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Success Stories

Are You “Good Enough”?

Are You “Good Enough”? Written by Invictus Member Ginger Spanbauer With the New Year still somewhat freshly upon us, I feel it prudent to share something that stuck out to me as this past year came to its inevitable close. What is it to be “good enough”? Every so often, you’ll hear a certain way a coach might describe to you a correction – whether it be a quick tweak to a lift, a seemingly minor adjustment in the mechanization of a movement – something that has been explained over-and-over to you, again-and-again, in so many words, that will, in one seemingly insignificant moment,

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Transforming My Body and Mind by Diego Cervantes

Transforming My Body and Mind Written by Invictus Member Diego Cervantes Coach’s Note: Diego was a regular at the 9:30 class and inspiring to watch, so I’m not surprised he has overcome this life changing adversity. From the first time I coached him, he was eager to learn about nutrition, get stronger, and improve as an athlete. He was consistent, did all his “homework” and pushed his limits. He was also a great teammate and comrade to others in the class with his quiet encouragements. I can’t imagine all the emotions, ups and downs, and pain he endured and conquered! This

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Steven Martini’s Endeavor Challenge

Steven Martini’s Endeavor Challenge Written by Invictus Member Steven Martini with Coach Nuno Costa Coach’s Note from Coach Nuno: Steven Martini freaking rocked his challenge! He fully committed himself to training for this event and did everything that I put in front of him. He was the model client – he showed up to all his sessions and he listened to all the advice I gave him in regards to getting himself physically and mentally prepared for his event.  He changed the way he was eating, he lost weight, he gained a new perspective for training and overall came alive! It was

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How Invictus Helped My Running

How Invictus Helped My Running

How Invictus Helped My Running Written by Invictus Member Melissa Vasel I wanted to take a minute to share an athletic accomplishment that I truly believe came about as a result of being a part of the Invictus community. I ran the Boston Marathon this past April, and unexpectedly PRd with a time of 3:27. My original plan was to run it as a long run and go for a new PR at Ojai at the end of May. After PRing in Boston, my running coach told me I had zero chance of PRing at Ojai, and that I should

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A Thank You Letter to Invictus by Michelle Cowan

A Thank You Letter to Invictus Written by Invictus Member Michelle Cowan Dear Invictus, How do I start this? I am not the most exuberant person by nature;  I usually keep to myself before socializing with folks and being the life of the party. So you will not typically see me chatting someone’s ear off about the wonders of Invictus, and how rare a find I consider you all to be. However, I do want you all to know how much you’ve done for me, and how much I appreciate it – all too often folks are too ready to

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Is CrossFit for Ultramarathoners?

Is CrossFit for Ultramarathoners?

Is Crossfit for Ultramarathoners? Written by Invictus Member Ed MacBean A few weeks ago I ran my second ultramarathon – the “PCT50″, which runs along the Pacific Crest Trail about an hour east of San Diego.  In many ways, an ultramarathon may seem contradictory to CrossFit – rather than “constantly varied, high-intensity, functional movement”, an ultra-marathon is a repetitive motion carried out at low intensity for a very long time.  I PR’ed the PCT50 by 1 hour and 43 minutes, and that still involved running more than 10 hours! But, for me, completing an ultra is my version of the CrossFit Games –

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Spotlight on Invictus Athlete : Adrianna Kripke

Spotlight on Invictus Athlete : Adrianna Kripke Interview by Heather Hippensteel Adrianna Kripke’s infectious smile and enthusiasm is hard to miss. Her eagerness to learn has helped her improve tremendously in the past year! She is quick to introduce herself to new members or visitors to make them feel welcome—that is exactly the type of community we strive to create! I always love chatting with her and when I was asked to do an athlete profile, I knew that she would jump at the opportunity to share with us. Nichole: How long have you been coming to Invictus? How did

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Seeing How Far I Can Go – Shanel Morrow

Seeing How Far I Can Go Written by Shanel Morrow “When I started CrossFit West Jax this past September, I remember telling Coach Nick (Hawkes) that my first goal was to back squat 100#. At the time, I was barely pushing 65#. By the time December, and our move to San Diego, came around, I had improved significantly, but was still shy of my goal. January meant resuming CrossFit – this time at Invictus, with my same goal in mind. On March 29, I went for it under Coach Nick’s guidance and I got 105# for three reps! I never

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A Supple Leopard at the age of 75…..

A Supple Leopard at the age of 75…..

Larry “The Legend” Blum “I think it’s amazing that Larry can squat and do overhead movement at the same time because when he first started, one of the things he said to me was ‘I don’t know why we have to work on so much mobility, I’ll never be able to squat below parallel.  Number One – he can do that now!  And number two – he couldn’t achieve full range of motion in the overhead position.  Now he can do both – at 75 years old!” – Coach Michele “It was really painful getting there!” – Larry the Legend

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Gettin’ Stronger – Gary Martin

Gettin’ Stronger by Gary Martin “For me, the key to getting stronger was to trust my coaches. I have always had goals in my head, but had never really put them on paper or communicated them to my coach. Finally, I wrote them down and gave them to Coach Nichole. I was embarrassed at first. The numbers I gave her seemed a pipe dream. She took them and began programming. Since then, my numbers have taken off! As of today, I have hit at least one PR in nine consecutive workouts. The  goal numbers I originally thought outlandish (200lb shoulder press,

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