Workout of the Day:
“Rabbit’s Delight”
This is one of my favorite workouts. It will be completed in teams of two. A full explanation of the rules and movements will be given at 8:30 and 10:00 a.m.
(To all of our out-of-town friends, I am sorry to leave you hanging. I only have two or three workouts that I like to reserve for our locals, this just happens to be one of them.)
The Invictus Saturday crew from a few weeks back. Saturdays are always fun, this one will be no different.
Workout of the Day:
Three sets of:
Thrusters x 15 reps as quickly as possible
(Use weight used on March 4, 2010 – if you missed it, pick a weight that is a struggle for 15 reps, but doable under 60 seconds.)
Rest 90 seconds between sets;
and then,
The Burpee-Wall Ball Challenge
Teams of two will play five two-minute rounds for max reps of:
Wall Ball Toss and Burpee
(Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.)
A Thank You to Role Models of Our Community
Written by C.J. Martin
Jeff and Mikki Martin, co-founders of CrossFit Kids and Brand X Martial Arts in Ramona, are two of my favorite people. They represent the very best qualities of our amazing community. They are generous with their time and knowledge, humble and genuine. Their focus on providing a comfortable environment for families and kids has been something that we have tried to emulate to the best of our ability at Invictus. They make their gym feel like home and community to all who walk through the doors.
We are lucky enough to live within day trip distance of Brand X, and we took some time away from our schedules to take a whole crew of folks up to Ramona to play at Brand X. As usual, we were greeted and treated like family. Jeff gave us some great coaching advice and opened up his home to our crew to play around. Everyone got in a great workout, and we got to watch Jeff and Dan do a workout that would have killed me for sure. In sum, it was a great day that exemplified all that is great about our fitness community.
Jeff and Mikki, thank you for being such amazing leaders in our community, for your generosity, integrity and kindness. You are an inspiration.
Workout of the Day:
Four sets of:
Weighted Pull-Ups x 3 reps
Rest 90 seconds
Single-Leg Squat x 6 reps each leg
Rest 90 seconds
(stand on top of a box and work for depth – if you can, wear a weight vest or front rack two kettlebells);
and then,
For time:
Row 1000 Meters
50 Box Jumps (24″/18″)
Run 800 Meters
Benchmark Update – Monday’s Date with Grace
Written by C.J. Martin
We always like to provide full disclosure of our benchmark workouts. Each time we run a benchmark workout, I take a picture of the whiteboard and post the results. The results should, hopefully, be moving in the direction of progress. If that is not the trend for at least 85% of our athletes, I know that I need to look at the programming and figure out if there is a poor balance, too much volume, not enough volume, etc…. This time around we didn’t have too many folks who had done Grace on its last iteration in December 2009, but the trend was still clear, and positive. So, here are the results from our most recent benchmark – Grace – for those individuals who had a performance to which to compare:
| NAME |
December 21, 2010 |
March 15, 2010 |
| Lacie M. |
12:38 (95 lbs.) |
4:22 (95 lbs.) |
| Bassem E. |
5:30 (135 lbs.) |
2:58 (135 lbs.) |
| Gary M. |
5:26 (135 lbs.) |
4:36 (135 lbs.) |
| Sammy M. |
3:13 (135 lbs.) |
3:03 (135 lbs.) |
| Cody M. |
6:35 (135 lbs.) |
6:26 (135 lbs.) |
| Barry L. | 4:19 (115 lbs.) |
5:11 (135 lbs.) |
| Cheddies McBean |
6:59 (83 lbs.) |
5:06 (85 lbs.) |
| Areba |
5:01 (85 lbs.) |
4:05 (85 lbs.) |
| Kelle Belle |
6:22 (70 lbs.) |
5:19 (70 lbs.) |
| Lil’ Katie Niiiice |
5:26 (63 lbs.) |
8:26 (85 lbs.) |
| Gavin L. |
5:49 (95 lbs.) |
5:51 (115 lbs.) |
| Tiffany F. |
6:19 (85 lbs.) |
7:05 (95 lbs.) |
| Megan Meathater |
3:58 (53 lbs.) |
4:36 (60 lbs.) |
| Tim |
3:58 (115 lbs.) |
4:08 (125 lbs.) |
| Jennifer H. |
4:33 (55 lbs.) |
5:56 (65 lbs.) |
| Jennifer Why? |
4:30 (65 lbs.) |
5:47 (70 lbs.) |
Workout of the Day:
15 minutes to work up to and achieve a new best snatch;
and then,
As many rounds as possible in 12 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Broad Jumps (6′/5′)
30 Double-Unders
(Do you have your own rope? If not, please consider purchasing one that you can custom fit to your height and preference. We sell them for $7.95 or $12.95 depending on which style you want.)
