What do you all think of the cool baton one of our members bedazzled?

After doing relays last week we toned things down a little bit and attacked a workout that was a little longer by nature.

The intervals were 2 minutes on followed by 2 minutes of rest for 7 rounds.  The work/rest interval was even where you could almost fully recover but not quite.  I wanted everyone to push themselves and really stay consistent with their pace.  After the first 5 intervals I started to encourage everyone to go all out –


Recovery Pudding – A Post-Workout Recipe
Written by C.J. Martin

I am slacking a bit on this one, but Geoff Behrend, who follows our competition blog posted the following recipe (and attribution) to our blog and it was too good not to share with others. I LOVE it when members of our community submit great ideas, recipes, etc…. If you have anything you would like to share with the Invictus community, please send it to us at [email protected] I cannot promise we’ll post it, but we’re always looking for great content to educate and celebrate our community!


Our Amazing Race – The Ragnar Relay
Written by Invictus Endurance Athlete Mine Okano

I went into Ragnar not really knowing what to expect. I knew what we had to do (run, drive, eat, cheer, change, run, drive, eat, cheer, etc), but I wasn’t really sure how it was all going to come together. Mostly I was excited, but I was also a little anxious – I was pretty sure I would get lost on my night run ☺, and I just didn’t want to let the team down in any way.


How Do You Choose Your Accessory Lifts?
Written by Cody Burgener

Nobody is perfect. Everyone has weaknesses and room for improvement. When it comes to the Olympic lifts, there is always one weakness that sets you back from making personal records. So the question I’m asking is, “how do you go about improving upon that weakness?”

For example, one common problem that lifters have is receiving the barbell in the bottom of the snatch. They will often attempt to remedy this by training more overhead squats to strengthen their overhead position.

This past weekend was the 2nd leg of the Triple Crown – La Jolla Half Marathon and a few of our athletes tackled it including the famous Torrey Pines Hill.  Here’s who I know competed this past weekend – Andrew Borrelli, Mirelle Chateigne, Michael Bellock, Bo Smith.   Anyone else ran it that I missed? 

For this week:

Short Interval – on the minute every minute for 15 minutes sprint 100M all out effort, post/record times for each

Long Interval (we will be doing this @ the track on wednesday) –