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	<title>CrossFit Invictus Blog &#187; Testimonials</title>
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	<link>http://www.crossfitinvictus.com/blog</link>
	<description>Redefining Fitness</description>
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		<title>Thursday, April 1, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/thursday-april-1-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/thursday-april-1-2010/#comments</comments>
		<pubDate>Thu, 01 Apr 2010 05:44:01 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Play Good Challenge]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2167</guid>
		<description><![CDATA[Workout of the Day:
Take 15 minutes to work on Power Cleans(if you feel good, add weight, if not, work technique and focus on maintaining good speed on the barbell for each attempt);and then,7 rounds of:3 x Power Cleans (as heavy as you can)Wall-to-Wall Suicide Runs
(partner up with one or two others and work through &#8211; [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/thursday-april-1-2010/feed/</wfw:commentRss>
		<slash:comments>20</slash:comments>
		</item>
		<item>
		<title>Wednesday, March 31, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-31-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-31-2010/#comments</comments>
		<pubDate>Wed, 31 Mar 2010 05:14:28 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Play Good Challenge]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2151</guid>
		<description><![CDATA[Workout of the Day:
Six sets of:
2-Position Power Snatch
Rest as needed between sets;
and then,
Seven rounds for time of:
95/65 lb. Power Snatch x 7
30&#8243;/24&#8243; Box Jumps x 7

Look Good, Feel Good, Play Good Challenge &#8211; Announcing The Winners
Written by C.J. Martin
What did you think was possible in 7.5 weeks?  Did you think you could lose 30 lbs? [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-31-2010/feed/</wfw:commentRss>
		<slash:comments>13</slash:comments>
		</item>
		<item>
		<title>Wednesday, March 24, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-24-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-24-2010/#comments</comments>
		<pubDate>Wed, 24 Mar 2010 03:56:58 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Play Good Challenge]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2129</guid>
		<description><![CDATA[Workout of the Day:“Play Good Challenge”Part One – Find your 1-RM Clean in 15 minutes or less(power or full – get as much as you can from ground to racked, standing position);and then,Part Two – Complete the following for max reps:Two minutes of Wall Ball Shots (20/12 lbs.)60 seconds of RestTwo minutes of Kettlebell Swings (24/16 [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-24-2010/feed/</wfw:commentRss>
		<slash:comments>19</slash:comments>
		</item>
		<item>
		<title>Monday, March 8, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/monday-march-8-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/monday-march-8-2010/#comments</comments>
		<pubDate>Mon, 08 Mar 2010 05:53:11 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2068</guid>
		<description><![CDATA[Workout of the Day:
Three sets of:
Jumping Squats x 12 reps
(aim for between 30-50% of your 1-RM squat)
Rest 90 seconds
Handstand Holds
(shoot for 60 to 90 seconds &#8211; use multiple attempts if necessary)
Rest 2 minutes;
and then,
Three rounds for time of:
15 Box Jumps (30&#8243;/24&#8243;)
30 Anchored Sit-Ups

Another Reason I Love What I Do
Written by C.J. Martin
As I have said [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/monday-march-8-2010/feed/</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Monday, February 22, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/02/monday-february-22-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/02/monday-february-22-2010/#comments</comments>
		<pubDate>Mon, 22 Feb 2010 05:15:07 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2009</guid>
		<description><![CDATA[Workout of the Day:
Five sets of:
Bulgarian Split Squats x 5 reps each leg
Rest 2 minutes
Ring Dips x AMRAP
Rest 2-3 minutes;
and then,
In 60 seconds, complete the following:
One Suicide Sprint, followed immediately by
As many burpees as possible in the remainder of the 60 seconds.
Repeat for a total of 5 sets, resting 3 minutes between each set.
Record total [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/02/monday-february-22-2010/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Friday, November 20, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/11/friday-november-20-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/11/friday-november-20-2009/#comments</comments>
		<pubDate>Fri, 20 Nov 2009 04:02:54 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Helen]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1649</guid>
		<description><![CDATA[Workout of the Day:
Bulgarian Split Squats (or Split Squats)
5-5-5 (each leg)
and then,
Five cycles for max rounds in three minutes of:
3 Pull-Ups
6 Box Step-Ups (18&#8243;/12&#8243; box &#8211; use 60% of today&#8217;s 5-RM in front rack position)
9 Box Jumps
Rest one minute between cycles, and start next cycle where you left off. Count total number of rounds completed.
(To [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/11/friday-november-20-2009/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Tuesday, November 17, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/11/tuesday-november-17-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/11/tuesday-november-17-2009/#comments</comments>
		<pubDate>Tue, 17 Nov 2009 06:48:42 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Helen]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1636</guid>
		<description><![CDATA[Workout of the Day:“Helen”Three rounds for time of:400 Meter Run21 Kettlebell Swings (24/16 kg)12 Pull-Ups
(Compare performance to August 11, 2009.)
and then,
Practice the skill of your choice . . . muscle-ups, L-sits, freestanding handstands, etc&#8230;.

 
 
 
 


An Almost Paleo Week &#8211; Part Two
Written by Sarah &#8220;The Human&#8221; Murray
Sunday
Sunday is a big food day. I [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/11/tuesday-november-17-2009/feed/</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Monday, November 9, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/11/monday-november-9-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/11/monday-november-9-2009/#comments</comments>
		<pubDate>Mon, 09 Nov 2009 05:00:53 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1595</guid>
		<description><![CDATA[Workout of the Day:
Behind the Neck Jerk
3-3-3-3
and then,
Five rounds for time of:
9 Pull-Ups
6 Burpees
3 Push Presses (use 65-70% of today&#8217;s 3-RM)

The Benefits of Personal Coaching for a CrossFit Veteran
Written by Invictus Charter Member Cynthia Lumley
I’ve been doing Crossfit since May 2008. Before that, I’d never done a squat or a deadlift or any of the [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/11/monday-november-9-2009/feed/</wfw:commentRss>
		<slash:comments>8</slash:comments>
		</item>
		<item>
		<title>Tuesday, November 3, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/11/tuesday-november-3-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/11/tuesday-november-3-2009/#comments</comments>
		<pubDate>Tue, 03 Nov 2009 06:10:12 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1573</guid>
		<description><![CDATA[Workout of the Day:
Bench Press
3-3-3-3
and then,
Five rounds for time of:
12 x Bench Press (70% of today&#8217;s 3-RM)
12 x Pull-Ups

Big Ben Rides Again
Written by C.J. Martin
A job change recently took Ben S. from us, but it didn&#8217;t stop him from rocking his Invictus gear in a recent skateboarding competition. Ben spent a lot of time on [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/11/tuesday-november-3-2009/feed/</wfw:commentRss>
		<slash:comments>12</slash:comments>
		</item>
		<item>
		<title>Monday, October 19, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/10/monday-october-19-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/10/monday-october-19-2009/#comments</comments>
		<pubDate>Mon, 19 Oct 2009 03:54:23 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Kelly]]></category>
		<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1508</guid>
		<description><![CDATA[Workout of the Day:
Handstand Practice &#8211; How long can you hold . . . freestanding?
and then,
&#8220;Kelly&#8221;
Five rounds for time of:
400 Meter Run
30 Box Jumps (24&#8243;/18&#8243;)
30 Wall Ball Shots (20/12 lbs.)
Compare to June 20, 2009
 
 
 


A Client&#8217;s Thank You to Mark Riebel
Written by C.J. Martin
As many of you know, our own Coach Mark Riebel [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/10/monday-october-19-2009/feed/</wfw:commentRss>
		<slash:comments>10</slash:comments>
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