Workout of the Day:
Max Rep Pull-Ups
Take a few minutes to warm up, and then with a partner counting, establish your personal best for consecutive pull-ups,
and then,
“Tabata Squats”
4 Tabata cycles of Back Squat (195/105 lbs.)
4 Tabata cycles of Front Squat (145/85 lbs.)
4 Tabata cycles of Overhead Squat (95/65 lbs.)
(Athletes will work in groups of three. One athlete will complete the entire workout – a total of six minutes – before reloading the bar and assisting his or her partners. Non-moving partners will help strip the weight off the bar during the 10 second rest periods between movements.)
What's next for Invictus? A chain of hotels?
What’s New at CrossFit Invictus?
Written by C.J. Martin
As much as I like a nice hotel room, I have no intention of moving into the industry. Instead, I will remain happily committed to constantly improving the facilities, service and coaching at CrossFit Invictus.
You may have noticed some of the smaller changes recently. For instance, we have a fancy new medicine ball rack and plate trees that keep the gym more organized and tidy (thanks Greg and Aimee for the great ideas).
Even more exciting, CrossFit Invictus is expanding its group coaching schedule. Starting next week, August 3, 2009, we will be offering a 4:30 p.m. group coaching session on Mondays, Wednesdays and Fridays. If attendance for these new sessions is strong, we will expand to all five days/week.
Additionally, Monday will kick off our first ever “On Ramp” sessions. Our “On Ramp” sessions will run concurrently with the 7:00 a.m. and noon sessions on Mondays, Wednesdays and Fridays, with the 6:30 p.m. sessions on Tuesdays and Thursdays, and with the 10:00 a.m. session on Saturdays. Our On Ramp sessions will provide in-depth instruction on the foundational movements of the CrossFit Invictus programming. Athletes joining Invictus after August 1 will be required to complete the 12 session course before matriculating into the group sessions, and athletes who are newer to Invictus or would just like a bit of extra instruction on the foundational movements are strongly encouraged to attend. There is no extra charge for attending the On Ramp sessions.
Finally, to keep ourselves fresh and inspired, several of your coaches will be in Long Beach this weekend at the Perform Better 3-Day Summit. We hope to pick up some information that can be implemented into our warm-ups, programs or post-WOD. Saturday’s group coaching sessions WILL go on as scheduled at 8:30 and 10:00 a.m., but there will not be a post on Saturday. The Saturday WOD will be the coach’s choice, so you better be really nice to Michele, Tabitha and Moses.
If you have any questions, or any other ideas for how we can further improve the training environment at CrossFit Invictus, please do not hesitate to contact me at cj@crossfitinvictus.com.
Hey all of you doggy owners/lovers!!
Barry and I are taking the dogs to Coronado dog beach on Sunday 10 a.m. Bring your dogs down to play!
Franklin & I have been going every weekend we’ll be there… but only after Little Italy Mercado
Maybe Cody and I can bring Tobi. And she can race all day long! We all know how much she likes to race
I wish had had a puppy! … Katie and Cody, work on breeding Tobi so Josh and I can have one of her puppies
Oooooo, love Coronado dog beach!! My sloth of a dog Drai and I will be there!!
The lack of responses to the wod either means that everyone skipped it to avoid the pain or that all who have done it died in the effort … and I am still coming to the 5:30 session.
Coryna: we have 4 dogs–you can play with one of ours! (we’ll even supply the poop bag)
Courtland: we are trying to block out the horror of the WOD. Tabata anything is cruel, but this was beyond the pale.
Courtland, this was a short and sweet tabata.
I guess I am just freaked by the tabata workout in conjunction with what seems to be really heavy weight. I will bring it…and hopefully not leave it on workout mat.
isn’t it funny how you can come to the gym so sore you think the workout will be impossible, but after you suffer through your body becomes LESS sore.
Traci, One of Pos’ Law of CrossFit: Soreness is neither created nor destroyed, it just changes location
POS, is that your law or Newton’s?
Another little known fact, you need to have taken and passed, with a minimum of a “B” Calculus 205 and Physics 315 (class & lab), which covers all of Newton’s Laws, prior to “matriculating” into group sessions.
G-Love AKA Biscuit That is my Law. However I did collaborate with my friend Newton over a few figs on this one. Something tells me that you will be rocking the blog with that Crackberry you got yourself.
Ken, I am glad we didn’t include partial differential equations in that matriculation process.
Wod? Need to know if Tabata legs can handle it.
TABBY and I can’t wait for you guys to see today’s WOD!
I miss you M!! Tried out Eugene Crossfit today. Great workout, but I miss you!!
Oh Krazy Karen
Why art thou in Eugene now?
When shall you come home?