In case you hadn’t heard, the first workout for the CrossFit Games Open has been announced. The workout is:
Complete as many reps as possible in 7 minutes of:
Burpees

YAY BURPEES!

Before you go forming an opinion about this workout, let me tell you what your opinion is. ☺ Seriously though, if you look on the interwebs you’re going to see some people complaining for one reason or another. But you can count me in as an advocate for this workout. I think it’s a great first test.

Everyone can do burpees. That means everyone can participate, which is pretty cool.

But more importantly, we’re going to see early on which athletes have developed the mindset and fortitude to thrive in CrossFit competition.

This is a low skill movement, and a workout with ZERO transitions to other movements or apparatus. Those who can approach this workout with the proper mindset and mental discipline will perform the best.

This is simply a test of your willingness to succeed.

If you have a goal, a proper mindset and a good mantra, you will do VERY WELL on this workout.

On the flip side, if you go into the workout dreading burpees or getting pissed off that there isn’t a barbell involved, you’ll make it to approximately minute 3 before it feels as if the whole world is caving in on you.

“Invictus” isn’t just the name of the gym . . . it’s a mindset. You are the master of your fate, the captain of your soul. You will dictate your internal monologue for 7 minutes of your life, and if you control your thoughts, your body will obey your mind and you will exceed your expectations of what is possible.

I encourage all Invictus athletes, those in San Diego and those abroad, to view this first event for what it is . . . an opportunity to demonstrate your understanding of what it means to be “unconquerable.” No matter what you feel during this workout, your mind will be clear, positive and focused on achieving your goal. Approach this workout with enthusiasm and a willingness to break through any mental barrier that could hold you back, and if you do that, you’ll have no regrets.

REQUIRED READING:

Breaking the Mental Barrier by Josh Bridges

Mental Toughness by Sage and Casey Burgener

“Invictus” – William Ernest Henley

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

(If you don’t have double-unders quite yet, perform singles or lateral jumps over a parallette.)

Be sure to sign up for Invictus’ “Friday Night Lights!” We are hoping for a full house of 100+ athletes and fans this Friday night at 6:00 p.m.

Be there!

B.
Complete as many rounds and reps as possible in 5 minutes of:
135/95 lb. Power Clean x 5 reps
Hand-Release Push-Ups x 10 reps
Double-Unders x 20 reps
(Practice your transitions – how will you lay out the rope, where will you perform your push-ups, etc…. This is light and fast, and success will be determined in part based on how quickly you can keep yourself moving in transition.)

Rest exactly 3 minutes, and then . . .

C.
For Max Reps:
2 minutes of Toes to Bar

***Scheduling Reminder – Off day on Thursday, we’re hitting our Olympic lifts on Friday, and then it’s time to party on Saturday with the Open workouts. Hit up an ice bath or several after today’s training session. Do the things you need to do to be ready and feeling fresh for the Open. Hope you all are looking forward to the announcement of Event #1 – I know I am.

B.
For time:
15 x Deadlift (225/155 lb)
30 x Wall Ball Shots
12 x Deadlift
24 x Wall Ball Shots
9 x Deadlift
18 x Wall Ball Shots

B.
Four sets of:
Row 250 Meters
Run 200 Meters
Rest 2 minutes

You don't get here by accident . . . you have to plan and dedicate physical and mental resources. Are you ready for the 2012 CrossFit Games season?

The first workout for the 2012 CrossFit Games season will be announced on Wednesday, and the main event for Invictus athletes will be held on Friday night. The question is . . . are you ready?

Similar to last year, Invictus will be hosting weekly competitions on Friday night for all Invictus athletes hoping to compete/participate in the CrossFit Games Open. But this year we’ve brought in amazing catered food and great sponsors who have donated prizes that will be given out to Invictus athletes . . . and maybe even one lucky and inspirational spectator.

That’s right, we have catered food and prizes this year! Candelas will be onsite serving their famous Paleo-friendly gourmet Mexican fare. The prizes have been provided by our friends at Reebok, VitaCoco, and Burger Lounge, as well as several other local businesses.

Prizes will be given to participants in the following categories:
Top Male and Female Athlete – The top male and female Invictus members who participate in the workout on Friday night will receive some very nice prize packages. Scoring is simple, you just need to post the best score on the Open workout amongst those competing on Friday night. And don’t worry, coaches and past affiliate team members are not eligible to win prizes.
Most Inspirational Athletes – Prizes will also be given, regardless of score on their workout, to the 2-3 most inspirational athletes who participate on Friday night. The prizes will be given at the coaches’ discretion based on performances that exemplified the fortitude that we like to see in Invictus athletes.
Most Inspiring Supporter – We understand that the Sea of Green gives our athletes a HUGE competitive advantage, so it seems only fair to also give a prize to the member who best exemplifies the support, sportsmanship and enthusiasm of the Sea of Green.

Our “Friday Night Lights” event will start at 6:00 sharp for the next five weeks. (That does mean that there will not be a 5:30 p.m. session on those nights – but we promise it will be worth it.) We will have sign-up sheets at the front of the gym. Please note if you will be attending to (1) participate as an athlete or (2) participate as an avid supporter of the Invictus athletes. Participating athletes will be assigned to a heat and notified of their heat assignment upon arriving on Friday night.

We hope to have at least 100 people there to create an atmosphere that will help our athletes to flourish in their first step in the 2012 CrossFit Games season.

And to help you athletes prepare yourselves for the excitement and rigors of the competitive season, I am elated to introduce one of our best and newest resources . . . Heidi’s Wellness Blog. As most of you know, Heidi has helped all of the members of our affiliate team and Josh Bridges during last year’s Games season, and she has been instrumental in their progress since. In the video below Heidi introduces herself and talks a little bit about the intent behind the Wellness Blog. Tomorrow we will post her first episode, and will continue the series throughout the five weeks of the Open.

B.
Three sets for times of:
Pistols x 5 reps each leg
Burpees x 10 reps
Bounding Box Jumps x 15 reps
Rest 2-3 minutes

C.
Three sets for times of:
500 Meter Row
20 Unbroken Thrusters (20/15 kg)
20 Pull-Ups
Rest 4 minutes

B.
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps (32/24 kg)
Pull-Ups x 10 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Box Jumps x 10 reps (24″/20″)
Hand-Release Push-Ups x 10 reps