Workout of the Day:
Four sets for max reps of:
60 seconds of Kettlebell Swings
60 seconds of Rest
120 seconds to Run 400 Meters
60 seconds of Double-Unders
60 seconds of Rest
Sammy, Renee and their beautiful daughter - Congratulations to Renee, who just graduated the Invictus On-Ramp! Welcome to the Invictus family Renee!
Schedule for This Weekend and Next Week
Written by C.J. Martin
We have two really cool events this weekend, and one next Wednesday. I am re-posting the details of each below, but here is what you MUST KNOW:
This weekend, we will be CLOSED ON SATURDAY for Jeff Alexander’s Self-Myofascial Release Clinic. There is still room to register for this event. Sign up today, or show up Saturday morning and I will get you taken care of.
Where will you workout on Saturday? WITH ME!!! I am participating in a really cool event with some of the top fitness professionals in San Diego. The event will be a massive training circuit at the Road Runner Sports complex where participants will rotate through and get abused, er . . . “coached” by various fitness coaches. There will be a great variety of workout methodologies showcased and you will get to dabble in all of them. This is a great way to come out and try a few new things and test your fitness.
Finally, next Wednesday, Dr. Ron Gellis is putting on a great seminar for parents. The description is below, but if you have kids, please make an effort to attend this event!
January 30, 2010 – 9:00 a.m.
2010 Resolution Workout at Road Runner Sports
CrossFit Invictus has teamed up with San Diego’s leading health and fitness professionals to put on a fitness expo and workout to kick off 2010. The event will be held at Road Runner Sports in Mira Mesa and will include a cross-training circuit led by San Diego’s leading fitness coaches. Click here to register – the first 200 participants receive a free body fat analysis.
January 30 & 31, 2010 – 8:00 a.m. to 5:00 p.m.
Self-Myofascial Release Clinic at CrossFit Invictus
Are you pain-free? If your muscles ever get sore or tight from tough workouts, come learn techniques proven to relieve soreness and restore proper muscle function. We will cover how to work your body from head to toe, delve deeply into the muscles that contribute to proper joint function and which ones limit proper function when they lock up. Click here to sign up.
February 3, 2010 – 6:00 p.m.
Raising Healthy Adults – Presented by Dr. Ron Gellis
Parenting is a difficult task for even the most accomplished and competent individuals. Dr. Ron Gellis, a clinical and forensic psychologist with over 30 years of experience – and parent himself, will present this workshop to provide guidelines for successful parenting. Questions will be encouraged and discussed in a non-threatening manner. Sign up now by emailing info@crossfitinvictus.com.
We are so happy to be part of the Crossfit Invictus family. I learn so much everyday from our great trainers and coaches and I know our family will benefit from a healthier lifestyle and the daily fitness centric routines. I can’t begin to tell you much we appreciate the new friends and families we have come to know through the Invictus community, especially just moving to San Diego last May and leaving our whole lives back in NorCal. Thanks to everybody for everything you do everyday!!!!!!!!!
Sam always manages to smile, even when the workouts are brutal. Speaking of brutal, today’s was particularly so. I added some deadlift triplets @ 335/345/315 before the WOD as a strength component. Pretty sure that cost me a few a reps during the metcon. Also started and stuck with the 1.5 pood KB for the entire workout. That move up really taxed me.
Cynthia, what time are you testing and photographing on Monday?
Courtland: I’ll probably do my usual 6 a.m. and then hit the 9:00 photo session.
Why? Do you want to be there to see the winner as she gets things started?
CJ,
I have a small issue with this post. You are San Diego’s leading health and fitness professionals, the others are teaming with you.