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	<title>CrossFit Invictus Blog &#187; Motivation</title>
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	<link>http://www.crossfitinvictus.com/blog</link>
	<description>Redefining Fitness</description>
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		<title>Tuesday, July 13, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/07/tuesday-july-13-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/07/tuesday-july-13-2010/#comments</comments>
		<pubDate>Tue, 13 Jul 2010 04:09:38 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Motivation]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2570</guid>
		<description><![CDATA[***Scheduling Note &#8211; Invictus will be closing at 1:00 p.m. on Thursday, July 15 for the CrossFit Games in Carson, CA.  We will re-open at 6:00 a.m. on Monday, July 19.***
Workout of the Day:
Take 15-18 minutes to build to a 2-RM Snatch or Power Snatch;
and then,
Five sets for max reps of:
40 seconds of Power Snatch [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/07/tuesday-july-13-2010/feed/</wfw:commentRss>
		<slash:comments>10</slash:comments>
		</item>
		<item>
		<title>Friday, April 9, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/04/friday-april-9-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/04/friday-april-9-2010/#comments</comments>
		<pubDate>Fri, 09 Apr 2010 06:13:48 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Motivation]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2202</guid>
		<description><![CDATA[Workout of the Day:
Three sets of:
DB Split Squat x 6-8 reps/leg
(elevate your rear foot on a bench, descend slowly and controlled, your goal is to handle 1/3 of your bodyweight in each hand)
Rest 90 seconds
Ring Push-Ups x as many reps as possible
Rest 90 seconds;
and then,
Eight sets of:
30 seconds of Russian Kettlebell Swings
30 seconds of Rest
30 [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/04/friday-april-9-2010/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Monday, January 4, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/01/monday-january-4-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/01/monday-january-4-2010/#comments</comments>
		<pubDate>Mon, 04 Jan 2010 05:44:41 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Coaching Cues]]></category>
		<category><![CDATA[CrossFit Invictus]]></category>
		<category><![CDATA[Motivation]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1818</guid>
		<description><![CDATA[Workout of the Day:
Four sets of:
Snatch-Grip Deadlift x 5 Reps
Rest 90 seconds
Strict Chin-Ups x Max Reps
Rest 90 seconds
(If you are unable to maintain perfect posture in the set-up of your snatch-grip deadlift, you need to elevate the barbell.  Do this by setting the rack pins as low as you are able to go while maintaining [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/01/monday-january-4-2010/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Tuesday, December 1, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/11/tuesday-december-1-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/11/tuesday-december-1-2009/#comments</comments>
		<pubDate>Tue, 01 Dec 2009 05:45:48 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Motivation]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1692</guid>
		<description><![CDATA[Workout of the Day:Bench Press5-5-5and then,As many rounds as possible in 15 minutes of:5 x Dumbbell Renegade Rows10 x Ring Dips15 x Toes to Bar
The Front Door, The Ultimate Milestone
Written by Lindsey Johnson &#8211; an East Coast Member of the Invictus Family
(Editor&#8217;s Note &#8211; Lindsey&#8217;s article appeared on the Cynergy CrossFit website on November 24, [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/11/tuesday-december-1-2009/feed/</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Tuesday, October 20, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/10/tuesday-october-20-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/10/tuesday-october-20-2009/#comments</comments>
		<pubDate>Tue, 20 Oct 2009 04:42:07 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Motivation]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1511</guid>
		<description><![CDATA[Workout of the Day:
Bench Press
5-3-3-2-2
and then,
Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Row
Fundamentals – Steps Back, Leaps Forward
Written by Mike Hom 
Often times, we become overly involved in forward progress without regard to periodic re-evaluation. This happens with both experienced and inexperienced athletes. As an example, you may be [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/10/tuesday-october-20-2009/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Thursday, August 13, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/08/thursday-august-13-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/08/thursday-august-13-2009/#comments</comments>
		<pubDate>Thu, 13 Aug 2009 05:54:38 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1248</guid>
		<description><![CDATA[Workout of the Day:
Weighted Step-Ups
5-5-5
(Select a box to step on that is just above the height of your knee. Step your full foot on the box and drive up with the top leg &#8211; do not push off with the leg on the floor. Fully extend your leg and hip without resting the trailing leg [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/08/thursday-august-13-2009/feed/</wfw:commentRss>
		<slash:comments>14</slash:comments>
		</item>
		<item>
		<title>Thursday, June 18, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/06/thursday-june-18-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/06/thursday-june-18-2009/#comments</comments>
		<pubDate>Thu, 18 Jun 2009 05:14:08 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[CrossFit Invictus]]></category>
		<category><![CDATA[Motivation]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=995</guid>
		<description><![CDATA[Workout of the Day:
Weighted Pull-Ups
3-3-3-3
and then,
As many rounds as possible in 15 minutes of:
135/95 lb. Hang Power Cleans x 5
Ring Dips x 10
40-Yard Bear Crawl
Mental Toughness &#8211; Overcoming Obstacles to Performance
Written by C.J. Martin
What separates the elite CrossFit athletes from their competition? Over the years of watching guys like Bridges, Speal, Dutch and others, I [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/06/thursday-june-18-2009/feed/</wfw:commentRss>
		<slash:comments>8</slash:comments>
		</item>
		<item>
		<title>Thursday, June 11, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/06/thursday-june-11-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/06/thursday-june-11-2009/#comments</comments>
		<pubDate>Thu, 11 Jun 2009 04:14:38 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Motivation]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=952</guid>
		<description><![CDATA[Workout of the Day:
Rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
Knees to Elbows
Pull-Ups
Kettlebell Swings (24/16 kg)
 
Bursting Your Comfort Bubble
Written by Nick Hawkes
When I told people that I was taking a six month hiatus from the all-star coaching staff at CrossFit Invictus in favor of spending the summer in Utah [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/06/thursday-june-11-2009/feed/</wfw:commentRss>
		<slash:comments>18</slash:comments>
		</item>
		<item>
		<title>Monday, June 1, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/05/monday-june-1-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/05/monday-june-1-2009/#comments</comments>
		<pubDate>Sat, 30 May 2009 23:00:23 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[CF Total]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=902</guid>
		<description><![CDATA[Workout of the Day:
&#8220;CrossFit Total&#8221;
Three attempts for one rep max of each of the following:
Back Squat
Shoulder Press
Deadlift
(Compare total to February 12, 2009.)

Maybe It’s Not Your Jeans; It’s Your Perspective
Written by Dani Dufrene
A couple months ago I set out to accomplish a goal. I wanted to go
from #109 to #120. I believed that with a little [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/05/monday-june-1-2009/feed/</wfw:commentRss>
		<slash:comments>48</slash:comments>
		</item>
		<item>
		<title>Friday, May 22, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/05/friday-may-22-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/05/friday-may-22-2009/#comments</comments>
		<pubDate>Fri, 22 May 2009 03:27:28 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=860</guid>
		<description><![CDATA[Workout of the Day:
Sumo Deadlift
5-5-5
and then,
Rounds of 21, 15 and 9 reps for time of:
Sumo Deadlift (medium ~ 70% of 5 rep max)
Ring Dips

Pushing to the Limit
Written by Courtney &#8220;Boozebag&#8221; Johnson 
Last summer I could not power clean more than 85 lbs. no matter how hard I tried. More than 100 lbs. seemed like a far [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/05/friday-may-22-2009/feed/</wfw:commentRss>
		<slash:comments>14</slash:comments>
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