Workout of the Day:
For time, 30-25-20-15-10-5 rep rounds of:
Virtual Shoveling
Pull-Ups
(With an Olympic bar holding only one plate – 45/25 lb. – touch the plate on one side of the 24″ barrier then the other for one rep.)
The CrossFit Invictus team won the fun team WOD at Regional Games last weekend amidst controversy regarding the composition of the two male, two female team.
Are You Getting Results?
Written by C.J. Martin
Yesterday’s “Grace” was the first workout we have repeated since CrossFit Invictus opened its doors on January 10, 2009. It was the first opportunity to see how much progress and improvement you have seen over the course of 14 weeks. What was the result?
Please post in comments your January 12, 2009 “Grace” time and load (if scaled), followed by your time and load from yesterday. We’re anxious to see and share your success with the community.
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Were we born to run? And if so, is shoe technology making it unbearable? Check out the following and post your thoughts to comments.
http://seedmagazine.com/content/print/the_running_man_revisited/
http://www.boston.com/bostonglobe/magazine/articles/2009/04/19/what_ruins_running/
Funny cuz Chris and I were just discussing this yesterday. I have only been doing CFI WODs for a month or so, but I have done Grace 3 times since I started crossfit. When I first started in Oct 08 I happened to do Grace in 8:40 (scaled 95lb), and thought I was gonna die afterwards! I did it again Feb 17 in 6:40 (scaled 115lb). Yesterday I did it in 7:00 rx’d! Like I told Chris, I don’t need a scale or mirror, b/c to me THAT is true progression!! As a side note…I ran my bi-annual Navy 1.5 mile test in Sep 08, before I started crossfit, in 11:40. I ran it last Friday in 10:20 with no problem!!!!
My only regret is not listening to my brother’s nagging and drinking the Crossfit kool-aid sooner!!
Thanks CJ for all the great WODs I am working virtually through you guys! I feel I owe you some sort of internet enrollment fee! LOL
Nick
Just wanted to let you guys know CFI is getting coverage on the CrossFit One World blog…check it out…http://www.crossfitoneworld.com/.
I just wanted to say thanks for all the support I received from you all this weekend! It really meant a lot to me (and Justin & Frank) that we had the largest cheering section at Regionals in addition to all the well wishes of those who couldn’t make it via emails, blog posts and text messages. Thanks also to all of my wonderful coaches who prepared me for last weekend–Vitamin C, Sagie Poo, Double D, Calveen, Snaxarific, and Angry Mike (and Little Cheddies McBean who always made sure I had time to eat my lunch & my roomie Al Pal who puts up w/ a lot of craziness while still being my #1 fan)! You guys rock!
Oh, and “the Cops” who are not only great supporters but also wonderful friends!
M, again I want to express what an inspiration it was to watch you this weekend. You tackled each WOD with grit and tenacity… as did Frank and Justin.
As far as the topic with today’s blog, I don’t have a record of the last time I did “Grace”, but I know that I have always scaled down to 65#. Yesterday I completed it using 85#. I believe this jump in weight is a testament to the great programming and awesome coaching I have received at CF Invictus. Thank you to all of the coaches who dedicate themselves whole-heartedly to the gym and to the integrity of the Crossfit brand of fitness.
Nice hooters, CJ. Just can’t keep your hands off of them, huh?
last Grace: 9:10 (65 lbs)
this Grace: 3:33 (65 lbs)
next Grace: more weight!
Something is working here….the programing, the diet, the beautiful 6 a.m. energy….whatever. Big thanks to the coaches at CFI!
Good morning peeps,
Props to C-Note and Cynthia for the PRs. That is awesome. I think that it is part coaching and part commitment. You guys have been consistent with your diet and your training and it shows. Also, want to give a shout out to Christina…last time she did Grace with #85 and I think her time was 8 or 9 minutes. Yesterday she did #95 – I told her I wanted 6 minutes and she busted out 4 something. Good work mama.
As for the team WOD… thanks C.J. for stuffing so that CFI could represent in the WOD. There are few men in this world that can rock a stuffed sports bra – way to bring it.
One more thing…I heard quite a few people ripped today. I just want to throw this out there – you have control over that. At the point you feel like you are going to rip there is ABSOLUTELY nothing wrong with substituting the pull-ups for another exercise (ring rows or push-ups). The first year I started CrossFitting I spent with raw, torn hands. In hindsight I don’t know that it is worth it. Especially if it Tuesday and you still have a week’s worth of WODs to hit.
Hope everyone has a beautiful day!
Dantelope out-
Hello CFI,
Greetings from lovely Fallon, NV home of Naval Strike & Air Warfare Command! It has been a while since my last post b/c of our busy schedule. We have been flying & training pretty rigioursly over the last three weeks. However even with the busy timeline I have always made time to get to the gym and knock out the WOD’s. It is one of the highlights of the day…especially when others in the gym tilt their head in confusion while I am doing spiderman walks, bear crawls, inch worms, the ultimate stretch and the burgner warm up. Then upon completion of yesterday’s WOD, come up and ask “What kind of workout was that?” I always smile!
Don’t have a recorded time for last Grace, but if I remember correctly it was around 14 minutes. This grace, was 14:48 however, we are up at approx 4500 ft elevation here at NAS Fallon, which I have gotten used to but am not breaking any records.
Looking forward to getting back to San Diego & CFI, even for a brief time before heading back out again. Miss the 0600 class & all its energy! Huah!
Great picture, CJ, I didn’t know you had a twin sister…she is much better looking than you!
