Workout of the Day:
Power Cleans
3-3-3-3
and then,
Three rounds for time of:
30 Box Jumps (30″/24″)
15 Deadlifts (185/125 lbs.)
15 Pull-Ups
CrossFit Invictus is proud to be a host site for the First Annual Beat the Streets Fundraiser this Saturday, May 9th.
Beat the Streets Fundraiser
Written by C.J. Martin
Steve Liberati, founder of Steve’s Club, is one of the truly good guys in the CrossFit community. His dedication to serving at-risk youth and effecting a positive change in his community is unparalleled.
Steve’s Club is a non-profit CrossFit affiliate located in the heart of Camden, New Jersey – ranked one of America’s “most dangerous” cities. The mission of Steve’s Club is to provide excellent coaching, community, support and guidance to the youth of Camden. On a broader scale, their goal is to create a positive place for young people to get away from the stresses they endure in their daily lives. Steve’s Club provides a sense of community, belonging and hope while instilling the values of discipline, responsibility and teamwork through CrossFit training and coaching.
Times have been tough on all non-profit organizations, and Steve’s Club has not been exempt from these hard times. Steve is making miracles with very little, but the kids of Steve’s Club need our help.
Beat the Streets is a fundraising and awareness event designed to assist Steve’s Club to raise money to purchase new equipment and cover the operating expenses of their CrossFit gym in Camden. On Saturday, May 9, 2009, CrossFit affiliates around the country will be hosting a special Beat the Streets workout (quite challenging, but scalable) to celebrate the fundraising effort. You can make donations at the event, or preferably, beforehand.
To make donations and learn more about Steve’s Club, please click the link to Steve’s Club.
Thank you for your support!
Come hell or high waters I will make it a point to be there – I will talk to the bosses. I have a tight schedule in the coming months. I am so bummed I will not be able to make it to this WOD. It’s all good cause Tausha said she will do the prescribed weight for me and go six rounds to hook a brotha up. Get some big T!
Michele’s radio interview is on the Crossfit Journal website!
I’m gonna fast forward thru the other junk and get to the good stuff!
I was chatting in the locker room after the noon WOD today and the woman I was talking to was dissappointed in her performance, relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.
Pizzle, awesome contribution and I couldn’t agree more.
It is important to remember that your health and well-being (the reason why we CrossFit) is a life long journey. You are in it for the long haul and that means good and bad days!
Well said Ali. It was great meeting you today and even better working out next to you!
Right on, Ali! The fact that we show up and do this crazy stuff is itself remarkable. Add my 6″ box jumps and 40 lb deadlift, and you have a recipe for GREATNESS!!!
You are AWESOME Ali……..very well said! That is why you are Ali Incredible!
RIGHT ON Ali ! Your post made my day.
I was just telling Jillianne that I brought some weak sauce to the WOD this morning. I just didn’t do well and was kinda’ bummed at work (actually, I don’t really work too much anymore)
When I was a bit newer and would get too down on myself after a WOD, Trish Davis used to say “BC, most people are at home right now and wouldn’t even attempt some of the things we do at CrossFit. Nice work”.
You’re right Ali; sometimes you’re first, sometimes you’re last. But, at the end of the day, it’s about showing up and giving it what you can.
“You’re among a small group of people that show up knowing you will get your ass kicked” Now that is classic. I love it.
~BC
Well said Ali. Thank you.
When I have a bad wod (which happens more than the stellar ones). I remind myself that the whiteboard gets erased every day
Great post Ali, I don’t think there is one person that would disagree with you. What you said about getting in your car with that smile is so true. Just think about how you feel when you get in your car and it never got the chance to get to the gym. Now that feeling is tourture. A bad workout is better than a skipped workout (non-rest day of course).
Today’s WOD 10:20 with 225# DL and SoCal standards on the box jumps. Got to be virtuous, you never know when Wayne or one of the Freischlag boys will be taking away a rep….
POS, better watch out… I’m docking reps from here…
Awesome post Ali! You hit the nail on the head.
And, BC – You, my man, are one stellar dude. You made me smile.
I am still not accepting of the fact that you and your amazing family are leaving at the end of the month. You guys are going to be greatly missed!