Thursday, April 9, 2009

Workout of the Day:
Push Jerk
Work up to your one-rep max
and then,
Seven rounds for time of: 
3 Push Jerks (155/105 lbs.)
6 Pull-Ups
9 Box Jumps
(WOD courtesy of www.CrossFitFootball.com – if you haven’t seen it already, check it out. The site is awesome and programming is very good.)

Common Courtesy
Written by Calvin Sun

Much of what we do at CrossFit Invictus flies in the face of the conventional practices at most globo-gyms: We squat below parallel. We discourage eating bread, cereal, rice, and pasta. Instead, we encourage you to eat fat. T-shirts are optional. Not to mention, men and women are allowed to train together. Chalk is provided. Lifting (and dropping) heavy weights is not only encouraged but expected. You get the idea. 

We also expect you to clean up after yourself. We don’t have a cleaning crew that swoops in between classes to strip barbells, wipe down pull-up bars, and sweep up excess chalk. So please consider your fellow athletes before you attempt to sneak out of the gym with a huge mess at your station. We’ll all benefit from these basic courtesies.