Workout of the Day
A.
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips
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A. 60/70/80 x3
85×2/82,5 x3
B. 4 rounds
Performance A: 185, 205, 225, 235, 245 (f)
Performance B: 3 rounds + 9 burpee box jump overs and 8 push press.
I’m new to the competition blog here. Def not at strong as most of the people here but I really enjoy the WODs on here and look forward to seeing my progress. From upstate NY (crossfit Binghamton)
A) done (subbed chest-to-bar)
B) 155,175,185,205,225,235,225,215
C) 155,185,205
D) 1 round
hi! i have been following your performance program for about 4 months now and already see some good improvements, so i thought i might as well post results
A.
35 kg x 3
40 kg x 3
45 kg x 3
47,5 kg x 3
50 kg x 3
B.
2 rounds RX + 10 reps (banded ring dips)
should i have scaled the weight on the push presses to get more rounds? or use the RX weight and try to get better at it?
Welcome and thanks for posting! To answer your question, it depends on your goals. I’d say that unless your focus is to get much stronger, then you should always modify the weight to hold to the intent of the workout. If you’re ever insure just ask!
185 all 5 sets
3 rounds 3 box jumps
Great job, jake!
a. 95 x 3
100 x 3
105 x 3
115 x 3
120 x 3
b. 3 rounds + 9 box jump overs
Rxd weight
Used the thin black band for the dips
Jumped onto and over the box for the box jumps
Getting better at push presses! Last week I struggled with 85
I was going to say! Looks like you crushed those push press!!
BOOM! That is a great gain! Nice work Paige.
a. Handstand walks/ single arm kettle bell press 4×8 @1.5
A. 180/190/205/220/235F
B. 3+9 struggled on this one good lord
How are your triceps?
Pretty weak at the moment haha ! I did the dips strict if it makes a difference
! But definitely struggled with those !
A. 115/135/155/175/195
B. 3+4 RX
Great score for B! Keep posting your results and any questions!
A. 155,175,185,195,200
B. RX-4+1 Burpee BJO
Great job, nick! Especially on part B!
A. 135/145/155/165/175
B. 3 + 7 Rx but with Strict Ring dips
Nice work with the dips!
A. worked to 170# x 3
B. 2 + 18 Rx
Awesome, Aaron!
A. 73/84/93/104/104
B. PP @73# and stationary dips
3 rounds plus 4 BBJO
additional work: rounds of push=ups and some possible running intervals if able to
Great job, G!
A. 165/185/205/225/240
B. 3 rounds + 9 burpee box jump overs
Great day!
240, Beast mode!
A. 185, 205, 215, 235, 255
B. 3 rounds plus 18 reps. Subbed Bar dips for rings.
Started the day with some Snatch Practice and finished with negatives on my pull-ups, trying to work on weaknesses everyday.
Great job, Todd! What is the current pull-up situation and what is your goal?
I’ve got about 4-5 strict for a couple rounds neutral grip, regular grip about 2. After that I’m kipping for sets of 2-3, anything over 10-12 I’m hitting singles. I would like to be in the 15 strict range and maybe 20 kipping but at my current body weight that would be a lofty goal.
https://invictusfitness.com/wod/april-2-2015-performance/
A) 205, 225, 235, 245, 255 (10# PR!)…The footwork and Jerk Balance beforehand really helped.
B) 11:02, my strict pull-ups suuuuuuucccccckkkkk
Awesome that you thought to incorporate those jerk drills into your warmup!
And a PR star!
95.135.155.175.180.185
3rds RX
Awesome job, tony!
85.90.95.105.115
2rds plus 9bjo rx weight on bb and banded dips
Tell me more about your dip situation and goals.
Banded dips. I can do strict dips just can’t kip the stupid things so I opted to band them with a kip for the sake of time.
A. PP 3 x 155-165-175-180-185(2)
B. 3rds + 20 subbed T2B for dips
Not quite the same movement family, but timing was similar. PP were tough, started getting a little jerkish on rd4.
Nice work Andy, I am kinda jealous you didn’t do ring dips…
those things are my Achilles heal!
make them part of your warm ups, they’ll be nothing to you after a while
You better man than me, TTB would have killed me, so you did two cardio movements cause TTB takes alot
TTB are a relative strength, could have pick something goatier I suppose. Missed your update, you in the mountains? Makes for fun METCONs.
You are right on the strength….yes I’m stationed here in Nevada for the next 3 years, gotta get used to this altitude, but in the long run it would make me better I guess..had a great time in Miami and was able to go spearfishing a few times and actually kill my new PR hog fish, kind of hard to find those in a good size in that area, it has been overfished
Hogfish PR star!
That sounds spicy!
