Friday, September 25, 2009

Workout of the Day:
Bench Press
5-4-3-2-1
and then,
Five rounds for time of:
10 Dumbbell Push Press (heavy)
200 Meter Sprint
10 Knees to Elbows

A Rowing Extravaganza!!!
Written by C.J. Martin and Adam Towle

Friday Night Rowing at USD Begins Next Week
Shane Farmer, a newbie to the Invictus family and recent grad from USD has secured us the use of USD’s training facility, fully equipped with erg’s, a drop down screen and a DVD projector. These are all the makings of a great Invictus community event and an opportunity to put up some amazing numbers on the ergs.

The plan is to gather as many members of our community as can make it on the next two Fridays to row and watch a movie. We can rotate on and off of the ergs while we hang out and watch a movie. This will be a family friendly environment, so children are allowed to come and hang out as well.

USD Head Coach Brooks Dagman has been exceptionally gracious to open up this venue to us, so I would like us to take advantage and assist in a minor and appropriate way financially to support their fundraising for a new boat.

Please email info@crossfitinvictus.com or sign up on the whiteboard if you will be able to make it out for this rowing extravaganza.

Inspiration – (excerpt taken from Adam Towle’s great article on the new Invictus Endurance Events blog)

To be honest, I am not a rower and I don’t tremendously enjoy myself when I row, however that has never stopped me from doing something that I think has incredible benefits. Participating in this event has opened my eyes to new levels of grit and determination that I have not known outside of professional sports. The culmination of the participants in this event are the average guy/girl who work out next to you daily or that you pass in the street. Taking a look at some of the cumulative individual rowing numbers are staggering…I was so taken aback by this one individual’s numbers that I sent an email to get a better understanding of exactly how this person was approaching the event.

Response from my email:

Hi
I set my goal for this challenge at 60K a day. I try to row 40K in the morning before noon. I usually start very early about 5:30am. I am a very competitive person and I like to see our team win and if I don’t win I like to make whoever beats me work for it. My goal to be somewhere in the top 10 and the top rower in my category. I usually row 10k per hour or try to. Afternoon is a bit slower. Third week gets a bit rough. Hopefully I can keep it up.

One thing to note…this rower’s name is Darlene and she is 66 years old.

Sorta puts things in perspective.