WOD
2000m Row
20 DB swings then Row for 1 minute,
repeat until you finish 2000m.
-----
Feat of Strength:
2 minute Jumping Lung
-----
Post Total Time to Complete Row.
Wednesday, 29 April 09
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
-----
Feat of Strength: ...what are you kidding me?
Post time and comments.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
-----
Feat of Strength: ...what are you kidding me?
Post time and comments.
Tuesday, 28 April 09
WOD
40-30-20-10 reps for time:
Push Press (65#m/45#w)
Air Squat
Double Unders (substitution 5 to 1, example 40 du or 200 single rope jumps)
-----
Feat of Strength:
2 minute row for distance - rest 1 minute - 1 minute row for distance.
-----
Post time, distance and comments
40-30-20-10 reps for time:
Push Press (65#m/45#w)
Air Squat
Double Unders (substitution 5 to 1, example 40 du or 200 single rope jumps)
-----
Feat of Strength:
2 minute row for distance - rest 1 minute - 1 minute row for distance.
-----
Post time, distance and comments
Monday, 27 April 09
WOD
Five Rounds for Time:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters (95#m/65#w)
200m Sprint
-----
Feat of Strength:
2 minute max pull ups.
(practice chest to bar even if your doing jumping pull ups)
-----
Post times and comments.
-------------------------------------------------------
Something a little extra for those people...you know who you are.
This article is provided by my friends at Crossfit Invictus.
-----
CrossFit and Hypertrophy
Written by Mark Riebel
“I’d lift, but I don’t want to get big!”
I can’t tell you how many times I’ve heard this. It’s a common excuse that many people (most often women) have as to why they do not want to include heavy weights in their training, and instead opt for body weight or lighter loads for all of their workouts. I am here to tell you that this notion couldn’t be farther from the truth, especially considering the ways in which we train at Invictus.
We’ll start with a very brief science lesson, but if you want to read more check out these links. When your muscles get bigger, it’s called hypertrophy. There are two types of muscular growth, sarcoplasmic hypertrophy (SH) which is an increase in size and volume of the muscle cell from more water, some cellular organelles and other substances, and myofibrilar hypertrophy (MFH) which is an increase in the number of contractile fibers in the muscle. While SH makes the muscles very large, there often isn’t too much strength gain relative to that of MFH, which makes sense. If you’re adding more of the actual units that contract to lift a weight, you should be able to lift more weight, right?
These two methods occur in response to different training methods. MFH occurs primarily in the 1-5 repetition per set range of lifting when dealing with weights at 85% or greater of your 1 rep max (1RM). This is the strength range that we deal with at CFI when we go heavy. SH occurs primarily in the 8-15 rep range when dealing with 65-80% of 1RM, which is the typical rep range prescribed by nearly every conventional gym you’ll walk into, regardless of what your goals are. When we train with lighter weights for high reps, we’re developing muscular endurance.
While you will see some increase in muscle mass from the hard work you put in at Invictus, you will never end up looking like a bodybuilder. Besides, 99% of us lack the genetics and the chemical cocktails that they have to look as they do.
If you want some more info on this, please let me know. But in the meantime, stop thinking that you won’t fit into your clothes anymore and pick up some weight.
Five Rounds for Time:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters (95#m/65#w)
200m Sprint
-----
Feat of Strength:
2 minute max pull ups.
(practice chest to bar even if your doing jumping pull ups)
-----
Post times and comments.
-------------------------------------------------------
Something a little extra for those people...you know who you are.
This article is provided by my friends at Crossfit Invictus.
-----
CrossFit and Hypertrophy
Written by Mark Riebel
“I’d lift, but I don’t want to get big!”
I can’t tell you how many times I’ve heard this. It’s a common excuse that many people (most often women) have as to why they do not want to include heavy weights in their training, and instead opt for body weight or lighter loads for all of their workouts. I am here to tell you that this notion couldn’t be farther from the truth, especially considering the ways in which we train at Invictus.
We’ll start with a very brief science lesson, but if you want to read more check out these links. When your muscles get bigger, it’s called hypertrophy. There are two types of muscular growth, sarcoplasmic hypertrophy (SH) which is an increase in size and volume of the muscle cell from more water, some cellular organelles and other substances, and myofibrilar hypertrophy (MFH) which is an increase in the number of contractile fibers in the muscle. While SH makes the muscles very large, there often isn’t too much strength gain relative to that of MFH, which makes sense. If you’re adding more of the actual units that contract to lift a weight, you should be able to lift more weight, right?
