Saturday, October 25, 2014

Make up WOD or strength.

Friday, October 24, 2014

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps

From CrossFit Invictus October 17 Performance WOD.

Thursday, October 23, 2014

WOD Throwdown

7 rounds of overhead squats with a pull-up tie breaker

- Each round is 2 min, no rest between rounds. Your rest is the remaining time per round.

- You get two attempts per round to make ONE successful lift. If you make your first lift, you do not attempt a second lift in that round.

- Your score is the cumulative number of LBS you lift over the 7 rounds. (The max number of successful lifts is 7. Do not do multiple lifts in a single round)

- Start each round with the bar on the rack.

- You may start at any weight you like, but you must go up by a minimum of 5 lbs each round (unless you fail the lift twice in one round, then remain at that weight [for the following round]).

- In round 7, once you complete your lift (or fail twice, or decide not to attempt), use the remaining time in the round to do max pull-ups. You do not have to re-rack the bar before going to pull-ups.

-Pull-ups are strictly for tie breaking and will not add to the total weight. For example, if you lift 800 lbs and do 20 pull-ups, you will still rank below someone who lifts 805 lbs and does no pull-ups.



Wednesday, October 22, 2014

Bring your long socks!!!

Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

Tuesday, October 21, 2014

Front Rack Mobility and Deep Squat Mobility

Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

From CrossFit Invictus October 14 Performance WOD.

Monday, October 20, 2014

Shoulder/Overhead Mobility

Take 15-20 minutes to build to a heavy Jerk (Split or Power)

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)

From CrossFit Invictus October 13 Performance WOD.

Sunday, October 19, 2014

Get out and play! Do some meditation or yoga. Take time to enjoy life!

ocean enjoy today

White Chicken Chili

Thanks, Paige, for this recipe…

To fit into a strict Paleo diet, just leave out the beans… but chili isn’t chili without beans, IMO!

White Chicken Chili

4 skinless, boneless chicken breast
4 cups chicken stock
1 clove garlic, minced
1(15ounce) can white beans with the liquid
1(15ounce) can green chillis with the liquid
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon chili powder
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon chopped fresh oregano


1. Add chicken to a 4-quart, heavy bottomed dutch oven or stockpot.  Add chicken stock and cook until tender (about 15 minutes). Shred chicken with two forks and then add back to the liquid.
2. Add garlic and onion to stockpot, white beans, green chillis, dried oregano, cumin, chili powder, salt, pepper, and chopped fresh oregano. Stir until well-combined. Taste for flavor and adjust to your preference.
3. Simmer on low heat for about five minutes. Remove from heat and serve.


Saturday, October 18, 2014

Make up WOD or strength


Friday, October 17, 2014

Work deep squat mobility in warm up.

Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets

Work thoracic spine mobility after Part A.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar

From CrossFit Invictus October 10 Performance WOD.