Workout of the Day:
Three sets of:
Thrusters x 15 reps as quickly as possible
(Use weight used on March 4, 2010 – if you missed it, pick a weight that is a struggle for 15 reps, but doable under 60 seconds.)
Rest 90 seconds between sets;
and then,
The Burpee-Wall Ball Challenge
Teams of two will play five two-minute rounds for max reps of:
Wall Ball Toss and Burpee
(Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.)
A Thank You to Role Models of Our Community
Written by C.J. Martin
Jeff and Mikki Martin, co-founders of CrossFit Kids and Brand X Martial Arts in Ramona, are two of my favorite people. They represent the very best qualities of our amazing community. They are generous with their time and knowledge, humble and genuine. Their focus on providing a comfortable environment for families and kids has been something that we have tried to emulate to the best of our ability at Invictus. They make their gym feel like home and community to all who walk through the doors.
We are lucky enough to live within day trip distance of Brand X, and we took some time away from our schedules to take a whole crew of folks up to Ramona to play at Brand X. As usual, we were greeted and treated like family. Jeff gave us some great coaching advice and opened up his home to our crew to play around. Everyone got in a great workout, and we got to watch Jeff and Dan do a workout that would have killed me for sure. In sum, it was a great day that exemplified all that is great about our fitness community.
Jeff and Mikki, thank you for being such amazing leaders in our community, for your generosity, integrity and kindness. You are an inspiration.
Jeff and Mikki Martin, thank you for the hospitality and welcoming us to your family and community – the gym looks like a playground and I loved it. Thank you to CJ and the Invictus family for the amazing experience. We must do this again sometime. Due to my commitments I cannot make it to Invictus as much as I’d like to but this community amazes me with its understanding and acceptance, that its like I’ve never left.
- Frank “the Tank” -
Just wanted to say Thank You for a great WOD today and making me feel so welcome.
I had a great time partnering with Pam on the Wall Ball Burpee challenge and appreciated everyone’s encouragement. If you ever find yourself in Sacramento stop by East Sac Cross Fit for a workout…
Good Luck to everyone competing next weekend!
Great workout! The team idea really pushes me to my best. It brings out the fire to try harder for a few reasons, for me:
1. Constant encouragement
2. Desire not to let the team down
3. Allows me to encourage my mates directly and contribute in return to postive energy flow
Looking forward to more of these!
I am totally jealous that you’re so close to Ramona and can go visit BrandX any time. I recently did my CFK cert out there and still can’t get over what a great gym they’ve got out there.
Next time I’m visiting you guys, too. : )
Big thanks to Cynthia this morning! She had the biggest blonde as her partner… Me! Hello, Jen … Do a burpee. Oh yeah, as I stand there.
Huge thank you to both of you. Your gym is amazing and the warmth you showed to all of us was incredible. I sincerely wish you both the best of luck and hope that we will see you at Invictus sometime soon.