Workout of the Day:
Bench Press
5-5-3-3-3-1-1-1-1
Are You Learning Everything You Can?
Written by C.J. Martin
In my blatantly bias opinion, CrossFit Invictus has phenomenal coaches. One of our brightest stars is Sage Burgener, an accomplished Olympic weightlifter who has nearly as many years experience in the sport as she has on this earth. She has learned from the best and her ability to communicate what she has learned to novice and veteran athletes alike is outstanding. Many of you have joined Sage’s Wednesday night Olympic Lifting group and have had the opportunity to learn from her, but are you learning everything you can? Are you taking advantage of learning all you can from Sage and the other amazing coaches at CrossFit Invictus?
One-on-one or small-group coaching sessions are an excellent way to get personal attention on some of the finer details of specific movements, like the clean, jerk or snatch, or on specific aspects of your fitness (mobility, pre-habilitative exercises, speed and quickness, etc…). CrossFit Invictus offers individual coaching sessions as well as monthly packages for one-on-one and small group coaching. A one-on-one or small group session each month or every few weeks will return high dividends in helping you become more proficient and comfortable in your group sessions. And for those members who sign up for monthly one-on-one or small group coaching packages, they are also free to participate in any group coaching session offered at CrossFit Invictus.
Why is anyone passing up the opportunity to have Sage critique your Oly lifts and coach you to better performance? Why are you not picking Calvin’s brain and permitting him to torture you with mobility drills that will correct some of your nagging injuries and dysfunctions? I understand that the economy is slowing everyone down right now, but grab a few friends to split the cost of the investment and I guarantee you will be glad you did.
If you have any questions or would like to schedule coaching sessions with Sage, Calvin or any of the other stud coaches at CrossFit Invictus, please contact them directly or email info@crossfitinvictus.com and we will get you going as soon as you would like to get started.
Wow! Bench presses are yet another weak spot for me.
I would’ve done more weight, but Courtney slowed me down (ha!)….and the lights were too bright….and I was hungry…any other excuses?
Thanks to Justin for “helping” me with my last lift (I got about halfway and he did the rest of the work! Hey, are you available for deadlifts, too?)
Happy Thursday!
Cynthia, I am with you girl bench press is certainly not one of my strengths. My list of things to work on just seems to get longer and longer. CF is always humbling. Humbling but loads of fun. Christina, good work today. You are one strong mama.
Elle and Amy did Diane today and really proved their strength and heart. Their deadlift form was solid and I know they were putting up more weight then they originally thought possible. We are always capable of so much more than we think. Keep up the good work. And Amy…bring your journal on Tuesday!
Had an opportunity to see M knock out a WOD. Girl, you are so strong these days. I used to think that if your strength increased your met-con would naturally decrease but somehow you have managed to just get stronger and faster. You are an inspiration. CF Games here she comes.
Small-group coaching has been a tremendous asset. I see my involvement in CrossFit as more of a lifelong journey than a race. My goal is to keep moving forward.
But there are times when I reach a standstill. Or worse, when I lose motivation. Small-group coaching keeps me on track and focused when I feel I am losing direction.
I know each one of us has a different reason for selecting CrossFit. I will be 50 in a few months. At this point in my life I can’t fall back on youthful resiliency to recover from poor health choices. Thats why I CrossFit. The small-group classes ensure I stick with it while keeping me honest to my health goals. Thanks Dani and Michele
Uh, speaking of being honest there is something else that motivates me into doing WODs. The truth is I really don’t want anyone asking me if I want to use my AARP discount when I see a movie. Ah vanity…
Elle, you might be turning 50 but it doesn’t really matter cause you are crazy strong and beautiful. You go girl!
Way to throw me under the bus Cynthia! And after all the nice things I said about you inspiring me yesterday…shame shame shame.
Yes, today was a rough one for me. It just once again reaffirmed the fact that I am not a 6 am person! I’ll see you at the noon class next week Cynthia and then we’ll se whose weak! Ha!
WOD – max out @ 170#. Thanks to Bill, visiting from Crossfit Santa Cruz, who gave encouragement and cues all the way through.
Sarah the dog apparently noticed someone with bad form and let out a few gruff barks to express her displeasure.
I have it on good authority that tomorrow we will face “Diane”, which apparently contains my favorite (dead lifts) and my least favorite (HSPUs).
BC, what was it that you had? I think Wayne accidently brought it to NY and left me with it! I was DOWN and OUT for a few days and just today had enough strength to attempt yesterday’s workout. I didn’t scale up since I didn’t want to have a relapse, but I knew it would be a fun one (5:27) It has been tough watching great performances and not being able to partake but it has been said before that recovery whether it be from a workout or from sickness is very necessary.
To the trainers, does coach account for a flu or a virus on his sickness-wellness-fitness scale? I hope to be back full strength sooner than later. Everyone at CFI is awesome and I can’t wait to see these massive classes killing it!!
POS,
I think that the reason everyone wore gloves at that globo gym is simple… the place is a cesspool! I’ve been dog sick since then.
POS brotha, sorry to hear about getting sick. There’s something floating around that seems to be sticking around and not getting the message that it is not welcome. Everybody at my work is still sick!!!
Coach G doesn’t seem to take illness (e.g., flu, cold, etc.) into account during his programming. If he did, his general WOD schedule would be totally screwed up and not make sense. After all, and he has said it himself, the mainsite WOD is merely one expression of (proper) CF programming.
Hey all,
Day 2 on NIMITZ. We are getting much busier as the ship and airwing continue through our training cycle and as we establish our “battle rhythm.” Only had 15 minutes this AM for a work-out but as you all know, 15 minutes is plenty of time to get some quality work-in…its just 15 minutes…how hard can it be? Knocked out a quick warm-up and took on FRAN. My time was not what it should be; 11:10 however this AM the seas were 7-10 ft and even the NIMITZ was moving more than usual, which makes thrusters a little more difficult. Was hoping for sub-10. Next time.
I have been wearing the CFI shirts and fielding lots of questions about work-outs. I have been “banging the CFI drum” so hopefully a few of my shipmates will make it over to CFI to give it a shot.
Hope everyone is doing well and I sure do miss the workouts with the 0600 crew! Have a good Friday.
Hi folks. Just a quick note to again say thanks for a great afternoon workout! It was good to hit a cool crossfit gym while I was visiting San Diego. Thanks again for the hospitality.