***Programming Note – We will be doing the CrossFit Total on Friday. Please make every effort to make it to one of our group coaching sessions on Friday so that you can gauge your improvement since June 1. If you cannot make it on Friday, let a coach know that you would like to test your progress at some other point this week.***

Workout of the Day:
Clean Pulls (video courtesy of Catalyst Athletics)
3-3-3-3
and then,
Five rounds for time of:
5 Deadlifts (use weight used for clean pulls)
30 Walking Lunges
20 Knees to Elbows

How do you workout on vacation?

Travel WODs – Maui Edition
Written by C.J. Martin

The picture above was taken from my balcony shortly after sunset here in Maui. This is my paradise, the place I come to relax, reinvigorate and perhaps oddly, it’s where I get a lot of work done thinking about how I can improve CrossFit Invictus. It’s a chance to step back from the day-to-day fun and think about how to make the future even better. It’s also where I get a chance to play around with some fun workouts.

It may sound odd to many of you, but those of you who own affiliates or make a career out of fitness coaching will likely understand that it can be challenging to get your workouts in during a busy week at the gym. On vacation, I have a lot more time for myself and am quickly reminded that I really enjoy working out. There’s just one problem . . . here’s what I have to work with (other than my own body and the natural environment):

It’s your pretty standard hotel/resort weight room. It’s equipped with dumbbells, stability balls and benches. This is more than enough to get a killer workout. So here’s what I have done since Saturday (excluding beach walks and the stuff that generally makes for a fun active vacation):

Saturday

• A.M. Workout (total time – not sure, only as long as it took to grill some sausages and chicken)
  • 6 sets of 10 strict pull-ups on playground monkey bars – two sets each of overhand, supinated wide-grip and neutral grip. Plenty of rest between sets as I was grilling meat for breakfast and snacks.
• P.M. Workout (total time – 48 minutes, including myofascial release work)
  • Lacrosse ball (super easy to travel with) myofascial release on rhomboids, lats, teres major, triceps and glutes. I thought about doing my IT bands, but that’s too painful to do while on vacation.
  • DROM - Perfect Stretch, sumo squat to stand and lateral lunges.
  • Essential movements warm-up, done with dumbbells for three sets of eight reps of the following movements: Turkish Get-Ups (4 each arm), Romanian Deadlift, Hang Squat Clean, Push Press, Bent-Over Row (done as a complex).
  • WOD – Five rounds of: 10 x Right Leg Bulgarian Split Squat with DB in Suitcase Carry Position, 10 x Left Leg Bulgarian Split Squat with DB in Suitcase Carry Position, 10 x Goblet Squat, 10 x Renegade Rows.

Sunday (with Pops and Krazy K) – Total time – 50 minutes, including post-WOD static stretching

• DROM – Lunge Matrix, Inch Worms, Pec Stretch, 10-Position Push-Ups
• Essential Movements Warm-Up, done with a dumbbell for three sets of eight reps of the following movements: Turkish Get-Ups (4 each arm), R-Arm DB Swing, L-Arm DB Swing, Goblet Squat, Press, 2-Arm Swing (done as a complex).
• WOD – For max reps: 3 minutes of R-Arm DB Clean and Jerk, 3 minutes of L-Arm C&J, 2 minutes of R-Arm C&J, 2 minutes of L-Arm C&J, 1 minute of R-Arm C&J, and 1 minute of L-Arm C&J.

Monday – Total time – 100 minutes

• Bikram’s Yoga – I was a “sweaty/stinky” yoga virgin until Monday. This deserves a separate post, but I am glad I tried it. The people were very nice, and the instructor seemed very experienced and knowledgeable. I did, however, lose a bit of focus when she started talking about the importance of spinal health while instructing us to curl our spines as if we were going to put our forehead on our belly button. I silently decided to agree to disagree with her on this point and played along.

I will post again at the end of the week with the rest of my travel WODs. Krazy K, Pops and I are heading out for a couple of good hikes tomorrow, and there will certainly be some fun bodyweight beach WODs in our very near future.