Invictus | Redefining Fitness

May 17, 2012 – Fitness and Performance

CJ — Thu, 17 May 2012 06:30:47 +0000

Workout of the Day
A.
Three sets, not for time, of:
Turkish Get-Ups x 2 reps each arm
Kettlebell Swings x 20 reps

B.
In teams of three, with only one person working at each station at a time, complete three rounds each for time of:
500 Meter Row
15 Man-Makers
600 Meter Run

You may not rotate stations until all members of your team have completed their task. Time is called when all three team members have completed three complete rounds.

Good Luck Michele!

CJ — Thu, 17 May 2012 06:22:57 +0000

The Sea of Green cheering Dave Lipson to a 1st place finish in Event 3 of the SoCal Regionals.

Good Luck Michele!
Written by C.J. Martin

Our very own super coach Michele Vieux goes in today for a bionic knee! Michele has had a torn ACL and a bucket-handle tear of her meniscus since 1998. Despite the injury, Michele competed as an individual at the CrossFit Games in 2008 and 2009, and was a critical member of the 2010 Invictus team that took 4th place at the CrossFit Games. She has also been a dedicated coach demonstrating movements and coaching clients for the past 5 years. To say that her ability to overcome and work around a significant injury has been remarkable would be an understatement. But a long-term fix is long overdue.

Michele will undergo surgery Thursday morning. She will be out rehabilitating for 6-8 weeks . . . but she will likely still be keeping good dibs on each of you that she normally coaches. While she won’t be up on her feet in the gym, she will be online working on cookbooks, recipes, blog articles and following up on her clients’ progress.

I would love for you all to wish her the best as she recovers. The recovery requires some patience and a lot of hard work, but for those of us who know and love Michele, it is very exciting to know that she will finally be back to full health on both wheels.

Good luck Michele!!!
——
And a note to any gym owners out there reading this . . . there are ways to provide group insurance to your employees. Your staff is like your family, take good care of them. One of my proudest moments so far as a gym owner was the day we secured group health insurance for all of our employees. We expect our coaches to be professionals, and it’s important that we treat them like professionals. Michele has been one of my closest friends for five years. Securing group insurance benefits allowed her to finally take the steps that will greatly improve her quality of life . . . and make her an even better coach for the next decade or so. Please investigate how to get your staff insured (if they’re not already). We can change the fitness industry for the better, it’s already happened on the exercise side, now let’s make it happen on the business side. Treat your employees as professionals and I promise it will benefit your business and our industry.

May 17, 2012 – Competition

CJ — Thu, 17 May 2012 05:00:23 +0000

Rest Day
* Focused attention on mobility, body work and nutrition.

May 18, 2012 Competition Program
May 25, 2012 Competition Program

May 16, 2012 – Fitness and Performance

CJ — Wed, 16 May 2012 06:59:17 +0000

Workout of the Day
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
20/12 lb Wall Ball Shots x 20 reps
225/155 lb Deadlift x 10 reps
400 Meter Run

May 16, 2012 – Competition

CJ — Wed, 16 May 2012 05:23:30 +0000

Workout of the Day
A.
Three sets, not for time, of:
Rope Climb x 3 ascents (15′)
Toes to Bar x 12-15 reps

B.
Four sets of:
Sots Press x 3-4 reps
Rest as needed

If these are not getting easier for you, I would like for you to HONESTLY assess whether you are diligently tending to your mobility work. If the answer is no, find your way over to www.mobilitywod.com and get to work. Search “thoracic,” “shoulder,” and “overhead” – that should provide a good starting point. I am not programming these to make you strong – we’re doing that with other movements; I am asking you to do these because the results (and complaints) that you post give me a good sense for whether you will be able to handle heavy loads and/or high volume overhead.

C.
Jerk
Build to a heavy single in 10-15 minutes

Let your body be your guide as to what constitutes “heavy.”

D.
Three rounds for time of:
15 Chest-to-Bar Pull-Ups
20 Ring Dips

May 18, 2012 Competition Program
May 25, 2012 Competition Program

May 15, 2012 – Performance and Fitness

michele — Tue, 15 May 2012 06:59:16 +0000

*REMINDER – Invictus Boot Camp will be held tonight at 5:30 and 6:30 in Balboa Park!*

Workout of the Day
In teams of three, with only one person working at a time, complete the following for time:
200 Calorie Row
300 Push-Ups
400 Kettlebell Swings

May 15, 2012 – Competition

CJ — Tue, 15 May 2012 05:37:05 +0000

Workout of the Day
A.
Three sets for times of:
5 Muscle-Ups
10 Handstand Push-Ups
15 Pull-Ups
Rest 2 minutes

B.
Five sets of:
Clean Pulls x 3 reps
Rest 2 minutes

C.
Three sets of:
Good Mornings x 4-6 reps @ 4011
Rest 2 minutes

Keep the load moderate here, goal is perfect mechanics, not max load.

D.
For time:
75 Push-Ups
100 Meter Farmer’s Carry (heavy)
50 Push-Ups
100 Meter Farmer’s Carry
25 Push-Ups
100 Meter Farmer’s Carry

May 18, 2012 Competition Program
May 25, 2012 Competition Program