Workout of the Day:
Pull-Up Clinic, or
Three sets for max reps of strict pull-ups,
and then,
“Death by Overhead Squat”
One Overhead Squat in the first minute,
Two Overhead Squats in the second minute,
Three Overhead Squats in the third round, etc….
(Prescribed Weight: Men-45; Women-35 lbs.)

3 Rounds of 11.3 Miles for Time
Written by the one-armed stud of Invictus, Kath Baker

“A blessing in disguise.” If someone had said that to me a month ago I likely would have had a melt down. For the first time in my life I was really hurt. I have had a ton of minor injuries over the years but never anything that took me out for weeks, never mind months.

It wasn’t just that I got hurt. It was how I got hurt. Throughout my life I should’ve been seriously injured or dead a thousand times. Too many falls into crevasses in the middle of nowhere, falls off rock faces that landed me flat on my back in the dirt below, not to mention the gazillion times I’ve gone airborne over handle bars, off skis, or with ice axes flying by my head. But I just took myself out in the seemingly safe environment of a gym (not Invictus). Seriously?!

My head wasn’t in a good place. I had just moved to San Diego and joined Invictus, but I dreaded going. Not only was I the new kid, but because I couldn’t use my arm, I was the one who couldn’t do the WOD. There were no attempts to PR, no goals to work toward, benchmark days made me want to crawl into bed and eat a pint of ice cream. (Paleo started getting REALLY hard!) My attitude was horrendous. But almost everyday a coach would tell me to keep coming to Invictus, that it would help me heal faster and it would keep me strong. Eventually I began to believe them.

Despite continuing to put everything I had into my modified WODs, something was still missing – a goal. I needed to have a goal – something hard and preferably something kinda crazy. One of my doctors happened to be an accomplished ultra-marathoner. He invited me out for a run one Saturday morning – little did I know that in two weeks I would be running my first race.

I found out two days before the Noble Canyon 50K, that I was registered. The race had been closed for months but the doctor managed to get me in. Crap. What did I get myself into? I’ve only run three times – 11 miles, 9 miles and 5 miles. I’m not a runner – running is boring and it makes my knees ache. I’ve never even run a marathon! But it’s in the mountains, and I know I can move in the mountains. I guess I found my benchmark.

7 am – the gun goes off. My strategy: 3 Rounds of 11.3 miles for time. In my head I’m doing a WOD, its something I’m comfortable with and I know what to expect. My first round always feels slow, then I cruise the second round, and then it’s a battle to go as hard as possible to the end.

The starting pace seemed slow, until about a mile in when we start ascending the narrow, rocky, single-track. The race had over 10,000 feet of elevation gain and loss. People seem to be cruising and I’m still out of breath. I try to keep up with two girls I know but before long they were gone. Crap. Ascending is the part that I’m supposed to be good at.

I just left the fourth aid station and am in the middle of my second round. I’m finally relaxed. Not out of breath, no more nerves. I’m tearing around a corner and see the girls I couldn’t keep up with. I can’t believe I caught them, and that I’m about to pass them.

Round three. It’s supposed to start hurting but every mile feels better than the previous. “I just ran a marathon, and I don’t want to stop, why would anyone want to stop after 26.2?” (Clearly I was a little delusional!) “Where’s the wall everyone talks about?” “Maybe I’m going to do good after all.”

Somewhere around mile 30. It’s now 106 degrees and the sun seems to be radiating off of everything. I’d give anything for 40 below zero and howling winds. “Are my shoes melting…I think they’re melting.” Physically I’m fading – big time; but I still feel mentally very strong. I’m almost done with the WOD. I look at my watch and think that I have enough time to finish before the 7 hour mark. I have to finish before 7 hours.

I push as hard as I can and I cross the finish line at 6:57. I’m done. Physically, mentally, emotionally – done. Kinda like after trying to PR Fran.

