Workout of the Day:
Bench Press
5-5-5
and then,
As many rounds as possible in 15 minutes of:
5 x Dumbbell Renegade Rows
10 x Ring Dips
15 x Toes to Bar

Linz J. of Cynergy CrossFit - on loan from CrossFit Invictus

The Front Door, The Ultimate Milestone
Written by Lindsey Johnson – an East Coast Member of the Invictus Family
(Editor’s Note – Lindsey’s article appeared on the Cynergy CrossFit website on November 24, 2009. It makes a great point that is often overlooked. As we are hosting more and more On-Ramp sessions for new members, remember how intimidating your first day was and please make an effort to walk over and introduce yourself to any new person you haven’t met.)

We all remember our big fitness milestones, first pull up, first muscle up, first triple digit lift, first WOD as RX’d, first WOD period….
In reality I think the most important  milestone, one that goes unnoticed by most, is getting in here in the first place.  It’s much easier to make excuses, stay home, sleep late, make dinner, cart the kids around, take care of the day-to-day which weighs on us so heavily.
The challenge is getting up, getting here, getting through the front door.
After some time that challenge isn’t so much of a challenge, many of us, do it with ease or even look forward to it.  But remember that first time?  You had never been to CrossFit, maybe you had never worked out, maybe you had a been a bootcamper of sorts, but never tried CrossFit, maybe you were a “globo gym hero” but new to this type of fitness.  Whatever it is/was, we all started somewhere.  We all faced that challenge.
I was inspired on Saturday by a new member to our box, coming in to meet Cindy for a foundations class; she walked in and she stood over by the door watching…
Watching: the Saturday morning “hooligans play around” after the WOD, doing muscle up work on both the bars and the rings, climbing the rope, doing handstands and generally having fun.
I remembered what that felt like, for me, being the “new kid”, feeling totally out of shape and out of place and thinking “what the hell am I doing here”.  I remembered my first day, I was at CrossFit San Diego, and I knew no one in the class or at the gym.  I waited by the door like so many of us do, observing those around me, wondering if anyone is going to say hi, wondering just how “in shape these people are” and what they will think of me when I can barely get through the workout that lies ahead.  I remember thinking, these people are going to think I am such a loser I should just leave… NOW.  I remember waiting… It was terrifying.
Then the workout started and it wasn’t so bad, it was harder than anything I had ever done, but the people were super nice, encouraging and positive.

I thought to myself Saturday and remembered that first time; watching this “new girl” standing in the corner, waiting to get her ass handed to her by one of our favorite people, this girl has guts… good for her!

The strength of spirit it takes to get past all of those things that make you want to turn around and walk away, the strength it takes to get  through the front door…
In the spirit of our front door changing in a few days, I’m wondering what got you through the front door?

Whatever it was, we’re glad you’re here and you’re a part of our family.