Monday, January 18, 2010

Workout of the Day:
Clean & Jerk – Find your new one-rep max in 7 attempts or fewer;
and then,
For time:
15 x Clean and Jerk (75-80% of 1-rep max)
30 x Lateral Jumps (24″/18″ hurdle)
10 x Clean and Jerk
20 x Lateral Jumps
5 x Clean and Jerk
10 x Lateral Jumps
**Thank you to all who came out on Saturday night to celebrate Invictus’ one-year anniversary.  It was a great night!**

That's Big Sexy on the left!

Look Good, Feel Good, Play Good
Written by C.J. Martin

My friend Wes “Big Sexy” Kimball, owner of CrossFit Austin, created the most awesome CrossFit T-shirt I have ever seen.  It is a diagram of the “Circle of Awesome-ness” – Look Good, Feel Good, Play Good.

Grammar rules aside, the components of the circle of awesomeness are precisely what our exercise and nutrition guidance provides our members.  Through a combination of strength training, high intensity conditioning and clean eating we see positive physical adaptations, improved health and vitality, and improved athletic performance.

But sometimes we need a goal and proper motivation to keep us moving on the right track.  So, we’re upping the ante a little bit.  We are introducing the first annual “Look Good, Feel Good, Play Good Challenge” at Invictus.

The “Look Good, Feel Good, Play Good Challenge” will be an 8-week event.  The challenge will begin on Monday, January 25 and end with a huge party and “reveal” on March 20, 2010.

What’s in it for you?

In addition to looking, feeling and playing better than ever, winners of the Look Good, Feel Good, Play Good Challenge will be handsomely rewarded.  Prizes will be awarded to the top three finishers in the following manner:

• First Place – Three Free Months of Unlimited Group Coaching Membership; a free Invictus T-shirt; and 40% of the prize pool.
• Second Place – Two Free Months of Unlimited Group Coaching Membership; a free Invictus T-shirt; and 20% of the prize pool.
• Third Place – One Free Month of Unlimited Group Coaching Membership; a free Invictus T-shirt; and 10% of the prize pool.

The prize pool will be established from a $49 entrance fee paid by each participant.  This could amount to a significant cash prize.  For example, if we have 50 participants, the first place winner will win a cash prize of $980 in addition to receiving three free months of Invictus membership dues.

Or, for just a bit more, a $79 participation fee will get you:

• One 30-minute one-on-one coaching session
• Cooking Demonstration with Michele Vieux
• 2-Hour Nutrition Seminar presented by Calvin Sun and George Economou
• Two photo shoots with our designated photographer.
• Invictus Nutrition Essentials and Shopping Guide Packet
• A chance to win three free months of membership dues, a T-shirt and a substantial amount of cash!

So who’s in?  Sign up by submitting your entrance fee to one of the Invictus coaches, or by emailing info@crossfitinvictus.com (we will bill your account on file).  You can join the competition any time, but you will have to be photographed on the day in which you begin the competition in order to be eligible for prizes.

Check tomorrow’s blog post for the scoring procedures and get ready to look, feel and play better than ever in 2010.