In the days following the race I reflected on what got me through it and how I did so well, because it doesn’t make sense. As Crossfitters, I think we tend to focus mostly on the physical strength that we gain from the programming, our goals are to lift heavier and move faster. But this race made me realize that the coaches and the programming at Invictus give us so much more. The focus and determination, the mental and emotional strength, and the confidence are what got me through Noble Canyon, and for this I thank Invictus. The coaches encouraged me to continue training even though I was injured, and their positive reinforcement changed my attitude. I would recommend an experience like this to anyone – try something mentally hard and see for yourself how strong CrossFit has really made you.

Although I still do not consider myself a runner I intend to continue doing ultras. My next race is in November and it’s 5 Rounds of 10 miles for time.

(Editor’s Note – Kath is a seriously legit stud. She has battled through more one-arm kettlebell swings, rows, push-ups, etc… than most people do in a lifetime. It’s no big surprise that an athlete of her quality and determination would excel at any endeavor she took on. We’re stoked that Kath is a part of our family, and look forward to seeing her succeed as she chases down new goals and distances on a CrossFit Endurance program.)

Workout of the Day:
Five rounds for max reps of:
Sumo Deadlift High Pull (75/55 lbs.)
Broad Jump (6′/5′)
Walking Lunge with DB Farmer’s Carry (35/25 lbs.)

In this workout you move from each of the three stations after a minute. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, move to the next station immediately for best score. One point is given for each rep, successful jump and lunge.

Invictus Rocked for 26.2 Miles
Written by Dan “The Man” Tandon

Let me preface this with a simple fact, I am not an elite athlete. Far from it. Before January 2008, I did nothing physically challenging.

Starting in January 2008, I began running in order to complete a life goal of running a marathon. I was not going to break any land speed records, I just wanted to finish. I prepared for the San Diego Rock ‘n’ Roll Marathon by doing long runs on Saturdays and track training on Tuesdays. The rest of the time, I would do a half hour to an hour on an exercise bike. I completed the marathon in 5:44 and some change. Then I stopped.

From June 2008 to January 2009, I went back to my old exercise routine of sitting on a couch and vigorously, and I mean vigorously, laughing at the Daily Show. As January rolled around I began ramping up to train for the San Diego Rock ‘n’ Roll marathon again. I only changed one thing with regards to my training; I joined CrossFit Invictus. CJ had been talking about CrossFit with me and my wife for years and we decided to join when he opened his gym.

I still did my long runs on Saturdays and track training on Tuesdays, but I added CrossFit work-outs three days a week. I noticed a big difference in my 10k and 15k times and realized that I was on track to shave almost an hour off my marathon time. I’ll leave it to our fantastic coaches to explain how strength training helped me do this, but what I know is that the killer warm-ups and work-outs worked miracles for the mental road blocks I experience while I run. When I was feeling mentally exhausted while running, my mind would go to one of the Invictus workouts and I would realize that I felt way more physically challenged during the WODs. This allowed me to push myself harder during the run.

The marathon was this past Sunday and I finished at 4:39:20 – more than an hour quicker than last year’s effort. But the best part is that my exercise routine will not revert back to that old couch potato (couch spaghetti squash for you in the Paleo crowd). I now consider myself a CrossFitter.

I am looking forward to continued success and to cutting off another hour from my 2010 marathon time.

P.S. – I had “Invictus Rocks” written on my calves for the race.

Workout of the Day:
For time, 30-25-20-15-10-5 rep rounds of:
Virtual Shoveling
Pull-Ups
(With an Olympic bar holding only one plate – 45/25 lb. – touch the plate on one side of the 24″ barrier then the other for one rep.)

The CrossFit Invictus team won the fun team WOD at Regional Games last weekend amidst controversy regarding the composition of the two male, two female team.

Are You Getting Results?
Written by C.J. Martin 

Yesterday’s “Grace” was the first workout we have repeated since CrossFit Invictus opened its doors on January 10, 2009. It was the first opportunity to see how much progress and improvement you have seen over the course of 14 weeks. What was the result? 