Nice job Cynthia and C-Note!
First off, I got worked at this morning’s WOD, but that’s how it goes sometimes, right? As Wink so eloquently stated, “Since it’s virtual shoveling, can we just imagine doing it?”
I totally agree with Cynthia; the programming and diet seem to be working synergistically. Since I got dunked for the BF, started eating Paleo and have consistently worked a 3 on 2 off, 2 on 3 off WOD schedule, I’ve noticed a few significant breakthroughs (culminating with yesterday’s Grace time):
1) WODs were improving and I was Zoning good, but I was stuck at 187 lbs. I weighed in today at 178 lbs (actually, when I started CF’ing about 20 months ago, I was 210 lbs)
2) Got my first muscle up last week (and hit a few more yesterday!).
3) First Grace ever was over a year ago year and I had to scale it to 85 lbs
Last Grace at CFI posted a 7:35 rx’d.
Yesterday’s Grace posted a 4:35 rx’d (yeah, I was pleasantly surprised!).
For whatever reason, it felt like I was cleaning and jerking 95 lbs instead of 135 lbs. Might have just been good day, but I’ll take it.
I don’t know a whole lot about programming, but I think the heavy stuff followed by the faster met-con (usually with the same movement) has been really helpful in making some of these gains.
For me personally, the final evaluation will be when I get my BF tested again after I hit 175 lbs (or when the 7 week Paleo Challenge is up; whichever comes first). Thanks to the great coaching (aren’t our coaches AWESOME?) and support from fellow members, I should be in the best shape of my life when I report to the CHP Academy on June 1st.
It’s really inspiring to see the wonderful progress and determination by everyone (I got nothin’ but love and respect for everyone at CFI, but especially my 0600 peeps!!). We are seeing people from all ages and walks of life literally transform and do things they never thought possible. I’ve found that our gym is filled with everyday hero’s who defy the odds and will themselves to peak physical performance and come back for more the next day. I think it’s very motivating and is also a big reason why I choose to be CrossFit.
~BC
Actually, it’s 2 on 1 off, 3 on 1 off…..
Bee Charmer…you, Jillianne and the kiddies aren’t going anywhere. You will have to get past a beastly Dantelope first. I’d pack another 10 lbs to ensure you couldn’t get past me. Lol. I love the Bee Charmer clan.
I am mucho crushing on the 6am crew, WOD’s, energy and virtual snow shoveling that we did this morning- as well as Wayne’s virtual stretching. Something is definitely working- Diet has made a huge difference for me. Stomach problems prevented me from working out at 6am. Who knew kicking sugar and his homie dairy to the curb would put me back in the am game? Thanks Dantelope for getting me off the dairy crack months ago and encouraging me to resist the urge to swim in a pool of cookies and ice cream.
Couldn’t agree more with M and Frank. Thank you thank you thank you to everyone for their support. I’ve been involved with sports my entire life and this weekends display of unconditional support and energy was one the most incredible experiences of my life- M is going to kill it in July as is the CFI Affiliate squad- Semper Invictus!
J
PR for me on “Grace.” From 3:57 in January to 3:03 last night!
Thanks Mike for the pushing I needed.
Can’t wait to see everyone tonight for some shoveling…and I’ll be hitting up 6am on Wednesday just like old times
“Grace”
1/12 – 55# 7:36
4/20 – 83# 9:09
My last Grace was after about 3 weeks off for the holidays and awaiting Invictus’ opening of the kiddie cage. I’m OK with the extra minute and a half! Bodyweight Grace is just around the corner (even if it takes me 20 minutes.)
WOD – 24:00 – Virtual shoveling as prescribed; pull ups (combination of kipping and jumping from various heights).
Re: virtual shoveling, I know there is a way to figure out how much work I did, and I know it has something to do with the efficiency of the movement (fulcrum placement, compactness of the arc). Beyond that, I leave the equations to the engineers.
I can tell you this much, for those who are doing the workout later today, it is easier if you choke way up on the barbell and use your front leg to drive while pivoting on the ball of your relatively non-moving rear foot.
Grace progress report:
1/12/09 3:05
4/21/09 3:03 PR
I guess it is a little progress. Definitely dissappointed after seeing all of you guys crush it! Just means more work to do!
BC, I always love reading your 2 pennies worth, always a feel good read. CJ, looks like you found a new place to carry your lacrosse balls, either that or you had one hella face lift! Most funest affiliate there is!
Jan. “Grace” 6:14 65#
Apr. “Grace” 4:35 73#
What a great surprise! Thanks to the outstanding coaching (and singing
of M I’m constantly improving. M, you are an amazing athlete, but also an amazing coach–thanks!
POS- You are the man! Dude, you always set the bar pretty high for everyone. How can we get some of that juice you’re drinking?
Rhonda- That’s FANTASTIC. I only make it to the 0930 on occasion, but whenever I see you, I’m always super impressed by your performance improvements. Keep it up sister!!
Jill- I couldn’t be more proud of you. Although most weighted movements we do in our WODs are usually at or above your BW as rx’d, you still manage to get after it and go as heavy as possible every time you step through those doors. You are doing really well. Keep it babe!
Tabby Tabberstine- Can’t wait for you to get back to the 0600. You’ll be rocking it like the good old days in that early morning sunshine!
Grace
9/2008 85# 7:40
4/2009 95# 6:41
ET
Grace
1/09 6:06
4/09 4:36
MB
CJ- You make one fine-a$$ lady!