Monday

Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

Conditioning
6 Rounds:
10 Front Squats (115/75)
10 Push Jerks (115/75)
10 Pull Ups (C2B for advanced)

Rowing
3x350m, :30 rest


Happy Birthday Megan!!

Monday

A.
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes
B.
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 155/105 lbs.

3 Reasons to Eat Grass Fed Beef 

3 Reasons to Eat Grass Fed Beef Written by Invictus Member Kristi Lee Graham, Founder of True Pasture Beef. Grass Fed Beef is a term you may be hearing more and more these days. You may see it in the description of food on your menus, stamped “USDA Grass Fed” on certain packaged meats in grocery stores, from a local CSA at your Farmer’s Market, or you’ve been seeing it online. Fun fact: all cattle eat grass in one form or another, so what does “Grass Fed Beef” really mean? According to the USDA “grass and forage shall be the feed
Read more →

Tuesday

 A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps  
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)
B.
Every two minutes, for 16 minutes (8 sets):
Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set. 

Staying upright in the jerk with JP Bolwahnn - [video]  We see this every time we jerk!!

Napping can Dramatically Increase Learning, Memory, Awareness, and More

Tuesday

Womens Nor Cal Final Heat

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Push Jerk + Jerk
Rest as needed
C.
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters or Run 1 Mile for time.
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters or Run 1 Mile for time
If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Tuesday

Strength
Power Snatch+ Snatch Push Press+ OHS 3@70% of Power Snatch 3 3 3 3@75%
Power Clean + Push Jerk  2 2 2 2@75% of Power Clean 2@80%
Snatch Pull 3 3@95% of Snatch 3 3 3@100%

W.O.D.
4 Min Max Wall Ball
3 Min Max Burpees
2 Min Max HSPU
1 Min Max Double Unders

Wednesday already? shit.

View image from crossfit.com

"Hotshots 19" memorial event, Prescott, Arizona.

Strength
Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

W.O.D.

5 rounds

50 Double-Unders
10 Ring Dips
5 Power Cleans 185/120#

 "Chalk This One Up" with Julian Marquez and Megan Combies - video [ipod] [mov] [720 HD] [1080 HD]

 "We Rally" from the "Hotshots 19" memorial event - video [ipod] [mov] [720 HD] [1080 HD]

Thursday

Strength

Back Squats

Work up to 3 sets of 1 at 90% or more

W.O.D.
Team DT

10 Rounds
12 Deadlifts (155/105)

9 Hang Power Cleans
6 Push Jerk

The athletes will switch on and off movements meaning, athlete A does the deadlifts, athlete B does the cleans, and athlete A does the push jerk. The next round everything flip-flops.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J. 

Affiliate Cup Champions: Hack's Pack Ute - [video]

Thursday

Strength
5 Sets of M.E. Unbroken Strict Pull ups.  60 Sec rest between Sets
Push Jerk 2 2 2 2 2
Split Jerk 1 1 1 1 1     All Jerks 1-2 Min Rest
Post score for lowest set of Pull Ups and heaviest load on both style of Jerks follow rest times strictly.

W.O.D.
45 Double Unders
35 Toes 2 Bar
25 Front Squats (115/75)
15 Hand Stand Push Ups
10 Hang Power Snatches
Run 400m
10 Hang Power Snatches
15 HSPU
25 Front Squats
35 Toes 2 Bar
45 Double Unders

Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter

144lbs: Why Female Athletes Should Toss the Scale and Get a New Perspective

"Poor Diet Sinks U.S. in Health Rankings" by Andrea Cecil, CrossFit Journal article [pdf]

Tuesday 5/7

Strength

• Pull Ups 10min to practice
• Strict
• Kip
• Butterfly
• weighted

W.O.D.

• "Air Force" (At beginning of each minute each athlete must do 4 burpees. 20min time cap.)
• 20 Thrusters (95/65)
• 20 Sumo Dead High Pull (95/65)
• 20 Push Jerk (95/65)
• 20 Overhead Squats (95/65)
• 20 Front Squats (95/65)

Tuesday 4/30

Strength

• 7 min emom High Hang Clean + Hang Clean + Push Jerk

W.O.D.

5 rounds

• 3 reps of 205/135 Power Clean
• 10 Burpee pull-ups

Midline

• 3x20 ghd situps
• 3x20 push-ups

4/29 results. Good job everyone!

Thursday

Strength

Deadlift 5 5 5 3 3 3

W.O.D.

95/65

10 Strict Press

15 OVH Squat

20 Push Press

25 Front Squat

30 Push jerk        

35  Back Squat

Midline 3×20 UB T2B or max effort

Monday

 

Enlarge image

CrossFit CVI.

Strength 
20 minutes to establish a 1RM HBBS

W.O.D.
“DT”
Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

Tuesday

 Original Nasty Girls

Strength
Press
Push Jerk
Split Jerk

W.O.D.
"Nasty Girls"
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)


 "The Significance of the Open" - [video]