Workout of the Day:
Max Rep Pull-Ups
Take a few minutes to warm up, and then with a partner counting, establish your personal best for consecutive pull-ups,
and then,
“Tabata Squats”
4 Tabata cycles of Back Squat (195/105 lbs.)
4 Tabata cycles of Front Squat (145/85 lbs.)
4 Tabata cycles of Overhead Squat (95/65 lbs.)
(Athletes will work in groups of three. One athlete will complete the entire workout – a total of six minutes – before reloading the bar and assisting his or her partners. Non-moving partners will help strip the weight off the bar during the 10 second rest periods between movements.)

What's next for Invictus? A chain of hotels?

What’s New at CrossFit Invictus?
Written by C.J. Martin

As much as I like a nice hotel room, I have no intention of moving into the industry. Instead, I will remain happily committed to constantly improving the facilities, service and coaching at CrossFit Invictus.

You may have noticed some of the smaller changes recently. For instance, we have a fancy new medicine ball rack and plate trees that keep the gym more organized and tidy (thanks Greg and Aimee for the great ideas). 

Even more exciting, CrossFit Invictus is expanding its group coaching schedule. Starting next week, August 3, 2009, we will be offering a 4:30 p.m. group coaching session on Mondays, Wednesdays and Fridays. If attendance for these new sessions is strong, we will expand to all five days/week.

Additionally, Monday will kick off our first ever “On Ramp” sessions. Our “On Ramp” sessions will run concurrently with the 7:00 a.m. and noon sessions on Mondays, Wednesdays and Fridays, with the 6:30 p.m. sessions on Tuesdays and Thursdays, and with the 10:00 a.m. session on Saturdays. Our On Ramp sessions will provide in-depth instruction on the foundational movements of the CrossFit Invictus programming. Athletes joining Invictus after August 1 will be required to complete the 12 session course before matriculating into the group sessions, and athletes who are newer to Invictus or would just like a bit of extra instruction on the foundational movements are strongly encouraged to attend. There is no extra charge for attending the On Ramp sessions.

Finally, to keep ourselves fresh and inspired, several of your coaches will be in Long Beach this weekend at the Perform Better 3-Day Summit. We hope to pick up some information that can be implemented into our warm-ups, programs or post-WOD. Saturday’s group coaching sessions WILL go on as scheduled at 8:30 and 10:00 a.m., but there will not be a post on Saturday. The Saturday WOD will be the coach’s choice, so you better be really nice to Michele, Tabitha and Moses.

If you have any questions, or any other ideas for how we can further improve the training environment at CrossFit Invictus, please do not hesitate to contact me at cj@crossfitinvictus.com.

Workout of the Day:
Bench Press
3-3-3-3
and then,
As many rounds as possible in 15 minutes of:
10 Ring Dips
15 Burpees
20-yard Bear Crawl

Our very own superstar member Yadira G. took First Place in her division in last weekend’s barrel race. Yadira posted her fastest time ever in earning her spot at the top of the podium, despite not having competed throughout the year. Congratulations Yadira!!!

***Bon Voyage Dinner for the World’s Fittest Math Teacher - The time has come to send the World’s Fittest Math Teacher, our friend POS, back to Long Island. Nothing fancy has been planned, but the thought is to meet at the gym at 7:15 p.m. TONIGHT and walk to dinner in Little Italy. We will stay flexible with our plans, but please email cj@crossfitinvictus.com to RSVP for dinner so we know not to leave without you. Hope to see you there.***

Workout of the Day:
Max Effort Box Jump
1-1-1-1-1-1-1
and then,
For time:
Run 400 meters
60 Wall Ball Shots (20/12)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters

9:30 Studs and their Coach

A CrossFit Haiku
Written by Michele Vieux

Why do you CrossFit?
Brawn, mental toughness, fitness?
Guns, play, bragging rights?
Keep eyes on the prize
Don’t lose focus of your goal
So it remains fun
Good days and bad ones
Live and learn from both of them
And you’ll never lose
It’s part of your life
A survival tool for you
Keep it in balance
Too much good of things
Can quickly turn to no good
Don’t forget your rest
And don’t cheat yourself
Push as hard as you can take
And limit your breaks
Keep excellent form
Strive to be your very best
A mind-body test
But most important
I’ve said it once and will repeat
It’s meant to be fun
Daily reminders
Of your goals will help you to
Keep this in your mind

Please post responses to comments – in Haiku format if you wish. 

