Thursday 170420

Posted by | April 19, 2017 | WODs | 20 Comments

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  • “I was never talented and nobody will call me talented, I am just a workaholic.”- Dmitry Klokov

    RX’d

    Level II

    Level I

    A.
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep

    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

    Then rest two minutes before starting…

    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep
    (take this as your opportunity to build to a new 1-RM)

    B.

    AMRAP 2:
    6 Push Presses (135/95 lbs)
    12 Ring Dips

    Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

    A.
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep

    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

    Then rest two minutes before starting…

    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep
    (take this as your opportunity to build to a new 1-RM)

    B.

    AMRAP 2:
    6 Push Presses (115/75 lbs)
    12 Ring Dips or Assisted Ring Dips

    Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

    A.
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep

    Building to a heavy single

    Then rest two minutes before starting…

    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep
    (take this as your opportunity to build to a new 1-RM)

     
    B.

    AMRAP 2:
    6 Push Presses (95/65 lbs)
    12 Box Dips or Push Ups

    Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

    Coach’s Note: Invictus programs a fair number of work:rest ratios in their WODs. This helps us with building endurance and tolerating higher levels of lactic acid in our body, for our performance. Here’s an article on rest and recovery in interval based exercises. Focus today on training rather than performing. Also, here’s another video on ring dips. While we don’t have the parallel bars — trying using two boxes to help you stabilize and try out some progressions.

    20 Comments

    • Joe L. says:

      I’m a big fan of the new programming. Just sayin’.

    • Joe A. says:

      Strict Press: 85-95-110-115-125-130-140-145. Failed 3 times at 150 couldn’t get back to my 1RM of 155.

      Metcon: 4+13 Rx’d.

    • Mark M says:

      Strict Press: hit 200
      Metcon: 6+7 RX

    • Mark M says:

      I’ve got a good feeling about Brett hitting 195-200 today.

    • Paul B says:

      Press: 85-110-120-125-135-145-150-160

      165-170-175(f)

      Metcon: 7+2 rx

    • Alex W says:

      Strict Press – up to 145 (10 pound PR)…Failed at 150
      Metcon – 5 +1 L2

      Good exposure on weaknesses today

    • Greg M says:

      Strict Press – Worked up to 160
      Metcon: 6+2 L2 (115# and 10 RD per round)

    • Coach Jen says:

      A happy Joe L is a happy PCF!! And that is all…

    • Shane says:

      Strict Press-210 (PR), previous was 205
      Metcon-9+5 RX

      I got 9+6 but wrote 9+5 for some reason.

      Mark no repped my first 210 press due to slight knee bend. He had a smirk on his face when he told me.

    • Dave Hunt says:

      Strict press: 180

      Metcon: 9+7rx

      Shane, I fixed your metcon score. I wouldn’t have though if I didn’t get that one last dip though.

    • Justin B says:

      Strict Press: 85 to 155; 160 (PR), 165(f), 165(f)
      Metcon: 7+1 Rx

      EMOTM felt like a timed math test

    • Brett says:

      Strict Press: 200
      Metcon: 5 + 7 Rx

      Thanks Mark “no rep” M for the public shaming, er…. I mean encouragement on the press..

    • Jonathan P. says:

      Strict Press: 85-110-120-125-135-145-150-160; 175 – 185 – 195

      Metcon: 9+7 Rx – T-Rex wins again!!!

    • Shane says:

      Jp/Dave, nice scores fellas (squeezing a stress ball and grinding my teeth as I type this).

      Dave gets the win due to Crossfit HQ ringdip standards. They mention something about shorts arms and no reps.

    • Joe W says:

      …but Shane, they didn’t set a PR before their Metcon score. So you have that going for you, which is nice. (can’t beat a good Caddyshack quote)

    • Mark M says:

      Nice job Brett!
      JP, imagine your strict press if you had to push that bar a whole ‘nother 18 inches. Then you’re in my world. 🙂
      Dave also gets the win for use of “though” in a sentence. Hard to get that word in more than once by my experience. Very nicely done.

    • Mel says:

      Did this at the Police Academy. We only have straight dip bars.

      SP- 80#

      2 + 8 rx weight and strict dips no kip.

    • Mark M says:

      Nice job Mel!

    • Jess H says:

      SP: 80 (5# PR)
      Metcon: 4+6 L2

    • LJ says:

      Nice job today guys !