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Competitive Fitness 01.07.15

6
Jan

Competitive Fitness 01.07.15

***Reminder*** this Saturday will be our second annual In Gym Winter Throwdown, sign up will be closed this Wednesday. We are not charging anything for this competition, but have come across a opportunity to help out some family friends that are going through some hard times. I know that any donation will help. To donate (click here)

Here is a little write-up.

On Sunday, November 2nd, little Warrior Princess, Kiara, was taken to the hospital where it was discovered that a tumor had formed on her cerebellum.  Kiara was immediately signed up for surgery and one of the biggest battles of her life, brain cancer. 

This battle will be long and it will be costly. Her parents, Keren and Jeremiah, have devoted their lives to helping others. They are self-employed helping people reach their goals and become fulfilled physically and spiritually. They have touched numerous lives with their sound advice and absolute devotion to God.  They are struggling now to find ways to cover medical costs and care for their three children. Now we have the opportunity to bless them and their dear daughter as she fights this terrible disease.” For more information (click here).

Don’t forget our 12 week Transformation Challenge starts next Monday. (click here) for more information.

 

Prep work
50′ inchworm push up
2X10 drinking birds
2X10 leg pumps

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or you can use this calculator resource.
For full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.

B.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots
It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.
Rest until the clock reaches 12 minutes, and then…

C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Single leg double KB RDL x 10 reps 5R5L @ 3121
Rest 45 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Four sets for Max Calories of:
3 Minutes of Assault Bike
Rest 60 seconds
90 Seconds of Hip Flexor/Quad Stretch (tighter side)
90 Seconds of Hip Flexor/Quad Stretch (other side)
Rest 60 seconds

Cool down
Mobility
Post results

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4 Responses

  1. sandra

    Deadlift
    *Set 1 – 10 reps @ 50% of 1-RM 135
    *Set 2 – 10 reps @ 60%165
    *Set 3 – 10 reps @ 65%175
    *Set 4 – 8 reps @ 70%195
    *Set 5 – 6 reps @ 80%225
    Rest 2-3 minutes between sets.
    If you don’t know your current 1-RM you can make an educated guess, or you can use this calculator resource.
    For full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.

    B.
    For time:
    25 Wall Ball Shots (/20 lb)
    Run 400 Meters
    20 Wall Ball Shots
    Run 400 Meters
    15 Wall Ball Shots
    Run 400 Meters
    10 Wall Ball Shots
    T%ied to do unbroken. Only dud 15 unbroken. Finished exactly 12 minutes, and then…

    C.had to leave did at least 3rds 35lb kb5:35
    Five rounds for time of:
    30 Double-Unders
    15 Kettlebell Swings (32/24 kg)

  2. B-

    A. Based it off of a very light percentage off of 365 . Being careful when it comes to deadlifts

    B. 9:06 with the run/unbroken 25lb

    C. 5:33 really felt tired on this one.

    D. Subbed the hip extension for double KB single leg RDL.

  3. A. Based off 425
    10x 225
    10×255
    10×275
    8×305
    6×340 this felt heavy but manageable
    B. 9:37 i think. This felt better then i thought.
    C. Back was pretty tight from B so did step ups and Double Unders. thing this took 5:43
    D. Done felt good until the final set of RDL i tweaked my lower back left side so i stopped. Will do a lot of stretching and mobility tomorrow on it. High volume of squatting and deadlift usually pisses it off a little, so i will have to be careful with it.

    Marcos

  4. Tina

    A) 140-165-185-195-220

    B) 9:59 – rowed 400 meters instead of ran

    All wall balls unbroken except the 20 round …I did 13/7

    C)30 doubles
    15 know swing 53lb kb…finished in 9:20

    D) I did a round of good mornings

    And did 3 rounds of supine ring rows

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