Workout of the Day
A.
A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
B.
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)
Workout of the Day
A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
Meal Preparation Ideas
Presented by Executive Chef Kat Humphus
Join professional chef Kat Humphus as she shares some of her best tips and tricks for meal preparation. Kat is an award-winning chef and owner of “Kat’s Kitchen Collective”. She also recently appeared on Guy’s Grocery Games as well as Beat Bobby Flay on The Food Network. In this video, Kat goes over some of her tips for making meal preparation a little easier and some ideas on how to add more variety to your cooking.
Kat’s Tips For Meal Preparation:
Set up your prep station. Some items to have:
Keep a well stocked pantry with a variety of ingredients to keep the flavors of your dishes drastically different. Example, have ingredients like sesame oil or curry paste to create Asian flavors or chipotle peppers in adobo for a Mexican twist.
Utilize kitchen tools and machines efficiently. Example, if you are making pesto in your blender, and then need to make salad dressing after, it won’t be an issue if you make salad dressing in the same blender without rinsing it out. In fact, it will add a nice herby flavor! Also, don’t be afraid to use the slow cooker in your down time… like when you’re asleep!
Have fun, experiment, and don’t be afraid to fail! Keep the variety interesting!
Experiment with different methods of cooking the same item to yield different results. For example, you can do a million things with a red onion! You can..
Recommend Articles:
32 Must Have Pantry Ingredients by Chef Kat Humphus
17 Time Saving Tips You Can Start Using Today For How to Meal Prep Like A Pro So You’ll Never Dread It Again! by Chef Kat Humphus
Tools and Ingredients Mentioned In This Video:
For more ideas and recipes, visit Kat’s website at: http://www.katskitchencollective.com/
Congratulations to the Week 3 Invictus Athletes Moving on to Games!
Written by C.J. Martin
The final week of the 2015 CrossFit Games regionals was a great one for Invictus athletes. I would like for the entire Sea of Green to join me in congratulating Regan Huckaby, Kevin Simons, Kristin Holte and our friends from CrossFit Marysville on earning their returns to the CrossFit Games.
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.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s heaviest single.
B.
Take 20 minutes to build to today’s heaviest…
Clean x 1 rep
C.
“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups
Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 49 reps.
This workout is best performed with either multiple barbells or some training partners who will change the weights for you as you perform your handstand push-ups.
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed
——————————————
There are still spaces available to the last Invictus Athletes’ Camp before the 2015 CrossFit Games! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register.
CrossFit Tuluka was the first affiliate in Argentina. Today, the founders run five locations and host more than 3,000 members.
Along with most other affiliates in the country, CrossFit Tuluka faces a unique obstacle. Due to strict customs regulations, owners struggle to outfit their gyms. The majority of the equipment found in Tuluka’s five locations has been manufactured in the country. It takes seven days to make a single barbell, says Tuluka partner Martin Casas.
Members and owners make the best of it, but the lack of equipment has caused disappointment in the past. Tuluka boasted a sizeable membership shortly after opening its doors in the midst of the 2014 Reebok CrossFit Games Open. When Open Workout 14.4 was announced, the affiliate hosted a party. A crowd gathered in front of a screen to watch Josh Bridges and Scott Panchik complete the workout at the live announcement in Seattle, Washington. But hearts dropped when Director of the Games Dave Castro announced a 60-calorie row as the first task. CrossFit Tuluka did not have rowers.
The affiliate wasn’t alone, as 15 percent of the affiliates in Argentina were without rowers. Then a magical thing happened: The community came together to complete 14.4, with some affiliate owners and members traveling as far as 1,000 km with their rowers. Tuluka hosted a barbecue in the street, and athletes continued to row for three days following to complete the workout.
CrossFit continues to grow in Argentina, and CrossFit Tuluka founders and members are proud to have planted the first seeds.
Video by Gary Roberts and Travis Cosentino.
9min 43sec
Additional audio: “CrossFit Radio Episode 310” by Justin Judkins, published Dec. 28, 2013.
The individual PDF articles published in May 2015 are collected here in a single download.
The video and audio posts are not contained in the PDF.
The articles included here are:
“Broken Window, Broken Affiliate?” - Israel and Napier
“Dueling the Devil” - Saline
“Unfit to Print” - Beers
“No Rest for the Foolish” - Starr
“Athlete Emotion Project” - Re, Brian, Cannon and Wittenber
“Brain Cramps” - Achauer
“License to Live” - Saline
“More Pop at the Top” - Starr
“Enemy Unseen” - Cooper