These two methods occur in response to different training methods. MFH occurs primarily in the 1-5 repetition per set range of lifting when dealing with weights at 85% or greater of your 1 rep max (1RM). This is the strength range that we deal with at CFI when we go heavy. SH occurs primarily in the 8-15 rep range when dealing with 65-80% of 1RM, which is the typical rep range prescribed by nearly every conventional gym you’ll walk into, regardless of what your goals are. When we train with lighter weights for high reps, we’re developing muscular endurance.
While you will see some increase in muscle mass from the hard work you put in at Invictus, you will never end up looking like a bodybuilder. Besides, 99% of us lack the genetics and the chemical cocktails that they have to look as they do.
If you want some more info on this, please let me know. But in the meantime, stop thinking that you won’t fit into your clothes anymore and pick up some weight.
Friday, 24 April 09
WOD
'Phat Running Cindy'
4 Rounds for Time - 20 minute cap
400 Meter Run
5 Pull Ups
10 Push Ups
15 Squats Men - 115lb Women - 80lb
*Practice Chest to Bar Pull Ups
(The 20 minutes cap is there for those who are close but not quite fast enough. I want you to go hard, as hard as you can for JUST 20 minutes.)
-----
Feat of Strength:
2 minute max sit-ups
-----
Post times, reps and comments.
Thursday, 23 April 09
WOD
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump 30 reps
115 pound Push Press 20 reps
30 Pull-ups
-----
Feat of Strength:
Tabata Run - 8 rounds of 20 seconds on 10 seconds rest.
Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
-----
Post rounds and comments.
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump 30 reps
115 pound Push Press 20 reps
30 Pull-ups
-----
Feat of Strength:
Tabata Run - 8 rounds of 20 seconds on 10 seconds rest.
Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
-----
Post rounds and comments.
Wednesday, 22 April 09
'Dig and Pinch' WOD
For time, 30-25-20-15-10-5 rep rounds of:
Virtual Shoveling (Virtual Shoveling...[wmv])*
Pull-Ups
*With an Olympic bar holding only one plate - 45#m/25#w - touch the plate on one side of a 24″ barrier then the other for one rep. Switch arms as needed.
-----
Feat of Strength:
Max number of Squats in 2 minutes.
------
Post Times and Comments.
Tuesday, 21 April 09
L sit...it's so simple kids can do it!
WOD
4 Rounds for Time:
21 Med Ball Cleans (20#/16#)*
21 Wall Balls (21#m/16#w)
21 Push Ups
21 Sit Ups
400m Run
-----
Feat of Strength:
'L' sit. 2 minute goal
-----
*If you are uncomfortable with Med Ball Cleans substitute Box Jumps 20'.
4 Rounds for Time:
21 Med Ball Cleans (20#/16#)*
21 Wall Balls (21#m/16#w)
21 Push Ups
21 Sit Ups
400m Run
-----
Feat of Strength:
'L' sit. 2 minute goal
-----
*If you are uncomfortable with Med Ball Cleans substitute Box Jumps 20'.
Post Times:
Monday, 20 April 09
WOD
For Time:
Walking Lunge 100 Steps (hold one dumbell over your head)
Walking Lunge 100 Steps (hold one dumbell over your head)
21 Pull-ups, 21 Sit-ups
Walking Lunge 80 Steps
18 Pull Ups, 18 Sit Ups
Walking Lunge 60 Steps
15 Pull Ups, 15 Sit ups
Walking Lunge 40 Steps
12 Pull Ups, 12 Push Ups
Walking Lunge 20 Steps
9 Pull Ups, 9 Sit Ups
-----
Today's Feat of Strength:
Max. Double Unders in 2 mins. (attempts count towards total number)
-----
Post Results to Comments
Post Results to Comments
Friday, PRT Day
PRT for most of you. If you still have time and energy try today's wod.
WOD
Deadlift -find your three rep max
Deadlift -find your three rep max
3-3-3 then:
Five rounds for time
5 x Deadlift (80% of 3 rep max)
10 x HSPU (handstand push up)
Spring Cleaning
Workout of the Day: “Spring Cleaning”
Objective - Power Clean as much weight as possible in 20 minutes.
Rules - You choose the load you will use. You may not scale the load mid-workout. Touch and go at floor only. The weight cannot rest on the floor, and you cannot re-grip. If you re-grip or rest the bar on the floor, you must complete a 400 meter run before resuming your next set of power cleans.
Scoring - Multiply the weight you used by the number of power cleans completed.
***********
3-2-1 GO
WOD 15 April 09
4 rounds for time:
15 SDHP (sumo deadlift high pull)
15 Push Press
15 Thrusters
Run 400m
(Use the same weight for all the exercises and the weight starts from the ground, do not us a rack.)
4 rounds for time:
15 SDHP (sumo deadlift high pull)
15 Push Press
15 Thrusters
Run 400m
(Use the same weight for all the exercises and the weight starts from the ground, do not us a rack.)
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