Mathieu [1m83 - 78kg - Crossfit/endurance]

C'est un stremon

Hahaha j'avais l'influ à 200% mdr alors j'en ai profité, me suis sorti les doigts du cul

Bravo Tiouz... tu ne cesses de progresser c'est affolant.

bravo pour le clean ! et le snatch est ultra propre je vais m'en servir pour bosser

Ooh merci les gars ça fait plaisir !!
Ce matin encore du travail de Snatch, gros travail en doublets et triplets prévu, puis EVENT 3 Regionals

PS : Je posterais la video du Clean

May 23, 2015 – Competition

Workout of the Day
A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 2 reps @ 80-90% of 1-RM

B.
For time:
Run 1 Mile
50 Overhead Squats (135/95 lbs)
50 GHD Sit-Ups
150 Double-Unders
50 Sumo Deadlift High Pulls (135/95 lbs)
50 Box Jump-Overs (24″/18″)
——————————————

1000m row
Mobility

4 sets
30sec Nose to wall
60sec rest


A- 55kg barbell
1 hang snatch + 1 full snatch
10 sec between singles

B- 50kg barbell
1 mile run : 7min32
OHS : (10+10+10+10+10) 13min09
GHD : (20+10+10+10) 17min19
DUs : (100+50) 19min20
SDHP : 1 by 1 good pace 25min13
BJO : good pace

TOTAL TIME : 28min19


ADDED
For Time
50 T2B / every break 15 WBS 9kg ball
TIME : 6min50

On s'est bien donné cette semaine ! Bravo pour tes perfs !

Ce fameux event 3. Un jour que j'ai deux heures à tuer je me le ferais

Lundi 25/05/15

WARM UP
Mobilité
2 rounds : 500m row / 30 jumping jacks

"DANIELS" For time
50 pull ups
400m run
21 thruster 45kg
800m run
21 thruster
400m run
50 Pull ups

TIME :17min25
50 premieres 10 puis 5 par 5 (butterfly)
Tous les thrusters 11+10
50 dernieres 5 pat 5 jusqu'à 35 puis 1 par 1

Énormément de temps sur les PUs, me suis senti lourd dès le début mais je connais mes points faibles


SKILL barre à 60kg
Complexe every 2min for 20min (10 sets)
1 Clean pull
1 hang squat clean
1 squat clean
1 push jerk
1 split jerk

Bonnes sensations, barre pas lourde de façon à travailler la technique et explosivité.


AFTER PARTY 4 sets
Min 1 - bench press x6reps 70kg
Min 2 - LSit 20sec
Min 3 - strict chin-ups x8reps

T'es pas loin de Patrick. Tu dois pas perdre autan de temps que tu penses sur les tractions. Joli

Il s'accroche de plus en plus le bougre !

Il me met quand même 1min35 le jeune ^^ :p
Mais je progresse je progresse !!

Voilà la vidéo du Squat Clean à 110kg à la fin du ladder

belle !

May 26, 2015 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans

Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

C.
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders
——————————————

Mobility
500m row then 5x30/30

A-
HSW : 10+5 / 16UB / 16UB / one more, 18m UB PR  
1min max V-Ups : 10+10+10/15+10+8/10+15+8
STC : 4 / 5 / 4

B- 
2x70 / 2x75 / 3x80 / 5x85 / 4x87.5 / 3×90 / 1×95 (PR)

C- 
HSPUS : 9 / 7 / 3
DUs : 137UB / 110UB en 1min PR / 54UB

ADDED 4 sets
12 weighted GHD sit ups (10kg ball)
1min rest

Il ne cessera jamais de nous étonnés ce Tiouz avec tous ses PR !! Bien joué

May 27, 2015 – Competition

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed
——————————————

1000m row
Mobility

A- Front squat
70/80/90/100/100

B- based on my 1-RM hang snatch 65kg
42/45/50/52/52/55/55/58/58/62

C- 70kg barbell
TIMES :8'43/ 7'05/ 12'14 / 11'32/6'18

Row(6) : 1'46/1'49/1'49/1'50/1'52
MUs : 1by1/1by1/1by1/ 10fail so C2BX10reps/ C2Bx10
OHS : UB/UB/UB /UB/UB

To much pull..back and biceps are dead. I think tomorrow will be a full day off for me !!

