Workout of the Day:
Bulgarian Split Squat
5-5-5 (each leg)
(Thanks again to our friends at Catalyst Athletics for the great instructional videos.)
and then,
Three rounds for time of:
30 Jumping Lunges/Alternating Split Squats with 25/15 lb Dumbbells
20 Wall Ball Shots
200 Meter Run
Congratulations to Invictus Running Coach Nuno Costa!
Written by C.J. Martin
Goals give your hard work purpose. Achieving goals gives you a sense of pride and accomplishment, and reinforces character virtues such as focus, perseverance and work ethic. The achievement of hard-fought goals is cause for celebration.
Yesterday, our new resident running coach Nuno Costa achieved an impressive goal by running a 5k race in less than 18 minutes. Nuno finished the race in 17:48. Congratulations Nuno!
If you have a goal to become a stronger runner in 2010, I strongly suggest that you schedule a few appointments with Nuno. He is a certification coach for CrossFit Endurance and is very good at helping recreational runners reduce their times drastically. Nuno will be coaching small-group running seminars and Rock ‘n’ Roll Marathon training programs beginning in February, but is available to work with individuals or small groups before then by appointment. Please contact info@crossfitinvictus.com and let us know when you’d like to schedule a time to train with Nuno.
