Workout of the Day:
Three sets of:
Single-Leg Deadlift x 5 reps each leg
(Use barbell if you can, otherwise use KB or DB)
Rest 2 minutes
Bench Press x 5 reps
Rest 2 minutes
(Make some use out of your rest period and stretch or roll your quads and calves.);
and then,
Six rounds of:
Suicide Sprints – complete every 90 seconds (the sprint should take you approximately 20-25 seconds, giving you approximately one minute to rest between sprints)

Richard and Patrice - A studly Invictus Couple

Resolutions? No, Goals for 2010
Written by Invictus Member Richard Madrid

Has anyone made a New Year’s resolutions and actually followed through with it? Or, as my wife Patrice asked, has anyone made a resolution and then couldn’t remember it? I know I have, so this year I am vowing to set some achievable goals, not resolutions.

Resolutions are normally too broad and all-ecompassing. For instance, if some one says “I want to be healthier, so I am going to eat right and go to the gym.”  The problemto me seems that those resolutions weren’t clearly defined.  Resolutions also tend to be vague and/or hard to accomplish, whereas proper goals are specific and measurable.  Instead of “I will lose weight this year,” a better goal might be, “I will lose 30 pounds.”  Instead of “I will help people more,” make it, “I plan to go to Catholic Worker (for example) once a month.”  These goals are specific and measurable, and much more likely to be achieved.

Good goals must also be realistic.  The easiest way to set attainable goals is to know where you are currently.  For me, I have been able to easily track my fitness progress over the past year.  When Tall Thom Knapp first encouraged me to check out Invictus, I had already dabbled in some of the benchmark CrossFit workouts like “Fran” and “Cindy,” experimented with ring dips, and was getting reacquainted with old-fashioned barbell workouts.  My first ”Fran” time was around 15 minutes, and I only finished about 10 rounds of “Cindy.” For the rest of 2009, my numbers in these workouts and other strength lifts improved and will serve as a baseline to help me set my 2010 goals.  So my current numbers are:

• Fran – 4:31
• Cindy – 21 Rounds
• Deadlift – 365
• Squat – 300
• Bench Press - 245

I also have major flexibility issues due to years of not listening to my mother (sorry mom) and I would like to improve that area as well.  So, my 2010 fitness goals are:

• Fran – Sub-3:00 minutes
• Deadlift – 500 lbs.
• Squat – 400 lbs.
• Bench Press – 300 lbs.
• Increase bodyweight to 185 lbs.

These goals are specific and measurable.  This way, if I don’t meet a certain goal, I can look back and analyze what I did wrong or didn’t do at all and try again.  Whether they’re achievable, well, that’s part of what will motivate me to make 2010 even better than 2009 – and now I have a whole community that can help keep me accountable.

So what are your 2010 GOALS?