Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
Three rounds for time of:
20 Box Step-Ups with 75/45 lbs. in front rack position
15 Box Jumps
(To correctly perform a step-up, maintain a vertical posture – shoulders over hips, knees and ankles – and drive your top heel into the box to power the step-up. Do not jump or drive off of the ground with your back foot. Alternate legs.)
Just Breathe Partner WOD
Russian Kettlebell Swing 53/35
Rest 2 Minutes Then...
Alternating Kettlebell Thrusters 53/35
Box Jumps 24/20
In teams of 2 with only 1 person working at a time
Dedicated to one brave chica, Dev Gurule
Workout of the Day
2 Rounds For Time:
50 Ab Mat Sit Ups
100 Single Jump Rope
100 Flutter Kicks (each leg)
100 Jump Rope
50 Leg Lifts
100 Jump Rope
100 Mt. Climbers (each leg)
100 Jump Rope
Find 1 RM Box Squat
10 Overhead Alternating Lunges 135/95lbs
10 Bar Facing Burpees
Strength- Find 1 RM Thruster
Workout of the Day:
Objective – Power Clean as much weight as possible in 15 minutes.
Rules – You choose the load you will use. You may not scale the load mid-workout. Touch and go at floor only. The weight cannot rest on the floor, and you cannot re-grip. If you re-grip or rest the bar on the floor, you must complete a 200 meter run before resuming your next set of power cleans.
Scoring – Multiply the weight you used by the number of power cleans completed.
Find Your Handicap … and Crush It!
Written by Mike Hom
When a WOD has running, I tend to run back to the entrance of the gym. I’ll walk the rest of the distance back to whatever I am going to be doing next. It’s my recovery time, my opportunity to catch my breath.
It’s my handicap.
I don’t mean to do it, but it has become a bad habit. To be honest, I often don’t realize I am doing it until someone “encourages” me to stop walking to my bar, or whatever the task might be.
Others are chalk addicts. They will always find a reason to stop whatever they are doing to chalk up their hands. I know, I know, some people do have legitimate chalking needs, but most people chalk up their hands to stop what they’re doing and catch their breath. It’s their handicap.
These handicaps are manifestations of a lack of belief and trust in one’s abilities. It is a response to discomfort, a resistance to the changes in your body that are making you stronger and faster. Do not yield to it. You set your intention when you walked through the door to build a stronger body and mind, so don’t let your handicap hold you back from reaching new personal bests. Do not let that desire to stay within your comfortable limits dictate how well you will perform.
As for myself, the “encouragement” of friends and coaches helps me overcome my handicap. You should have no shortage of such encouragement at CrossFit Invictus. I’ll see you at the finish line.
What is your handicap? Post to comments and your friends and coaches will be sure to “encourage” you to overcome them.
Open gym 4 p.m.
Just have to say how proud I am of these guys and ladies. You went in and represented like a boss! Watching Stop Drop and Squat prepare for this comp was truly inspiring. For Ambria and Jen, it was their first comp outside of the Spartan (Jen) and a little more seasoned Natalie, brought it all together. Strong and beautiful!
Team Better Ladder than Never just kinda came together spur of the moment working together to get it done. Great team work!
Shout out to Coach Shane Harmon for your help getting the teams prepared for this competition. Thanks also to the athletes that came out to support them. You rock!!!
Thanks to the 2017 Southern Coloradao Firefighter Olympiad and Tim Trujillo for putting together a great competition.