My first dance with a CrossFit Invictus WOD

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With the CrossFit Open only weeks away I’ve found myself wanting (or maybe needing is a better word) to up my training.  Yesterday I opted to try my luck at squeaking in two WOD’s – the first early morning with a good friend of mine, Owen Clark, who is new to CrossFit.  Owen is on a 90-day challenge to regain his athleticism and I have to say, he’s one tough dude.  Last week he danced with “Lil-Cindy” and yesterday had his first run-in with “Lil-Barbara”.  He and his friend, Matt, did fantastic and completed “Lil Barbara” without any hiccups.

The afternoon for me proved more challenging as I had my first official go at a CrossFit Invictus programmed “Competitor” workout of the day.  And I liked it!  Pete and a few of the other Fitness Town guys have followed Invictus for a while and I’m amazed at their progress they’ve been experiencing.  I had to have a taste… and you know what, it was good!

Morning Workout

“Barbara” (5 rounds for time) or “Lil Barbara” (3 rounds for time)

• 20 x pull-ups
• 30 x push-ups
• 40 x ab mat sit-ups
• 50 x air squats
• Rest 3 minutes

For scoring, subtract the rest times and add up total time to complete the 5 (or 3) rounds.  I completed “Barbara” in 14:51 (New PR!)

Afternoon Invictus WOD 02152012:

Pete K Crushing a set of heavy deads

A.  Build to a heavy, but not 3-RM, Deadlift x 3 reps

Went 225 x 3, 285 x 3, 315 x 3, 375 x 3, 405 x 3, then stopped.

B. Rounds of 9, 7 and 5 reps for time of:

• 315 lb Deadlift
• Burpees

(This is going to be a burner, but I want you to be safe and emphasize PERFECT mechanics throughout your deadlifts. This is not the time to prioritize intensity “at all costs.”)

I completed this workout in 2:01.  Fell apart on the mechanics with my last set of dead lifts.  Going to have to really work this to support proper positioning or my back is going to revolt against me.

C.  Eight sets for max meters:

• 30 seconds of Rowing (for max meters)
• 90 seconds of Rest

This was a fantastic workout and big thanks to Anthony, Keith and Pete K for being there to WOD together.  There’s something to be said about energy in groups, this is clear when you have the opportunity to train with guys that will push you every step of the way.  There were times where I wanted to back off or rest, but knowing that my peers were there to egg me on, it wasn’t going to happen and I pushed through those soft spots.

I managed to eke out 1,413 meters in 8 sets, averaging about 176 meters per 30 second interval.

If you are tight on time I recommend Part C.  This rowing workout was a gasser but leaves you feeling awesome afterwards!