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?
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I love you Calvin!! Thank you for being my partner tonight, for creating me a long list of deficiencies I need to correct, for being a super coach and mentor, and for being a human playground for Isabelle. We’re so fortunate to have you.
The ever watchful and very helpful eye of Coach Sun. I can certainly say that everyone at CFI is very lucky to have Calvin to work with them. He is one of those exceptional people who makes everyone around him better (as well as himself.)
Today’s WOD is a great little strategy WOD. Very risk vs. reward. Time 6:30 Have a great weekend everyone.
The Amazing Calveeni! He helped me w/ my immature squat (amongst many other things). You should see the before and after pictures! Phew.
Calvin, you are amazing! The few times you have worked on me haves been incredible and have helped me become more aware of the areas that I tend to ignore (-cough – cough – stretching – cough -) Thank you so much for being a stellar coach. It is obvious that you care for the welfare of every person who walks through that door. Oh I need to get down there more!!
Calvin, I couldn’t agree more! You are ALWAYS so patient with my daily questions and have really great advice for me when it comes to my novice technique. We are making progress on those squats. =) Thanks again. You ROCK!!!
Most people don’t realize just how fortunate we are to have Cal around the gym.
I’ve personally witnessed grown men weep under his icey stare. Women swoon at the size of his calves. His name is so respected the world over that when asked what they want to be when they grow up, little children often answer “Coach Sun.” He no longer needs chalk when he lifts because he wills his hands not to sweat. Calvin is, in fact, the most interesting coach in the world.
Now if I could just get him to see the superiority of the low bar back squat… Then again, when Calvin disagrees with you, it’s because you are wrong.
Mark, does Cal drink Dos Equis?
I think he sticks to the blood of his enemies.
Calvin, Thanks for the good training. You and CJ are two of the main reasons why I decided to sign up with CFI and I it appreciate it that you take the time to stay well informed and research your points in depth. It shows in your explanations and diagnoses.
One-legged DLs were fun today. On the wod Barry and I substituted 135# DL for broad jumps. Barry, I timed out at 11:02, so you are still champ, however I did pull 165 on the 1-legged DL’s, so that is probably why I was slower. Still not able to do pullup workouts without band assists, but getting there.
Also, George and CJ were off-loading some sadistic looking equipment while we were training today. Be forewarned.
Calvin,
What can I say man but thank you. Every time I bitch or moan about something you’re there to smack me back in line and keep me going. Other times when I don’t understand a movement you do a great job of educating me. Without that, I could not imagine being anywhere near the level of fitness I’m at now.
Enough mushy stuff, lets see that 300lb clean already dammit!
Cheers,
Ben
Cal is Awesome, he makes the clients as well as the other coaches around hem better. As a matter of fact, when I have a question and Cal is not around, I refer to my “WWCD” bracelet.
Cal is also responsible for bringing the nasty underlying truth about the Panda bear to the surface. Which, is now at the top of my least favorite animal list!
Calvin I’m sure glad to have you as a coach. You are one of the reason’s why I keep coming back. Thanks for all the helpful tips. I thought you looked kinda of mean at first but you’re just a big strong teddy bear with a lot of great knowledge.
CALVEEN . . . you are my Pavlov. You have bitched at me so consistently that you actually modified my behavior! I am no longer “the most f*$%#d up person that you have ever worked with”. No more lower back pain over here babeh!! Who knew that my tight hamstrings caused all of my problemts? Calveen, that’s who. I get all sentimental when I think about how I am only going to be around for a few more months. Who is going to yell at me? Who is going to tell me to push my knees out, puff my chest, not round my back? Who is going to slap me? Who is going to give me the stink eye? Who is going to tell me to shut up when I am being annoying or scold me then I walk in front of someone lifting a heavy load? Who is going to tell me that I am hopeless? I already miss you.