WOD
2000m Row
20 DB swings then Row for 1 minute,
repeat until you finish 2000m.
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Feat of Strength:
2 minute Jumping Lung
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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.
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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)
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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
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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.)
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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
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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!
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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.
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