Thursday 141106



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Partner Med-ball Sit-up

3 x 30 (15 each)




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Another Thursday WOD from CrossFit Football:

Every Minute on the Minute for 8:00 complete:

12 Kettlebell Snatches, 70#/55#

Switch hands as needed, and no they don’t need to be unbroken sets, though that would be cool if you pull it off!





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Lorraine getting after those ball slams!!!

Here’s a great article from CrossFit Invictus on scaling pull-ups. We talk a lot about options for a movement when things need to be scaled. Here’s some insight that you’ve probably heard before! In the article they reference the “brilliant Invictus coaches”. Lucky for you that your home box is Evolve and you have some pretty awesome coaches as well!!

Modifying Pull-Up Reps
Written by Lindsey Johnson

We get this question a lot, especially when we have a large number of pull-ups in the workout. It really became a concerning question for many of you on Friday the 26th of September, based on the Performance program.  If you recall, the workout was as follows:

Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)

This one was a doozy for some of our members, and we saw fear and utter panic as members asked us: “I don’t have that many pull-ups, I’ll be jumping the whole class! What should I do?” Have no fear, the next time you see this workout! Here are a few tips to help you get through any workout that has a more pull-ups prescribed then what you feel comfortable attempting.

Tip #1 – Don’t go backwards! 

This one is my biggest rule: if you have kipping pull-ups – even 1 – don’t go back to using a band! You worked so hard to get there so don’t cheat yourself! In a workout like the one listed above, where pull-ups are a the main portion of it, one of two things will happen: you may end up doing more pull ups than you thought you could (this happened to many of you, hooray for PRs!) or you’ll end up doing a lot of broad jumps. If that’s the case, it’s not the end of the world! If you PR’d, then well done you! You performed much more than you expected!

If you generally modify your pull-ups, use the same modification you would normally do and perform max repetitions at that same modification. In this workout, the game is the same, regardless of whether you’re doing 29 unbroken pull-ups, or 3.  You’ll have to rest a bit after the broad jumps as the goal is to get as many pull-ups as you possibly can.

Tip #2 – Cut down the reps but stick with the movement! 

Let’s use a different workout for this example.

3 Rounds for Time:
30 pull-ups
30 push ups
400 meter run

That’s a lot of pull-ups! Your ability at pull-ups may determine how much you cut the reps by in this workout; but if you’re pretty new to the pull-up scene, we recommend that you cut that number in half. Fifteen pull-ups is a more doable number than thirty for many of us.

If you generally use a band, that’s ok, since this workout is going to take a little more time. If the band isn’t happening or we’re just not there yet, ring rows are also an option. Be sure to keep that midline tight and shoulders back and pull with good mechanics!

Tip #3 – Find out the time domain and keep the integrity of the workout! 

Your brilliant Invictus coaches will be able to tell you what the “point” of any workout is – so ask them!  Example workout:

10 Box Jumps
10 Pull ups

In this particular workout, the idea is for you to go as fast as you can and get as many rounds as physically possible, so we don’t want  you to stare at the pull-up bar for 3 of those 4 minutes. If you have pull-ups and ten reps is still spicy, your coach may recommend that you cut the reps down to maybe 3-5.  If you don’t have pull-ups, we’ll switch them to jumping pull-ups here for all ten reps. The idea is to move you along super fast and onto the next movement, so taking the time to get into a band is not ideal in this situation.

The moral of the story? Talk to your coaches; our brilliant coaches here at Invictus can help you determine what the best option is depending on your ability level. If you’re injured, the modification is not clear until we get more information, so again, ask away! That’s why you’re at an all coaching facility – we’re here for you! Now that you’ve got the tools, get your pull-up on!

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