Workout of the Day:
Five sets of:
Jerk x 3 reps
Rest 60 seconds
Single-Leg Squat x 3 reps each leg
Rest 2 minutes;
and then,
Three rounds for time of:
10 Burpees
15 Push Press (115/75 lbs.)
400 Meter Run
Ode to the Ladies of 9:30
Written by Courtney Johnson
The ladies of 9:30 a.m. are amazing! Now don’t get me wrong, there are many people and friends at Invictus that I absolutely adore. That is the fantastic thing about Invictus; there are so many good people. However the ladies of 9:30 hold a special place in my heart.
I’ve been a 9:30 girl since the moment I started CrossFit two years ago. Many of the women who are in the 9:30 group now were with me when I started, and I have grown with these women, physically and mentally.
Three months ago I got my first “big girl” job, and thus ended my time as a 9:30 lady . . . or so I thought. I have not been able to physically be there, but to these wonderful women I’m still one of the crew. At the Invictus Athletes’ Challenge the ladies decided to get T-shirts made up, and there was never any hesitation on their part to include me.
These women are not only incredibly strong, but the best friends anyone could ask for. Back in December we started a women of 9:30 Sunday brunch. This was not just intended as a fun get together. Rather, one of the 9:30 faithful had just recently become a guardian to two very young family members and had to dedicate her time and finances to caring for these children. The 9:30 ladies decided we needed to have a brunch for her, and we came up with the idea to pitch in and purchase a package of group sessions for her. That is just one example of how selfless and kind these women are. We have continued to have a Sunday brunch once a month every month, and I count down the days every month waiting for that brunch.
I always knew how much I cared for and adored these women, but not seeing them everyday has truly made me realize how much they mean to me. They are a prime example of the community that Invictus has fostered, and I’m sure I am not the only one who has been touched by a group or someone special at Invictus. If you’ve been influenced by someone or a group of people at Invictus, please let them know and post to comments how they have influenced your experience at Invictus.
Hey, I coach those ladies! It is a joy when 9:30 rolls around each day. I am constantly impressed and amazed at what my ladies have accomplished since I first met them over two years ago. Even though they have come so far, they are always looking to improve and help others reach their goals with encouragement and motivation. Each of the ladies brings a different dynamic to the group that would be sorely missed if they weren’t there. Thanks for making my job not seem like a job! Whoot!
P.S. Does anyone know what the back of those tank tops say? I can’t quite make it out from here…
Beautiful (the ladies and the story)!
Hey M. in the workout above, the 2 min rest is it at the end of the 5 rounds and before the 3 sets for time? or after each set we rest 2 min? thanx ..
Ritta! How are you? Rest 2 minutes after each set. Good luck!
Great “Ode to the Ladies” Court, I miss the ladies from my days at the 9:30 class every day!
What a bevy of beautiful babes!
A gaggle of gorgeous gals!
A plethora of pretty pu….uh, people!
I wish I got to see you 9:30 ladies more often. It’s always fun to see you!
I love starting my day with each and every one of my 6 a.m. crew, especially my fellow old ladies Lori and CP. You both impress the hell out of me every day and really prove that being in our 40′s doesn’t mean we have to sit back and watch the young kids go at it.
Great post Courtney! I’m somewhat of a newbie here and have felt welcome since the first day! 6am crew…and yes, the boys too – make my day. I love the support, encouragement and friendship that comes with that.
Cyn – ditto and back attcha! I think one day we might even be as fit as Meryl…that’s my goal
)
Such an AMAZING post Courtney! So many at Invictus have and still inspire me everyday…….but my 0930 ladies are very special! I think I have shared every emotion I have with them……not once have they ever let me fall and ALWAYS push me to do my best (not just at the gym either)! They know me like a book and treat me like a precious gem!! I feel so blessed to have such wonderful friends in my life!!
M, you know what the back of our shirts say………we are M’s BITCHES…..and I wouldn’t wanna be anyone elses!! =)
Thanks for the great post Court! We miss you!
And Lindsay I definately miss having you with us….we still consider you a “9:30 girl”:)
We definately have a special group, but I do love coming to the Saturday classes when we all “mesh together” as one big invictus family:)
Thanx M. I am doing great.. following your workouts as much as possible. Miss your trainings.
Lots and lots of love! That is all I have to say about that!!