Workout of the Day:
“A.T.”
Perform as many reps as possible at each station in 60 seconds, then rest for 60 seconds. If working in partners, one partner works while the other rests. Complete a total of three cycles through each station, keeping a continuous count of reps throughout this 30 minute workout (15 of which is work, and 15 of which is rest) and report total score. Stations:

• Row (Calories)
• Slam Ball (50/30 lb.)
• Wall Ball (20/12 lb.)
• Walking Lunges with Dumbbells (55/35 lb.)
• Pull-Ups

Happy Birthday Adam T.

Workout of the Day:
Thrusters
3-3-3-3
and then,
Seven rounds for time of:
3 Thrusters (use approximately 85% of your 3-RM)
6 L-Pull-Ups
9  Squats

Our friend Payton from Sitka, Alaska

Party ’til you Puke?
Written by Mark Riebel

I had a conversation/debate the other day with one of my office mates concerning work out intensity. I’ll have to set the stage a bit first, but I’d like to hear the community’s thoughts on this.

First of all, my colleague is a 30-year veteran of the SEAL teams, so he’s got a slightly different mindset and set of objectives than the rest of us typical CrossFitters. You can’t really consider his argument without taking those points into account, and here’s what we were discussing.

Kurt was telling me that it is of great benefit to work out to the point of vomiting while training. He believes this because of the mental fortitude required to push oneself that far is of utmost importance. SEALs and many other MIL/LEO guys and gals have to have rock solid psyches in order to reach some of the levels that are required not only in their training, but in the performance of their duties in the field as well.

My initial assessment was that it’s not of any benefit to work to this point, but I made that claim solely on a physical basis. I believe that the stress the body must undergo in order to result in vomiting from training (assuming you’re not sick, haven’t drank or eaten great quantities immediately before working out, etc.) is of such a degree that this training would not result in a positive physical adaptation unless significant recovery was taken afterwards. 

However, from a purely mental perspective, I believe Kurt is really on to something. I think if you are someone who requires exceptional abilities for your profession or chosen sport, or if you just are interested in really seeing how much suffering you can inflict upon yourself, then I think the ability to force oneself to a state of such physical exhaustion that vomiting is induced can be of great benefit. If you’ve already pushed to those levels of discomfort and beyond, when the situation is really on the line and calls for extreme feats of endurance and resilience, one could likely rise to the challenge much easier. 

This is not an endorsement of the mindset for your WOD today, but I’d like to hear your thoughts. Please post them to comments.

(Editor’s Note – If you have an interest in testing your ability to push yourself to the point of vomiting, please let your coaches know. We will be happy to recommend a workout that can be done in your local park or beach – or any place other than the gym.)

Workout of the Day:
For Time:
50 Double-Unders (want to modify? Sub squat thrust tuck jumps)
40 Pull-Ups
30 Goblet Squats
20 Toes to Bars
10 Handstand Push-Ups (use parallettes if you can)

Optional Finishers: Row your fastest 1000 meters, or clean and toss the heaviest D-Ball you can handle over the length of the pull-up bars, without skipping any pull-up bar.

Slow Down!
Written by CrossFit Invictus Charter Member Cynthia L.

Mike Hom’s awesome blog yesterday on cutting loose once in a while and skipping a workout, or having a meal without worrying about its nutritional value, got me thinking about another area in our lives where we could use some balance.

I love the intensity of Crossfit as much as the next gal, but the pressure to “Go Fast!” and “Go Hard!” can take a toll on you after a while. Our lives are constantly rushed—we have to race through traffic to get somewhere because we don’t allow enough time; we have to rush through a meal because we (well…YOU) have to take the kids to soccer/piano/karate/whatever; we run to the computer/Blackberry/iphone to check Facebook and email and all the other chatter that so clutters our lives. Then we get timed on a WOD on top of all that?

When is the last time you just sat there? Not reading, or watching TV, or even listening to music. Just sat there, listening to the sound of traffic or the ocean or even your own breath? It can be called prayer or meditation or zoning out, but I think everybody needs to incorporate it more into their daily routine.

Take a few minutes and concentrate on breathing in and out, really feeling the air move in and out of your belly and lungs. If any thoughts intrude (“What’s tomorrow’s WOD?” or “Damn, I’m hungry…” or “Were George and Wolverine separated at birth?”), just acknowledge the thought and let it go.

Don’t let the constant chatter of your mind intrude on your quiet time.  It’s hard to shut it off sometimes, so using a word or mantra to think about as you breathe can be helpful. (“Om” is the classic sound used in mediation, but you can think “Love” or “Peace” or any word that makes you feel calm.) I’m not very creative, so I think “In” as I’m breathing in, and “Out” as I’m breathing out. It gives my mind something to concentrate on if it wants to start wandering, and it’s not too much Hare Krishna wackiness.

Start with just a few minutes a day and see where it takes you. I guarantee that the world won’t end if you shut off your phone for 5 minutes here and there. (You listening, Wayne?)