

    - backsquat @ 165# (up 15% from 3x3 load)

    - SOHP @ 121# (up 19% from 3x3 load)
DH

    - backsquat @ 165# (up 21% from 3x3 load)

    - SOHP @ 80# (up 48% from 3x3 load)

KZ

    - deadlift @ 170# (up 12% from 3x3 load)

    - benchpress @ 71# (up 9% from 3x3 load)

Well done, y'all!

The progress you've been able to make in such a short amount of time is *SUPER*!  We've seen a lot of people (including ourselves) take a much longer time to reach the benchmarks you've achieved this week.  This is probably due to two main factors:

(1) Your dedication, commitment, and pure hard work.  You've been impressively consistent in your effort! 

(2) Having a good training plan for small increments of progressive overload.  

Congratulations!

1RM testing with the MWF Gang

Today was a big day for the veteran crew!

Gathering this data is not only fun; it will help us in moving forward with your program.









PR
     - deadlift @ 246# (up 12% from 3x3 load)
     - benchpress @ 169# (up 19% from 3x3 load)
DH
     - deadlift @ 176# (up 14% from 3x3 load)
     - benchpress @ 104# (up 18% from 3x3 load)
SS
     - backsquat @ 141# (up 28% from 3x3 load)
     - SOHP @ 62#  (up 13% from 3x3 load)
KZ
     - backsquat @ 110# (up 17% from 3x3 load)
     - SOHP @ 65# (up 16% from 3x3 load)

These results were so much stronger than we anticipated!  Get pumped for more great feats on Wednesday....