The Navy has its hooks in Richard for the SDAZ Sectionals weekend, so Richard tested himself and had fun competing at the SoCal Sectionals last weekend. Congratulations on getting in there and testing yourself Richard, we're proud to have you representing Invictus.
Get Some Rest – Part 2
Written by Calvin Sun
Yesterday’s post discussed the importance of getting good quality sleep as well as an adequate quantity of sleep. Today we’ll explore some of the damaging consequences that can result from sleep deprivation. Let’s start with metabolic derangement and move on from there:
Type 2 Diabetes
A study conducted at the University of Chicago found that suppression of slow-wave sleep, despite no change in total sleep time, resulted in marked decreases in insulin sensitivity. This is in turn can lead to reduced glucose tolerance and an increased risk for type II diabetes. Diabetes can lead to a variety of other health complications such as increased risk of myocardial infarction (heart attacks), high blood pressure, and stroke to name a few.
Obesity
In addition to diabetes, sleep deprivation has been found to be a risk factor for obesity. A study published in the journal Sleep found obesity to be correlated with inadequate sleep. Those who slept less had higher BMI values, probably because they were staying up late eating ice cream. In all seriousness, this does correlate with the previously mentioned study on diabetes, as the decrease in insulin sensitivity that results from sleep deprivation could contribute to unhealthy weight gain.
Impaired Moral Judgment
Another study published in Sleep found that sleep deprivation resulted in significantly longer response times for moral/personal dilemmas. Continuous wakefulness was noted as particularly debilitating when it came to decisions that required the integration of emotion and cognition. This is particularly interesting as many military service members are often deprived of sleep, especially those serving in combat zones.
Suppressed Immune System
Researchers at UCSD found that sleep deprivation resulted in decreased levels of Interleukin-6 (IL-6). IL-6 is a cytokine that stimulates an immune response to trauma such as burns and tissue damage (such as that from exercise). The study concluded that decreased IL-6 can compromise the integrity of the immune system.
Irritability/Cognitive Function
Several studies over the years have found that sleep deprivation is strongly correlated with irritability, anxiety, cognitive impairment, and memory loss.
So now the important part . . . how do you ensure that you will avoid these consequences and maximize your sleep quality and quantity? Here are a few suggestions for improving your sleep:
-Try to sleep before 10pm
-Avoid caffeine and other stimulants after 4pm
-Avoid using the computer, reading and watching TV in bed
-Avoid drinking too many fluids before bed
-Keep a consistent sleep schedule, even on weekends
Basically, not sleeping enough can make you sick, fat, amoral, and cranky. Or in other words, you won’t look good, feel good, or play good. Both quantity and quality of sleep are essential to proper rest and recovery. Most sources recommend between 7-9 hours of sleep a night. In addition to sleeping enough hours, many of our athletes have had success supplementing with ZMA. While the claims of increasing free testosterone are questionable, one consistent conclusion has been the increased quality of sleep experienced by users. This is purely anecdotal, but I think it might be worth a shot if you are sleeping enough every night and are on a regular schedule. Please keep in mind that this blog is not a substitute for professional medical advice and care. If you are concerned that you may have a sleep disorder, consult your doctor and not your coaches.
Workout of the Day:
Five sets of:
Front Squat x 3 reps
Rest 90 seconds
Ring Dips x as many reps as possible
Rest 2 minutes;
and then,
Three rounds for time of:
8 x Front Squat (use 85-90% of 3-RM)
400 Meter Run
(This workout is called “The Litvinov Workout” after Sergey Litvinov, a 196 lb. Olympic thrower who did this workout with 405 lbs. and kept his 400 meter runs around 75 seconds. Dan John wrote about it here, and in his new book “Never Let Go” – one of the best fitness-related books I have read.)
Get Some Rest
Written by Calvin Sun
It seems to me that sleep has become an inconvenience in our lives. We are all so busy with endless lists of obligations to work, school, friends, family, and so much more. We have become a society of overworked, caffeine-addicted zombies. As a result, most of us don’t sleep enough. And it’s not just an issue of quantity, quality is affected in that many of us are also stressed to the point where we aren’t able to achieve adequate amounts of deep sleep.
