Workout of the Day:
Take 2-3 sets to warm-up, and then perform three sets of:
Overhead Squats x 5 reps
Rest 10 seconds
Burpees x 15 reps
(Perform the burpees as quickly as you can and record time for each round.)
Rest 3 minutes;
and then,
For max reps:
2 Minutes of Kettlebell Swings (24/16 kg)
2 Minutes of Rest
2 Minutes of Dumbbell Hang Squat Cleans (45/25 lbs.)

Thanks to all who helped us celebrate a great year!

The Look Good, Feel Good, Play Good Challenge Scoring Criteria
Written by C.J. Martin

There will be three scoring components to the Invictus Look Good, Feel Good, Play Good Challenge:

1. Initial Performance – On the first day of competition all participants will complete a specially designed benchmark workout.  Participants will be ranked based on their performance (fastest time or highest number of points).  The higher their ranking, the fewer points they will carry into the next two events.
   (E.g., If the workout was Fight Gone Bad and Athlete A scored 350 points, the highest score in the competition, he or she would take one point into round two.  If Athlete B scored 200 points to earn the 20th best score, he or she would take 20 points into the next round.)
2. Improved Performance – On the last day of competition all participants will repeat the initial benchmark workout.  Participants will be ranked solely on how much they improve their performance (time or points) over the course of eight weeks.
   (E.g., Using our same example, if Athlete B scores 240 points on the final workout, for a total improvement of 40 points, better than any other competitor, Athlete B will have a total score of 21 points entering the third phase of competition.  If Athlete A scores a 362 in the final workout, a total improvement of 12 points and the 20th best total improvement in the competition, Athlete A will carry 21 points into the third phase of competition.)
3. Physical Adaptation – All participants must be photographed at the beginning and end of the competition.  Both your “before” and “after” photos will be submitted to our panel of coaches.  The coaches will select the top 10 finalists based solely on how dramatically they have changed their physiques over the course of eight weeks, and then all of the participants (who have not withdrawn from competition) will vote to determine the top three winners.
   (E.g., Athletes A and B are going into round 3 with 21 points.  They both elect to stay in the competition and submit their before and after photos to the Invictus panel of coaches and both are selected in the top 10 finalists.  A vote of the contest participants ranks Athlete B as the second most impressive physical change and Athlete A the ninth most impressive physical change.  The final scores would be 23 points for Athlete B and 30 points for Athlete A.  Athlete B would be declared the winner unless another competitor had fewer points.)

But I don’t want anyone to see my pictures!!!

I know, I know.  It’s a daunting feeling to think someone will see a picture of you in shorts and a sports bra (guys, you don’t have to wear a sports bra if you don’t want to).  So we’ll give you the option of keeping these photos hidden until you can also wow people with how much you were able to change your body in 8 weeks.  Or, you might also choose to never have these photos viewed by anyone.  Here’s the deal we’ve arranged:

Invictus will host a photo shoot for all participants on Monday, January 25 at the gym.  We will set up privacy screens, lighting and a photographer.  The photographer will guarantee the privacy of your pictures (which means not even the coaches will see them).  At the end of the competition you will decide whether you would like to compete for a final prize.  If you elect to withdraw from the competition, your “before” pictures will be destroyed.  If you elect to continue, you must be photographed again at the end of the competition and both photos will be submitted to the panel of coaches.  Sound fair?

Alright people, let’s do this!  Sign up by submitting your entrance fee to one of the Invictus coaches, or by emailing info@crossfitinvictus.com (we will bill your account on file).  We’ll create support networks and friendly competition to ensure that you will achieve your goals.

If you have any questions, please don’t hesitate to contact us at info@crossfitinvictus.com.

Tags: CrossFit Invictus, Play Good Challenge

This entry was posted on Monday, January 18th, 2010 at 9:29 pm and is filed under Workout Of The Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.