Workout of the Day:
Five sets of:
Weighted Pull-Ups x 3 reps @ 21X1
Rest 90 seconds
Single-Leg Squats x 6 reps each leg @ 30X1
(perform all 6 reps on one leg before switching – progression = squat to a box, squat from a box, pistol, weighted pistol)
Rest 90 seconds;
and then,
As many rounds as possible in 12 minutes of:
10 Pull-Ups
20 Russian Step-Ups with DBs (10 left leg, then 10 right leg)
30 Walking Lunges (bodyweight)
Proud papa Justin with his son, Caleb Nahama - 2030 firebreather!
Who’s Ready for a Challenge?
Written by C.J. Martin
September is going to be a busy month at Invictus. It’s going to be filled with great educational opportunities and a couple of opportunities for you all to test yourself in various challenges.
First, we will be commencing our second Look Good, Feel Good, Play Good Challenge on September 15, 2010. More details will be coming out about the challenge in the next couple of weeks, but start thinking about your goals and what is possible. Several participants in the first LGFGPG Challenge lost 40 lbs. and improved their strength and conditioning benchmarks in just 7 weeks. A few participants got free memberships and a lot of cash for their efforts as well. We’ll put all of the pieces in place for all participants to succeed and look, feel and perform better than ever.
Second, Invictus has the pleasure of hosting the first OPT Big Dawg Challenge on Saturday, September 25, 2010. The challenge will be comprised of just one workout that promises to be challenging, but a lot of fun. Among the participants competing at Invictus will be James “OPT” FitzGerald – founder of Optimum Performance Training, the OPT Big Dawg Blog, and my coach. But participation in the Big Dawg Challenge will not be limited to those able to join us at Invictus. Big Dawg’s all over the United States, Canada and overseas will be participating at various host sites or in their garages and posting their results online.
As explained on the Big Dawg’s Blog:
Big Dawg competitions have traditionally been and will maintain its goal of being a gathering place for folks to compete together or online against one another based on prescribed fitness workouts.
They have been and will continue to be built so that anyone can do them anywhere with the basics. Only expectations are honesty in movement standards and a willingness to help other athletes. For live events the gathering has traditionally been judged by other competitors – i.e. counting reps, watching movements, etc…to keep the camaraderie high. We only expect full effort.
The OPT Big Dawg Challenge will support the Big Dawg’s Dish, a community supported pool of funds used to ensure that no athlete is unable to compete in Regional or National fitness competitions due to their financial situation. Athletes who have shown the heart and desire to compete should be able to do so, and the Big Dawg’s Dish makes that possible. The registration fees are only $5 to participate in this challenge. To register, click here. We will also put a sign up sheet on the whiteboard so you can challenge some folks to join you!
Steel yourself for the challenges, they’re going to be fun!
Isn’t that the same day as Fight Gone Bad. Would love to join Big Dawg but the causes for FGB5 are just too huge.
v.r.
Brian from Baghdad
Signed up for the Big Dog Challenge, but refuse to spell Dog any other way.
It is also the same weekend as the first ever crossfit endurance trail races. If you are the kind of person who likes to RUN!!!!!
Too many fun things to do!!!
It is also the same day as the Bootcamp challenge at MCRD.
Did opt’s wod today. Worked on snatch and did some rowing and double unders. Thanks for having me and for being so helpful while I was visiting in San Diego.
Brian,
It is, unfortunately, on the same day as the FGB fundraiser. We didn’t realize it was on the same date until too late in the process. Get after FGB, it is a very worthy cause and one that we have and will continue to support.
Brad, it is the same day as the MCRD Challenge. The Big Dawg Challenge will be for a smaller group of athletes than will the MCRD Challenge. We hope to have a huge presence of the Invictus athletes at the MCRD Challenge.