Sleep is not simply a continuous state of unconsciousness, rather it is a physiological process that occurs in cycles of approximately 90 minutes. Each of these cycles can be broken down into five different stages. The first four stages are considered non-REM (Rapid Eye Movement) sleep and the fifth stage is known as REM sleep.
Stage 1
The first stage of sleep lasts about 5 to 10 minutes and varies between drowsiness and light sleep. Muscle activity slows down, although you may see some occasional muscle twitching. Most are easily awakened in this state and will not feel as if they have slept.
Stage 2
The second stage is a period of light sleep where respiration and heart rate slows. Body temperature will also decrease slightly during this period. EEG readings will show larger brain waves and occasional bursts of activity.
Stage 3
Stage 3 marks the beginning of deep sleep, it occurs approximately 30 to 45 minutes after the sleep cycle begins. The brain begins to produce slower, high-amplitude waves known as delta waves.
Stage 4
Stage 4 is a very deep sleep. It is characterized by delta waves and is also known as slow-wave sleep. Physiologically, breathing is more rhythmic and muscle activity is limited. If you are awakened during deep sleep, you will probably feel groggy, confused, disoriented and may be unable to function normally for up to half an hour.
Stage 5 – REM
As its name suggests, rapid movement of the eyes distinguishes REM sleep from other stages of sleep. Brain activity during REM sleep is similar to that during waking hours. Intense, vivid dreaming occurs during REM and most of the dreams you can recall occur during this stage. Studies suggest that REM sleep is essential for processing and consolidating emotions, memories and stress.
While every stage of sleep is important, stages 3 and 4 – or slow-wave sleep, seem to be of particular importance. Several studies have shown that when deprived of sleep, there is an increased amount of slow-wave sleep the following evening. Many neuroscientists have suggested that this indicates there is a physiological “need” for slow-wave sleep as it may be the most “restorative” form of sleep. Sleep is still not completely understood as there is an abundance of on-going research on the subject. We do, however, know that sleep is essential to your health as sleep deprivation can result in a variety of undesirable conditions.
Tomorrow we will review some of the various conditions associated with sleep deprivation, and will provide you with a few tips for improving your quality of sleep.
Workout of the Day:
Clean & Jerk – use 12-15 minutes to work up to a heavy double and/or single – power cleans are acceptable;
and then,
“Grace”
For time:
135/95 lb. Clean and Jerk x 30
(Compare time to December 21, 2009)
Ohana Means Family
Written by Mike Hom
(Editor’s Note – I am posting the following with a mixture of sadness and elation for Mike. He is on to great things, but he will be sorely missed at Invictus. Mike’s support from day one helped to get us off the ground and he has provided us with valuable experience and knowledge ever since. Mike will be coaching tonight, and will be in on Wednesday evening to say goodbye to some of his many friends in the Invictus community. Please try to catch him in person, but in case you cannot, please leave Mike a note wishing him well and letting him know how he has impacted your experience in this community.)
Family, to me, has never been defined strictly by blood-relation to someone. I have many father-figures, second-moms, sisters, brothers, aunties, and uncles. And you know what? I love them all. Why? Because, they’re my family.
For those for you that don’t know, I’m off to pursue some more higher education in the form of an M.S. in Computer Science. I know, right? Geek alert! I still love my day job and I really don’t know when I’ll ever give it up. I’ll tell you this, though, my day job will never be as good as what I do for the people I train and train with.
I was recently accepted to a great program to a great school up in Northern California. (I won’t say what the school is in a public post but if you see me and ask, I’ll tell you.) I was and still am super stoked to be offered the opportunity to go to this school. Like Mark, I’ve been blessed with someone else picking up the tab. And, like Mark, shortly after finding out the good news, I felt a little conflicted. Personal success is great, but there is no feeling like being a part of someone’s life and making their lives better in some way, small or large. I love seeing the smile of victory on someone’s face after they’ve accomplished a goal they’ve worked so diligently towards. It’s like I’m a good samaritan every day I’m coaching. I really am part of something bigger than myself and I hope that never changes.
