Workout of the Day:
Snatch
3-3-2-2-1-1
and then,
Five rounds for time of:
3 Power Snatches (use 80-85% of today’s 1-RM)
12 Pull-Ups
Exciting News, Times Two!!
Written by C.J. Martin
It was an amazing weekend that delivered some exciting news:
First, a HUGE congratulations is in order for our very own Coach Tabitha Stine. Tabitha became our newest Level 2 certified coach this weekend. Everyone who has had the chance to work with or watch Tabitha coach knows how phenomenal she is, so this came as no surprise to any of us. Nonetheless, we could not be more proud or happy that her talent has been recognized by others. For those of you that do not know, in addition to running the CrossFit Kids program at Invictus, Tabitha has been our rock and stellar lead coach for our school program since its inception. Her ability to get 7th, 8th and 9th graders moving well – sometimes against all odds – is a testament to her skill and patience. Congratulations Coach Tabby Tabberstine!
Second, Kelly Starrett is coming to Invictus to present Chasing Performance: Movement, Mobility and Maintenance! HELL YEAH! I am pretty darn sure that most of you know K-Star is one of my heroes in this community. The dude is legit. I was up at CrossFit LA for this seminar yesterday and was blown away by his ability to instantly improve already solid athletes’ strength, speed and resistance to injury. It’s like magic . . . but real. Check out what Andy Petranek, one of CF’s most experienced coaches and a stud athlete said about the seminar. I try to play it pretty cool most of the time, but I am rock groupie sold on K-Star’s seminar/certification and will beg and browbeat you all into attending if I have to. This should not be missed, so block out Saturday, October 17, 2009 on your calendars. I will get a registration link and more details up in the next few days. For now, please email info@crossfitinvictus.com or call 619-231-3000 to reserve your spot. JUST DO IT!
Congratulations Tabitha!!! There was never any doubt in my mind you would nail it!
Congrats, Tabby! When CJ told me you were going up for the Level 2, there was no doubt in my mind you’d pass. I think it goes without saying that we’re all very, very proud of you.
Congrats Tab! I knew you’d rock it!
Last night I binged for dinner on a pretzel-studded, white chocolate covered, dulce de leche marshmallow to eat and vino tinto to drink.
Today I begin my strict Paleo Diet (with only one cheat day per week) until the end of the year.
I have five goals and intend to blog on my trials and tribulations to reach them over the next three months.
Goal #1: See definition in my abs. I don’t even need an entire six pack. Maybe just two of six. Even that line down the center would suffice.
Goal #2: Improve my “named WODs” and lifts by 10%.
Goal #3: No sick days. This includes cold, flu, indigestion, asthma, lethargy, etc.
Goal #4: Quick recovery from workouts. I don’t want to be sore or injured (due to going hard) no matter how hard I go.
Goal #5 (and the most important even though I would like to think otherwise): Bring my blood pressure into the “normal” range. Even though I am very active and eat pretty well most of the time, my blood pressure is typically “borderline” when I go to the doctor.
Okay, and the marshmallow wasn’t the only course of my dinner. I also enjoyed a new Ben & Jerry’s flavor called “Cinnamon Buns”. Enough said.
Congratulations Tabitha!!!
Tabitha! Congrats! Awesome job!
Congrats Tabitha!!
FAll ROWING CHALLENGE – UPDATE
http://invictusenduranceevents.blogspot.com/
Team:
Unbelieveable numbers are coming out of the weekend…everyone is doing a great job…we are closing in on the 1,000,000 meter mark and should be there in a few days…2,000,000 now seems really attainable. Check out the link above to get more details.
Topics:
Current Rankings
Who is putting the heat to POS?
Thanks to everyone who is “pulling” for CrossFit Invictus.
Way to go Tabby!
Nice work Tabitha!
Tabitha:
We are so proud!!
you go girlfriend!
Congrats Tabitha!
I just want to add that I’m excited to get back in the gym to pull some meters on the erg. Very happy to see Invictus is leading the pack on this!
Congrats Tabitha- amazing!
Nice Work Mama! Sooooo happy for you!
Caveman, you may be on to something. It might be cool if we had an Invictus-hosted Paleo discussion board section of the website for all of us to share our pre-historic diet trials and tribulations and nut-granola-brownie recipes
(hint, hint CJ)
that’s great Tabitha!
Snatch PR @ 185# which always means a heavier WOD grrr WOD 4:50 (@150#) If you haven’t done the wod, make sure your power snatches are solid attempts and not trying to blow through them for speed. Oh and during the workout I managed to drop 11K so it is possible to multi-task
The Invictus Rowing Crew is AMAZING I hope you are fining a new joy while rowing, talk CJ into letting you put the rower on the corner and do a 5K watching the Little Italy folk walk by!
Congrats, Tabitha! And great picture of you and the little lady!
Kelly Starrett is the man. So glad he is going to make it to Invictus.
A shout out from TMac and me. We sold our house. Movers are coming tomorrow morning and all day Wednesday. We have to be out of the house by Friday!!! Holy #%$*!!!!
I don’t even know if I’ll make it down to the gym this week and before we pull out for the East coast…but I just want to say to the Invictus crowd:
1. You guys are awesome.
2. I have LOVED this gym.
3. Thanks for all the training/great classes.
4. I will miss this gym a ton.
5. Thanks, C.J. for letting me lift on the platform.
Thank you everyone for all of the support and congrats my way. I have to say that so many different people this weekend had a ton of positive things to say about Invictus. Everything from the website to the facilities to our all star training staff was highly praised and admired from folks all over the country. We are all very lucky to be a part of it. Thanks again, and SOOO EXCITED for Kelly Starrett!!
Carla, it has been an absolute pleasure having you! Congratulations on selling your house. We will miss you dearly, and hope you will give us some updates once you get settled in back East.