1/30 at CrossFit Invictus

Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

125 w/25#DB, 20#DB, 53#KB
135 w/35#DB, 25#DB, 53#KB
155 w/45#DB, 35#DB, 70#KB

1/29 at CrossFit Invictus

Take 15 minutes to build to a heavy Power Clean

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

A. 135# – failed at 155 cause I was pulling wayyyy too soon. Need to work on form a LOT!! For reals.

B. 5 Rounds at 105# – was pretty happy with this!




65# across the board.  Did a few at 85 but felt wobbly so stayed low and worked on form.  Need to work on OHS a LOT more!!

Seven rounds for time of:
4 Power Snatches (135/95 lbs.)
6 Power Cleans
9 Deadlifts

Time: 17:24rx  Holy power snatches!  that sucked.


EMOTM 10 Minutes
2 Front Squats
5 Knees to Elbows

Deadlift (225/155)


Diane – 12:30 rx

I hate you Diane, I hate you so bad. Whore.

Just another reason the Cowboys are stupid….

The Monday Morning Quarterback


So trouble has found its way back to Big D and the Cowboys once again.

Jay Ratliff, starting nose guard, was charged with DWI after he crashed his pickup truck into a tractor-trailer in Grapevine, Texas.  According to police in Grapevine, it will take up to 10 days for the results from the blood-alcohol test to be processed. However, at the scene police stated the Ratliff showed 12 clues of intoxication while performing 3 separate sobriety tests.

This incident, of course, comes on the heels of the December 8, 2012 incident involving fellow nose guard Josh Brent. He was charged with intoxication manslaughter after a late night crash killed his passenger, and fellow teammate, Jerry Brown Jr.

In June, 2009, Brent was charged with DUI in Illinois. As part of a plea deal, he served 60 days in jail and 2 years probation.

What the hell is going on here?

View original post 303 more words



2-2-2-2 (add 2.5-10lbs from your last double)

5 Rounds
5 Push Jerks (155/105)
10 Burpees

75-85-85-95 (yay!!) First time actually dropping under 95 (mostly!). Small feats.

Metcon: 7:58 rx. This f’ing sucked a big fatty.


3-3-3-3 (add 2.5-5lbs from your last set of triples)

AMRAP 10 Minutes
6 Pistols
6 Pull-ups
6 10ft Wallballs (20/14)

95 across – trying to work on form. It’s not going well.

Metcon: 5+4 RX+ (C2B and 16#)