The upside is I won’t be far from San Diego, so I will be able to visit. I just don’t know how regularly that can happen. The jobs I am interested in are on the East Coast, which means some time out of school will be spent on the East Coast securing positions for after my program commences. But if I can locate something on the West Coast, I will certainly be back. I mean, with all due respect to people from the East Coast, I like my 70 degree winters, the beach, and of course, San Diego’s Mexican food.
I also LOVE all of my friends in San Diego. They’re are too many to give big ups to on this blog. I do, however, want to give mention to the Invictus Staff and CJ. Without CJ’s creative direction and ability to bring out the best in people, Invictus would not be Invictus. I hope everybody recognizes the opportunities he gives people and the leadership he provides. These qualities have, without a doubt, created one of the best coaching staffs in our community. I trust every coach to guide me through a workout and tell me how to optimize my training. I also want to give mention to the non-coaching staff–CJ’s parents. Pops/Karen: You have raised a great friend and great leader. Thank you.
Finally, I just want to say that I’m thankful for all the members that have come to my classes at any point in their training experience at Invictus. All of you are the reason I keep coming back and why I succeed at what I do. I really couldn’t have done it with you.
Despite being gone, I will continue to write blog posts for Invictus as I will have some fresh perspectives coming to me from the people I will be spending my time with. And, of course, I’m always available through e-mail, mobile, or the variety of chat mediums that most of you may find me through. I’m always around for my brothers and sisters. I love you all. Why?
Because, you’re my family.
Workout of the Day:
Three rounds for time of:
400 Meter Run
15 Dumbbell Thrusters (35/25 lbs.)
20 Push-Ups
30 Jumping Lunges (Split Jumps)
This woman can teach you to snatch anything - even a Swiffer!
Why Isn’t Sage Coaching You?
Written by Michele Vieux
I don’t think a lot of you realize how lucky you are to have the opportunity to learn Olympic lifting from Sage. Just Google her name and see what pops up.
She would never tell you this herself, but she is one of the most highly-regarded Oly coaches around. She has been lifting since she was four-years-old and has been coaching adults in the Olympic lifts since she was a pre-teen. She now travels around the world as a head coach at the CrossFit Olympic Lifting Certifications and we have her here, on staff, at Invictus!
I have had many Invictus members share their amazement in this after they return from travels and visits to other CrossFits around the country. Go to any other box around the world and tell them that you are from Invictus and 98 percent of the time, the first thing they will say is, “Wow, you have Sage!”
There is always room to improve your Olympic lifts. They are very technical and even Olympians need improvement so don’t think that just because you have already taken the On-Ramp or have participated in Sage’s class that there isn’t more to learn.
The clinics allow her to work with you on your specific needs on a more personal level than is possible in the large group setting. Not only will you improve your snatch and clean & jerk, all other movements and skills will improve when you learn how to more efficiently move weight around you.
Sage is my coach. Sage is CJ’s coach. Sage should be YOUR coach. There are still a few slots left in the two-week Olympic lifting clinics at 9:30 and Noon and I encourage you to seize this opportunity (especially if you are in the LGFGPG Challenge).
Workout of the Day:
Five sets of:
Deadlift x 3 reps
(Your set ends immediately if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for three reps.)
Rest 30 seconds
30 seconds of Pull-Ups (as many as possible)
Rest 3 minutes;
and then,
Five rounds for time of:
10 Kettlebell Swings (32/24 kg)
200 Meter Run
Are You Even Chewing?
Written by C.J. Martin
I am as prone to rushing from task to task as anyone. And unfortunately, my food intake is at times treated just like a task that I have to finish so I can move on and get something else done. This is not good.
I have become more and more aware recently of the importance of slowing down to chew and enjoy my food. This might sound silly, but when was the last time you sat down with no television, music or any other distraction and truly enjoyed your food? I am guessing that more than a few of you are guilty of eating while multi-tasking. In which case, you probably are not thinking too much about how well you chew your food.
The Weston A. Price Foundation website has a very good, concise explanation of why proper digestion is aided through slowly and thoroughly chewing your food, so I am borrowing from it with gratitude:
“Chewing your food thoroughly begins the digestive process, breaking food into smaller particles and mixing it with saliva and amylase. The smaller the particles of food swallowed, the better broken down it will be in the stomach and the more surface area for nutrient absorption will be available in the small intestines. If you really want to get the most out of your food, not only do you have to make good food choices, but you have to be able to break down and effectively absorb the nutrients from your food. It doesn’t make sense to invest extra time and money into preparing quality food, if you eat it quickly and forget to chew it. So, as you learn to relax and enjoy your food, really focus on completely breaking it down before swallowing, and pause before taking another bite and, most importantly, don’t forget to breathe!”