We did bench press for strength then Push Press 5×3
Odette
55/60/65/70×2/70×2
Then 3 rds and 9 burpees over box (using stationary dips and 20 inch step us) still having issues with box jumps, she gets fever and stomach upset when she sees box jumps on the wod, definitely psychological
Joan
145/155/165/170/180
4 full rounds Rx, can’t wait to get my breathing right…..this one was definitely harder than yesterday
I know more than one person that gets a little scared of those box jumps… It is a VERY mental thing for some. I think the key is start small and work up. Maybe even start with a 45# plate and work up…?
4 rounds Rx! I be you were saying “need more air” between reps on this one. I remember trying to breath being dropped off at 7500′ elevation. I was gassed walking to the hooch!
She has done 16 inches and even 18, but lately she freaks out, maybe cause when she qas doing 16 she felt a few times, so I told her get over it it happens to all of us, but she probably needs to reset, and restart maybe 12 to 14 inches, is more painful for me cause am the husband and I know she can do it…but we all have our kryptonite…thats a good point on the 45s….yeah is like breathing theough a snorkel while working out, I had to slow down my pace but concentrated on doing 6/3 on… Read more »
I’d say to tAke it down a few inches – especially when for time – and let her conqueror that before bumping if up. The goal is to be explosive and turn over reps quickly do if that isn’t happening then we might pick a different movement.
A. 100 kilogram
B. 3 rounds and 21 reps
Nice work! on A and B!!
100 keys?! Nice job!
Yes mrs Michele 3 reps at 100 kilogram.
Thank you very much
A. 165-185-195-205-195.
B. 4 + 10 RX.
BOOM!!! 205 PP then 4+10 is awesome!!
Great job, Jon!
Catching up! Did yesterday’s WOD.
A: worked up to 155# did most reps at 135# to focuse on technical and speed under the bar)
B: 12:20
Row
135# PHC
Double Unders
How were the DU for you Victor?
Broke them up into sets of 10-15. Mainly legs were fatigued from the cleans. Lol
Great job, Vic. Seems like things are coming along.
Stuck in a hotel gym with no rings and only dumbells up to 50#
a. subbed strict DB press 45#, 55#, 55#, 55#, 55#
b. 9 burpees. 9 DB push press, 9 pushups. 4 rounds + 9 push presses
Way to make the best use of a hotel gym!!! It is always challanging, but with a bit of creativity you can still get a great workout in with the limited stuff they have.
But the good thing is there was probably mirrors everywhere so you could watch yourself do it! That always freaks me out when I work out in hotels. I make some goofy faces! But I can also see horrible form from time to time too!!!
Way to #findaway while on the road !
A. 205
B. 2+25 (bar dips)
Good work Kyle!!! 205# BOOM!
Great job, Kyle!
A. 175-185-195-205-215 PR!
B. 3+6 Rx Ring dips held me back… I must say that was a tough WOD!!! Burpees were even hard!
Well done on the pr.
That’s solid work on part B.
215? You are a beast. Congrats on the PR!
Thanks Justin, but far from beast. Its interesting that on a press I can only do ~145-150, but add in just a bit of hip drive and boom, 65# more go up!
I’m in the same boat man. Great work!
I might need new hips. I find the generic rule is right on the money on my OH lifts. PP adds 20% to my Press, Jerk adds 20% to my PP.
Right on it! Awesome, Andy.
PR star! Double whoot!
Nice 215 x 3, means you can push press over your bodyweight, nice work
A. 115,135,155,175,190 (pr)
B. Rxd 3 rds plus burpees plus 3 push press
My shoulders were shot after rd 1. Much harder than I expected
Nice work Forrest. I agree, tough WOD all around!
PR star! Congrats, Forrest!
A. 185/195/200(PR)/200/195 all x3
B. 3+3 Rx – broke the push press into 2 sets of 5…..which means I did 10 push presses each round because I clearly can’t read! Those ring dips were sneaky at the end.
Over achiever!!!
Great work! Ring dips killed me!
PR star! Didn’t you think it was weird that everything else was in 9’s?
Greg was in the zone today!
Haha yes! Was so focused on breaking them up in 5’s!
Nice job on PR, why did you keep same weight for set 4, and lower the weight on the last set?
Right wrist was feeling a bit sore and didn’t want to push too much. Knew I had the workout ahead! Looking forward to next time.
Nice, do you wrist wraps?
Yes I use them!
A. 135/155/175/185/195
B. 2+21 push press @ 135, green band for dips
Woo hoo! How are those dips coming along?
Dips were rough. They slowed me down. I have the form down but just need to build my strength.
A. 50-55-60-65-60 [kg]
B. 3+1 Burpee @45 [kg]
Great job, Erik!
A. 185/ 195 failed, dropped back to 185/190/195/195×1
B. 3+3 @135, 24″ box jumps and red band for dips
Nice job! How were the dips?
Thanks Michele – the dips were good, I finally moved up from the green band. They were much more difficult, but it was time to move up.
a: 60*3-70*3-80*3-82*3(f)-82*3(f)
b: rxed 2r+9burpee
Welcome, Junsoo! Keep posting results and questions!