Please post in comments your January 12, 2009 “Grace” time and load (if scaled), followed by your time and load from yesterday. We’re anxious to see and share your success with the community. 

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Were we born to run? And if so, is shoe technology making it unbearable? Check out the following and post your thoughts to comments.
http://seedmagazine.com/content/print/the_running_man_revisited/
http://www.boston.com/bostonglobe/magazine/articles/2009/04/19/what_ruins_running/

Workout of the Day:
Snatch
3-3-3-3-3
and then,
As many rounds as possible in 12 minutes of:
10 x One-Arm DB Power Snatch (5 each arm)
10 x Walking Lunge with DB Overhead
10 x Knees to Elbows

How CrossFit Changed My Life
Written by Invictus member Courtney “Boozebag” Johnson

This April marks a year since I started CrossFit, and a year since my life has done a complete turnaround. Most people know my nickname is “Boozebag.” Most people don’t know how closely that name reflected my life. I am in the bar and restaurant industry, and lived the life of someone in that industry. I went to bed most nights between 2 and 3 a.m. I would sleep until noon or so, and then without much motivation to do anything else with my day, I would typically lay on the couch until about 4 when I would have to get up and go to work. After work I would have a glass of wine, and then another, and another. I would go through nearly a bottle of wine a day, mostly due to boredom. That was a typical day for me before CrossFit. Sad, I know. When I look back now, I wonder how much longer my life would or could have continued like that if I had not become involved with CrossFit.
My sister Lindsey, who has always been into fitness, started CrossFit in December 2007 and loved it. I used to hear her and other Crossfitters talk about “Fran” or “Helen” and had no clue what they were talking about. She talked about getting me to do CrossFit for a long time before I actually took the leap; I was too intimidated and scared to even try. I started coming once a week. My body was too sore to come anymore than that. Initially, I was too intimidated to attend group sessions. Even though I had played sports growing up, I hadn’t done anything for three years. I avoided the gym because I was too embarrassed about how out of shape I was. Nonetheless, I began setting my alarm to make it to the noon CrossFit group session (sad that it required an alarm – a lot has changed). As I began to get more into CrossFit, my life began to change in other ways as well. I started drinking and going out less, my diet improved a little, and I suddenly had more energy throughout the day.

After a while I worked up the guts to attend the 9:00 a.m. group, but only if my sister was there. It took months before I could attend a class without my sister; I didn’t have enough confidence to do it without her. As time went on I began to lose weight, and get in shape. My diet continued to improve, as did my outlook on life. Spending the day inside on my couch was no longer an option. I wanted in on what life had to offer me. CrossFit changed me, not just on the outside but on the inside as well.

Since April of last year, I have lost 20 lbs., two pant sizes, and gained muscles I didn’t know existed. A friend of mine was visiting recently while I was whipping up some delicious Mmmm Good breakfast treats, and out of nowhere she looked at me and said, “Did you ever think in a million years that you would look like this?” My answer was simple, “no.” I had always dreamed I would, but it had been so long that it seemed unlikely to come true. More importantly, I have gained a life that I hope to continue for many years to come. CrossFit got me off the couch and forced me to look at what my life had become, and I wanted more. It motivated me to make better choices about everything in my life.

I have also met amazing friends through CrossFit. Without the support of the wonderful people at CrossFit, especially the amazing ladies of the 9:30 class (and Joe), I would not be where I am today. These people are not just great friends and supporters, but also some of the most genuine individuals I have ever met. I started CrossFit wanting to get a workout and lose some weight, and what I gained was a new and improved life. CrossFit is so much more to me than a workout; it is a way of life, and a community that I have grown to love. It has given me strength – of both body and mind. It has given me confidence and motivation to live my life to its fullest.

It’s hard to believe where I was a year ago, and I hope to never go back there, but with CrossFit and the support of those around me I know I never will. I am a different person than I was a year ago, a better person. CrossFit helped me become the person I always strived to be. And in Michele Vieux’s words, that deserves a double Whoot!