For six other tips to enhance digestion, click here.
If proper digestion isn’t reason enough for you, perhaps feeling more satisfied and less hungry will convince you to chew a bit more. Our good friend Wayne sent me an article that ran in the New York Times discussing a recent study showing that subjects who ate a serving of ice cream over the course of 30 minutes produced more hormones (peptide YY and glucagon-like peptide-1) making them feel full and satisfied than those who ate the same serving over the course of 5 minutes.
Now, nobody should be surprised by this. Anyone who has been to an all-you-can-eat buffet or a big Thanksgiving dinner knows that if you don’t pile it in quickly, you’re not going to have room for that second or third plate. Nonetheless, the study (which has some problems, like the fact that it was only conducted on 17 males) supports what we already know – if you slow down and chew your food, you will feel more satisfied and will almost certainly ingest fewer calories per sitting (see this study of 3000). So chew for at least a few extra seconds at each of your meals today, and try to make it a habit going forward.
Workout of the Day:
Three sets of:
Split Squat x 4-6 reps each leg
(elevate rear foot if possible – use either dumbbells or barbell in front rack position)
Rest 90 seconds
Ring Rows x 12 reps
(movement should be slow and controlled, body aligned from ankle to hip to shoulder at all times)
Rest 90 seconds;
and then,
For time:
25 Ball Slams (heavy – 60/30 lbs.)
50 Wall Ball Shots (20/12 lbs.)
75 Double-Unders
Paleo-Friendly Curried Squash Soup
Written by Karen “Krazy K” Martin
Workout of the Day:
Five sets of:
Push Press x 2-4 reps
Rest 60 seconds
Knees to Elbows x 8-12 reps – strict, no kipping or swinging
Rest 2 minutes;
and then,
Rounds of 21, 15 and 9 reps for time of:
115/75 lb. Push Press
Pull-Ups
(take the push press from the ground, not a rack)
Happy Birthday Michele!!!
Happy Birthday to the Queen of the Haiku
Written by C.J. Martin and the Invictus Coaches
As will become painfully clear when you scroll down a few lines, none of the Invictus staff can craft a haiku even close to as well as Michele. She does with ease what many of us cannot do after hours of brainstorming and attempts. But as many of you know, that is true not just of her haikus, but also of much of what she does at Invictus. Michele intuitively understands better than perhaps any athlete or coach I have met that fitness must be fun in order to be effective; and her ability to create a positive, healthy environment is unparalleled. Underlying her charisma is a genuine love for helping others; it shines through and is instantly apparent to all who walk in our doors that she has their best interest in mind.
Michele, thank you. Your impact in creating a culture of fun and humility at Invictus has been profound. I am blessed to have had your friendship, guidance and coaching over the past several years.
And now for our amazing attempts at birthday haikus for Michele!
3, 2, 1, dodgeball!
lucha libre mask made fitness fun
created community
Friends laugh together
shared ideas change lives
undying gratitude
- by C.J. Martin
An ode to Michele
Her snatch is oh so pretty
Yay birthday woman!
– by Mark Riebel
Michele loves to cook
bacon is her favorite
hungry she can be
– by Calvin Sun
Screaming, yelling, laughing
Strong, sincere, devoted and kind
A coach, a friend, Michele
– by Jim “Pops” Martin
A Tribute to the Masterful M
Fittest woman in the world
Creamsicle inventor
Magician in the kitchen
1-2-3 moves in a year
Elevators are for sissies
Crop-dusting, not cool
Talents, there are many
Heart of gold
Friend for life
M, Happy, happy birthday! You truly are one in a million. Amazing athlete, incredible cook, business woman, optimist, but above all a phenomenal friend. I hope it is a perfect day.
– by Dantelope (aka, Dani Dufrene)
M-Dawg: coach and cook,
would be ghost writer of blogs,
friend to all she knows.
– by George Economou
Oh crispy kale,
Date syrup deliciousness
God, I love to cook!
– by Nuno Costa
Strong, fast, fun she is
a sister I never had
she is amazing.
– by Katie McLaughlin
Do you have a haiku, funny story or comment that you would like to share with Michele? If so, please post your note to comments and wish her a very happy birthday!