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:

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:
Snatch
3-2-1-1-1
(Go heavy! Set a new mark for your 1-RM snatch.)
and then,
“Grace”
For time:
135/95 lb. Clean and Jerk x 30
(Compare time to August 17, 2009)

In Pursuit of Excellence
Written by C.J. Martin

The Invictus mission is to “provide excellence in fitness coaching in an environment that promotes and is conducive to healthy lifestyles.”  The first proposition of this mission is dependent upon the constant improvement and education of our coaching staff.  I am always seeking out opportunities to learn new skills and add new tools that can be used to help our members.  But I cannot tell you how excited I am about this new opportunity.

James Fitzgerald, founder of Optimum Performance Training (”OPT”) in Calgary, is a wealth of strength and conditioning knowledge.  James is well known as an athlete – CrossFit Games winner in 2007, and top competitor in 2008 and 2009 – but I believe his greatest contribution to our community is coming now with his coaching certification program.  I have had the pleasure of speaking with James about training methodology and was blown away.  He has been in the fitness industry for 16 years, and has tried and discarded more than most coaches ever learned.  James is a consummate professional who practices what he preaches with tremendous effect.  I have yet to meet an athlete that has trained under him who is not thriving.

The new OPT Coaching Certification Program is a culmination of the lessons James has learned over the years and is designed to be a comprehensive program to help coaches develop in all aspects of fitness coaching.  It is not a weekend seminar and not something that can be completed quickly.  It includes both a theoretical and a practical component that requires participants to go back to their clients and actually implement strategies and effect positive change in order to earn a coaching certificate.

I registered for the first seminar moments after it posted to the OPT website.  That means I will be heading to Calgary in February – which is a big deal because I hate the cold.  If you’re a coach that cruises this site, I hope you will consider signing up as soon as possible and joining me.  If you’re a member of the Invictus community, rest assured that we are continuing to improve every day, and this is just one of many steps that will be taken in upcoming months to ensure that we stay true to our mission to provide you excellence in fitness coaching.

Workout of the Day:
“Grace” 
For time:
135/95 lb. Clean and Jerk x 30
(Compare time to January 12, 2009)
 

Pride and Gratitude – CrossFit Games Regional Qualifier Weekend
Written by C.J. Martin

It was an amazing weekend for the CrossFit Invictus crew at the CF Games Regional Qualifier in Tustin. We had a raucous support crew that brought some of the gym’s energy up to cheer on our fearless warriors - Frank Martinezcuello, Justin Nahama and Michele Vieux. Each of these three studs pushed themselves to the limit, never let up and represented CrossFit Invictus with class. Michele also ensured that Invictus will be well represented at the CrossFit Games in July. She took fifth overall in this weekend’s events and earned the right to compete in Aromas for the title of the “World’s Fittest Person.” We could not be more proud of Michele, Justin and Frank.  (Check out the pics of them in action – badasses!)

I also want to thank the members of our crew who volunteered to judge the event – Mike Hom, Wayne Slavin and Chris & Nate Freischlag. Judging any competitive event is a thankless job, but these guys did everything they could to ensure that all of the competitors were held to same standards. Thank you all for sacrificing your weekend to help make the regional qualifier a great event.  

Michele is moving on to Aromas!

Frank powering through the first WOD of the weekend.

Justin throwing 155 around like a match stick.

Brothers Freischlag keeping everyone honest.