Workout of the Day:
Front Squat
5-5-3-2
and then,
Rounds of 20, 15, 10 and 5 reps for time of:
Front Squats (use 50% of today’s 2-RM)
Box Jumps (24″/18″)

Who wouldn't want to party with these people?

Invictus Paleo Halloween Bash
Written by C.J. Martin

Your Halloween costume is too cool to wear only once. Get into your gear a week early and join us for the Invictus Paleo Halloween Bash. It’s a Halloween party where all of the treats are Paleo-friendly. The festivities begin at 6:00 p.m. We’ll have games for the kids (and adults), and prizes will be awarded for best dish, best costume-individual, best costume-couple, and best costume-family. It should be fun; be there!

And speaking of Paleo, check out this SUPER COOL blog, Paleo is Possible, created by Sarah Fragoso – one of the studs at CrossFit Norcal. Sarah is a busy mother of three boys, is finishing up her degree and helping her husband run his business. If she can make Paleo Possible for herself and her family, you should be able to do so also.

Workout of the Day:
Single-Leg Barbell Deadlift
5-5-5 (each leg)
and then,
For time:
10 Kettlebell Swings (32/24 kg)
1 Chest-to-Bar Pull-Up
9 Kettlebell Swings
2 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
3 Chest-to-Bar Pull-Ups
. . .
1 Kettlebell Swing
10 Chest-to-Bar Pull-Ups

Fair Winds to Army Jon
Written by George Economou

Writing this athlete profile has been bittersweet for me. On the one hand, Jon is a great athlete, an even better friend, and an all-around good dude; on the other hand, Jon is leaving us this week. Yes, Army Jon will join the ranks of Manimal, Kenny G, and Tim J…ditching us so they can “execute orders as directed…” blah blah blah.

I had the chance to sit down with Jon last week and discuss the gym, goals, and awkward moments.

Nickname: Army Jon

Hometown: California/Hawaii

Occupation: American Badass

Favorite Workout: “Cindy”

Jon, we usually end the interview with this question, but what would you like to share with the other athletes at Invictus?

Continue what you’re doing because it’s a great community. Everyone has the same motivation, and similar goals and drives. The energy levels in the gym can’t get any better.

Army Jon, you come from a military background. What would you say about the camaraderie here at Invictus? How does it compare with what you’ve seen in the armed forces?

The camaraderie here is the real deal. It’s kind of hard to compare totally because we’re only in the gym for an hour a day, but if we were here for 24 hours we would be controlling the whole city.

At 144lbs, you’re not the biggest dude, but you consistently put up top numbers on the board. What is your sporting background?

I played baseball, football, and basketball growing up. I also did a lot of surfing in Kaneohe Bay. This gym reminds me of when I was surfing in Hawaii in K-Bay; you see the same crew every day, out there to catch waves and enjoy each other’s company.

That’s very cool. So you’ll probably be gone for the next two years, with a few visits back to San Diego. What else is on the horizon for you and your athletic goals?

Well, I have this crazy idea to run a 100 mile race…like Badwater or something. I want to push myself to a point I’ve never been before; maybe receive some enlightenment or euphoria or something. When I was 15 years old, I ran my first marathon because I called out my dad. It was the worst experience of my life. Hitting the wall at 13 miles was horrible, and the second 13 miles were even worse. But when I was done…amazing. That’s what I want again.

Again, very cool Jon. Any lasting memories you’re going to take with you?

Memories…there are more good memories than bad. I do have a funny memory. Wink (Wayne) and I were deadlifting and while I was pulling I farted. Wayne just looked at me and started laughing. Maybe you had to be there.

No, that’s very funny! In fact, I had a similar experience with Wink recently, but it involved some partner stretching. Thanks for sitting down with me Jon. You’ll be missed! Fair winds and following seas.