Workout of the Day:
Complete three sets of:
Jumping Squats x 6-8 reps (use 30-40% of 1-RM squat)
Rest 90 seconds
Ab-Wheel or Barbell Rollouts x 8-12 reps
Rest 90 seconds
and then,
Three rounds for time of:
10 Hang Squat Cleans (115-155/85-105 lbs.)
15 Pull-Ups
I Am Not Your DJ, I Am Your Coach
Written by Michele Vieux
One of the benefits of joining Invictus is that it is a coaching facility. When I show up to work, I don’t just start the clock and count reps—I coach you. I lead you through a warm-up designed to get your body prepared for the demands of your workout, instruct you on the movements prior to starting and watch and cue your movements with feedback and instructions during the workout. The Invictus coaches and I do this for one reason – to make you more fit. I cannot do this if the music is blasting or if you are wearing headphones.
I realize that many people get pumped to workout by hardcore music. Personally, I like to workout to reggae or even in silence! This may be unfathomable to you. In my opinion, Josh Everett, one of the top CrossFitters and Olympic lifters around pegged it when he said, “if you need music to motivate you, do something else.”
So, maybe you don’t like my music selection—at least Pops does. I don’t propose we go without music at Invictus (only because I fear there would be anarchy) but I challenge you to take a look at why you are so dependent on it. Or, feel free to bring your own mix to share with the group. It isn’t fair to your fellow athletes if I take my attention off the group to change the song or to adjust the volume.
My eyes are always on you and I care if you are moving safely and efficiently. I want to help you achieve your goals and make you healthier and more fit. I may have an amazing voice and know the words to nearly every song in existence but that is not the reason I show up to spend time with you every day. I want you to succeed. Help me help you be successful. Don’t just listen to me—HEAR me.
You freaking rock and inspire me!!!
I find that music can help me get through the warm-up on days I feel off. But once I get warm and into it, I always need to turn it off. It’s distracting.
pretty please, NO country
I use the hardcore/headbanging music to help me through rough spots of any of my wods. When I am tired/exhausted and need a few more reps I tune into those screaming razor blade eating vocals and that crazy guitar/base drums which gets me back in the game. It is not required but I like it!
I actually have really long hair for headbanging it is just invisible…
Listen to me now and hear me later: 80’s big hair band music is the best workout music EVER.
M, I always joke about the music but never complain. Those who don’t like the playlist should bring in their own and test the demographic. It’s not a bad feeling to hate a song during a brutal workout..imagine mortars and buildings collapsing instead…I think Bon Jovi can’t be as bad as those.
I don’t really need music to get pumped up but something about Lady Gaga and Britney just gets me going…
I agree with Sean with no country. Country is not bad but not in the gym.
you’re right! The dance moves during this morning’s 6am class could have been world class though
) I enjoy the diversity of the coaches/styles and even the music. Thanks for being you!!
Amen, Jim. I’ve been on an angry kick lately – Five Finger Death Punch and All That Remains might be my new favorites.
And I’m sure everyone can attest to the fact that I never, ever listen to Britney while working out.
I listen to back ground noise all day long and rarely get the opportunity to listen to music. For me, not only is music ear candy after a long day, it also often serves as a metronome and helps me keep a steady pace. Music adds Je ne sais quoi. Certainly its effect is unique for each of us.
one word, two syllables …bluegrass…you want up-tempo? Foggy Mountain Breakdown
Wow, I didn’t think listening to music during a WOD was that big of a deal…Don’t they blast music at the CrossFit Games?
Weird…