Workout of the Day:
Complete as many rounds in 20 minutes as possible of:
15 Pull-Ups
15 Ring Push-Ups
15 Back Extensions
15 Sit-Ups
Post completed rounds to comments.
Mmmm Good Meals is to Ali what spinach is to Popeye. A few bites at the Grand Opening and we couldn't keep her down.
Have You Had Your Shots?
Now you can enjoy shots after your WOD at CrossFit Invictus. Mmmm Good Meals now offers Invictus Shots, a delicious sweet potato/yam concoction, to help you replenish muscle glycogen after a grueling WOD. The shots come in four amazing flavors – apple cinnamon, pumpkin pie, cherry amaretto and habanero-lime ginger – for only two dollars for two blocks of carbs. If you haven’t tried them yet, you’ll regret waiting so long.
nice wod. nice pic. nice!
Jill and I had bit of a long night with some feverish kidlets, so I was too tired to hit up the work out with the sunrise crew today.
I did, however, have the privilege of working out with the nooners today. I was reminded that when we have a fixed 20 minute AMRAP, it makes tiime for CJ to bring out the “best” pre-WOD active stretching. Rough warm up!
Jen was kipping like a champ. Carrie (sp) and Kate were rocking it. Matt was pushing me and Dan was going all out! It was great to workout with our new fiends, Mike and Ryan. Nice work everyone!
I lagged a bit behind my buddy Wink and posted 5 rds complete (GHD back ext / ab mat sit ups).
I just had a tasty Apples & Cinnamon Invictus Shot, two ounces of deli turkey and two macadamia nuts. Lip smackin’ good!
~BC
BC, 5 rounds is no joke especially on the GHD!
You bring it every time!
Nice workout to follow up from yesterday! 9 rounds + 15+5 ring push ups, unanchored situps (sorry no abmat) Everyone’s posts are always inspiring, keep up the great work Invictus.
BC too tired for 0600? I never thought I’d hear that one.
Six AM set a good target to shoot for, and one thing to note for those of you that haven’t hit this one up yet–ring push-ups add an element of instability throughout your core that can be quite eye opening to say the least. Really focus on keeping your whole midsection tight as you do them to avoid sagging and putting some extra stress on your low back.
CJ:
While you have some great equipment at CFI, there’s always room for more.
http://www.telegraph.co.uk/health/dietandfitness/4303781/Gym-has-human-dumbbells-to-help-customers-exercise.html
(I call dibbs on the 30kg midget)
Once again…more fun at Invictus! Thanks Dani for a great workout!
6 rounds and 15 Pull-ups + 3 Ring Push-ups in 20 mins. My arms are still shaking.
Thanks to Chris pushing me I managed 4.5 rounds. I was sick for the last week and this is the second WOD I’ve attempted, so I was a little shaky leaving the gym. Probably should have had an Invictus Shot, but I went and had a couple of Guiness’s instead. That put me right back on my feet.
Thanks again for all the help from the nooners today.
MB
In the famous words of Jack Handy – I think the monkeys at the zoo should have to wear sunglasses so they can’t hypnotize you.
Great WOD today!
Hello everyone. I am new to Invictus. I used to workout at So Cal. I am looking forward to working out with everyone. The ring push-ups were killer in this WoD.
As Rx’d: 6 Rd’s plus pull-ups
4 rounds with GHD back ext/sit ups