Workout of the Day:
Single-Leg Deadlift
5-5-5 (each leg)
and then,
Five rounds for time of:
Max Reps Pull-Ups
Broad Jumps (5′/6′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

I am not nearly as mean as I look.

What Makes CrossFit Invictus Great – Calvin Sun
Written by Mike Hom and C.J. Martin (on behalf of the entire CrossFit Invictus coaching staff)

Let’s face it folks, Calvin is really freakin’ smart. If you have spoken with Calvin about any aspect of your fitness, you have probably been treated to a very complete and well-thought opinion of how you can maximize your performance. If you haven’t had the pleasure of being coached by Calvin, talk to an athlete from our evening crew and they’ll almost certainly tell you how Calvin has helped them to identify and improve a deficiency in their performance, flexibility and/or overall health.

But as amazing as Calvin’s contribution coaching our athletes is, his impact behind the scenes on the other coaches and operations of CrossFit Invictus might exceed it. Calvin is constantly looking for new training tools to help our athletes and coaches reach their potential. He brings his research and concepts to the Invictus staff to brainstorm and tinker with, and as a result, helps us all to be better coaches for our athletes. These discussions and learning sessions among the members of the Invictus coaching team are what helps to provide our gym with the deep base of knowledge that makes us so proud and effective.

Calvin also provides advice and knowledge to his fellow coaches while we’re coaching our sessions and athletes. He has a phenomenal eye for diagnosing and correcting movement deficiencies, and is one of our go-to guys when we have questions about how to help our athletes. I’ve lost count of how many times he has helped me to identify deficiencies in my athletes and provided ways to help improve their mobility.

And when Calvin is not engaging Mark in a game of mental chess with everything from mobility drills to physical therapy to new ways to stretch and roll out, he is hard at work thinking of ways to improve how we track our athletes’ performance to ensure that we stay on the right track. If you didn’t already know, Calvin is the brains behind our amazing Invictus Performance Logs, which have received rave reviews from not only our athletes, but also the scores of visitors and other affiliates who have purchased them and made them available to their athletes.

I could go on with a plethora of things Calvin is doing to help continously improve the value our members get out of our gym, but rather than have me give them, I encourage all of you to give Calvin some props and a short story of how he’s helped you out.

And did I mention that Calvin is working on (and is within striking distance of) a 300+lb. clean?