Friday, October 7, 2011

Workout of the Day
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 60 seconds
Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 60 seconds;
and then,
Complete as many rounds and reps as possible in 10 minutes of:
Walking Lunge x 20 steps
Toes-to-Bar x 10 reps
Renegade Rows x 5 reps

Optional Finisher – Turkish Get-ups x 3-5 each arm

The Big Dawgs Have Arrived
Written by C.J. Martin

It’s my pleasure to welcome the roughly 150 athletes and coaches who have come to San Diego for the inaugural OPT Big Dawg Bash. On Friday night and Saturday these individuals will be in seminars at a local hotel discussing training methodologies, nutrition, sleep and just about anything else that will improve athletic performance. The speakers are first-rate with a ton of experience and knowledge to share, and an eagerness to teach, discuss and learn.

On Sunday, we’ll release the hounds. These 100+ athletes will be challenging themselves in 6 different events over the course of the day. The events are designed to test the athletes’ overall fitness. It is an event not to be missed.

For those local to San Diego, this is a phenomenal opportunity to see some amazing athletes perform and meet some great minds in our fitness community. I would strongly encourage you to come over and check out the competition. Events will begin around 7:00 a.m. and wrap-up around 4:00 p.m. at the gym before heading over to a local track for the final event.

We would also love to add a few more volunteers to help us keep the athletes organized and the events running smoothly. If you are able and willing to volunteer, I might be able and willing to outfit you with a new “Sea of Green” t-shirt as a thank you for giving up a portion of your Sunday to help us out. If you’re interested in helping us out as a volunteer, please shoot us an email at info@crossfitinvictus.com.

Hope to see many enthusiastic spectators at Invictus on Sunday!

And to the Big Dawgs, welcome to San Diego!