D- SKIP i'm done

Oups une bétise...
4eme round je fais des ring MUs encore et c'est là que je fais les 10 fails d'affilés.
Du coup je passe en 10 C2B au 5eme round
Désole ce wod m'a mis dans un sal etat ^^

7*70 ohs en étant fatigué c'est bon!

Arf ces MU c'est chaud!

Voilà la vidéo de mes 18m UB en handstand walk.
Je me souviens encore le jour où j'ai dis à mes potes "les gars j'ai fais 6m UB sur les mains yyyouuhouuu !!!!"




Oui Teba ces MUs....ma hantise !! Faut que je les bosse.
Et du coup je pense refaire l'EVENT 3 des Regionals en Rx voir le temps que je vais mettre. Car là à 70kg c'était top

5x7 OHS à 70kg 

May 29, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
——————————————


1000m row
Mobility

A- Front squat + jerk 
60/70/75/75/80/85

B-C-D 
HSPUs with abmat

4min : HSPU(UB)+ BJ + STO(65kg 4 then 3 by 3) + 4PU

6min : HSPU(7+3) + BJ + STO(60kg 5 by 5) + PU(10+5+4+3+3) + 10DUs

8min : HSPUs(5+3+2) + BJ + STO(5 by 5) + PU (5 by 5) + DU UB + 3HSPUs

ADDED 4 rounds
6-8 reps bench press 70kg 
8-10 strict T2B
1min rest

May 30, 2015 – Competition

Workout of the Day
A.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

This workout is named after bad ass Invictus Athlete and owner of CrossFit Park Hill Michelle Kinney, who had to sit out this year due to injury, but will undoubtedly be back stronger than ever next year.

B.
Three sets of:
Strict Toes to Bar x 10 reps @ 2110
Rest 60 seconds
Handstand Walk x 10-15 meters
Rest 60 seconds
——————————————

1000m row
Mobility

SKILL 
Every 90sec for 8 sets
1 snatch grip deadlift
1 hang squat snatch
1 high hang

40/45/45/47.5/47.5/47.5/47.5/50/50

3min rest then...

Squat snatch x2 reps
Every 2min (8sets) 50kg

A- "Kinney" 125kg barbel / C2B
Impossible to do some MUs...even during warm up on the barbell or the rings

1600m 7min37 / C2B 5+5+5 / DL 5+5+5
1200m 6min10 / C2B 6+4 / DL 5+5
800m 3min 4p / C2B 5 / DL 5
Total Time : 28min1

B-
T2B : 10/10/10
HSW : 10UB / 10UB / 10UB

June 1, 2015 – Competition

Workout of the Day
**Program Note- This week will be a mix of testing and transitioning into our next cycle, which will begin on Monday, June 8. If you have friends who are looking for a program with a kick ass community supporting them, please encourage them to jump on and participate in the Invictus online community.**
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

Build over the course of the six sets to something heavy for a triple.

C.
“Muscle-Up Volume Testing”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

D.
Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2110
Rest as needed
Glute-Ham Raises x 6-8 reps @ 2011
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

-----------
500m row
Mobility

SKILL Every 2min for 12min
1 strict ring MU
1.1.1.1.1.1

A-Every 2min
1 high hang + 1 hang snatch + 1 full snatch

B-Strict press x3 reps
50/52.5/55/55/57.5/60PR

C- Ring Muscle ups
4/2/1
Really bad

D- DONE 65kg barbell

ADDED 4 sets
5 UB kipping C2B
60sec rest

T'a pas fait un peu de rameur aussi ???

Et quoi Tiouz ??? Se passe quoi sur les MU, je t'ai connu en meilleure forme

Chuuuut Newjack, j'ai été entrainé dans un piège haha !!
Oui Adyxion, en ce moment pas trop ça les MUs, mais je vais commencer par les bosser en stricts afin de gagner en force sur ce mouvement