Thursday, January 14, 2010

Workout of the Day:
Five sets of:
Ring Dips – as many unbroken, full range of motion as possible
Rest 60 seconds
Ring Rows – as many unbroken, rigid plank position, full range of motion as possible
Rest 60 seconds

and then,

Three sets for time of:
Row 250 Meters
Sprint 200 Meters
50-Yard Sled Pull
Rest 2 minutes (or until your teammate is out of the station)
(Today’s workout will be performed in teams of 3 to 6.  Cheer your teammates along to ensure that your station is open when you’re ready to start.)

The Invictus Barbell Weightlifting Clinic
Written by Mike Hom

Coach Rip taught me that “strong people are hard to kill and more useful in general.”  I believe this to be true and see it as my mission to help make you all a bit more resilient and useful in your daily lives.  So I am introducing the Invictus Barbell Weightlifting Clinic.

The Barbell Weightlifting Clinic will review the three basic barbell movements: Back Squat, Press, and Deadlift.  These three foundational movements are essential to building an individual’s strength base, and carry over to a multitude of other exercises.  The basis for a class that focuses on these movements is to help athletes develop consistency with these movements, solidify sound bio-mechanical patterns, and augment the strength base of that individual. Furthermore, increasing strength in any individual will give him or her a greater edge in practicing and progressing other skills within Invictus or their daily lives.

Attendees will meet once per week for 4 weeks beginning on February 1.  The programming will consist of a small cycle where each attendee will begin a linear progression of strength building with the three exercises.  The goal for the first week will be two-fold:  The first goal will be to establish sound mechanics in each exercises.  Salient performance points will be drilled for each individual.  The second goal will be to establish a 5-rep max for each exercise.  The goal for each subsequent week will be to progress in weight by approximately 5 lbs.

If the course proves successful for individuals, they can continue on with an additional 4 week cycle where the programming will continue to be tailored for that group.  As usual, the group can and will determine how far they want to take the course.  If additional sessions per week are desired, accommodations can be made.

Each session will run 1.5 hours, versus the standard 1 hour class.

These sessions will not discuss Olympic weightlifting, nor will they discuss conditioning.  It is strictly about moving as much weight as possible with the three exercises.  Please contact info@crossfitinvictus.com before January 31 to register for the clinic.