Workout of the Day:
For time:
15 Thrusters (heavy)
30 Pull-Ups
12 Thrusters
24 Pull-Ups
9 Thrusters
18 Pull-Ups
(These thrusters should challenge you. For some that might be 95 or 135 lbs., for others it will be 155 or more.)
It’s Time to Register for June Coaching Sessions with Sage!
Written by C.J. Martin
A new month is upon us, which means a new opportunity for 8-10 individuals to be coached on their Olympic lifts with Sage Burgener. Sage’s first two groups have made amazing improvements in just four weeks. For instance, Coryna “Lil’ Cheddies McBean” Holcombe’s improved technique allowed her to squat clean 10 lbs. more this week than she did in January when we completed “Elizabeth,” and she still cut her time by more than three minutes!
Beginning next week two new groups of intermediate and advanced lifters will have an opportunity to work with Sage and only three or four other athletes for one hour a week for four weeks. Sage will coach two separate groups of four to five individuals, one on Monday nights at 6:30, and one on Wednesday nights at 6:30. The cost per person will be $49 for CrossFit Invictus members – that’s $12 per hour-long session with Sage!
Enrollment into Sage’s weekly coaching sessions will be first come, first serve. Email cj@crossfitinvictus.com or post your reservation request to comments NOW to reserve your spot. The group will be capped after the initial eight to ten spots are filled.
Non-members interested in being coached by Sage will pay $199 for the month and will also have the right to attend our regularly scheduled group coaching sessions.
Tags: Olympic Lifting
CJ
Please reserve my spot for this opporunity
Let me take this opportunity to “pimp my coachie poo”.
Sage has been coaching me once or twice a week since January and I have made major gains in ALL aspects of my CrossFitting since. Yes, my Oly lifts have increased substantially but also has my overall strength, speed, quickness, balance, coordination, and ability to efficiently move all sorts of objects around myself. I believe that working w/ Sage has not only made me a better athlete but also a better coach.
And, Sage is REALLY NICE (to everyone but me) and offers much positive feedback and excellent cues.
Thanks Coachie Poo!
Oh, and she is very wise…I have strengthened my mental game because of her too.
i’ll second that pimpin’ :
last last Monday i wuz super fortunate to have the opportunity to Oly train with M under Sage’s coaching. it wuz gold. solid instruction, focused but fun, Sage made us do work!
i felt the improved technique kicking in whilst hoisting shopping bags full of produce shortly after…
if only i could beam-me-up-scotty down to SD whenever i wished there’d be one less open spot in Sage’s class.
big thanx Sage!
..and she is VERY, VERY patient with us slow learning students!
…and she’s got cool socks…so why not???
6am’ers thanks for letting me crash the workout with you guys. Wish I wasn’t usually in the office at 6 or else I would be there. Good work to everyone there this AM.
I hope this isn’t too long and I know it won’t be as elegant as BC would put it but I am a math teacher and words do escape me.
I would like to take the time to thank everyone who sent along their support for me this past weekend at the Northeast Qualifier. Your kind words were a great source of motivation and were such a confidence boost. Because of CFI, I found myself with transplanted CFI members Lindsey and Dan who enlisted some of their Boston friends to yell and scream at me in the same way the coaches at Invictus would. It was an honor to represent the best CrossFit Box there is. A few people were all sorts of confused since they knew that Invictus was in San Diego, but it is the only box that I have trained with or at.
I must point out how great of a coach you have running the show in CJ. CJ, put up with me texting him on a daily basis and as the competition neared he was amazing in his guidance and ability to put me in the right frame of mind for the qualifier. Not only do I have to thank him for his outstanding coaching but also for bringing me into such an amazing circle of friends. He is a great judge of character and I feel blessed to have been introduced to all of you. I look forward to seeing all of you in early July prior to the Games and putting a few faces with the names.
I can not finish without also thanking Wayne and Mark who are always keeping me in the loop and pushing me because 155 is the new 135 right? M, you set the pace in April and that helped to make me believe that this was achievable, thank you.
POS,
You may be a math teacher, but you talk real nice.
We’re proud to have you as our East Coast guy.
AT, I hate you for making me do that workout. 12:54 – 185# / chest to bar.
Your turn, POS.
Mark, NICE work. I think that 185# is for the 200+ club…. And I am still on strict recovery orders this week (Thank goodness). Thinking about sticking my little toe in the water tomorrow for the first time since Sunday.
Nicely done Mark…well played…seeing as my 20 minute performance felt like 2 hours…I think you owned that workout. Good work.