Workout of the Day:
Front Squat
3-3-3-3
and then,
Five rounds for time of:
6 Pistols (3 each leg)
12 Knees to Elbows
18 Box Jumps (24/18″)
(If you cannot do a controlled unassisted pistol, stand on top of your box and allow your non-squatting leg to hang off the side. If that is still difficult, use a set of rings or a post to help you maintain your balance.)
This is what the other competitors saw . . . good marketing on our part.
A New Schedule and A New Opportunity
Written by C.J. Martin
You spoke, and we listened. Enough of you asked for a 4:30 session that we had to start offering it. That session has already been a huge hit, so beginning next week (August 17), we will be offering the 4:30 p.m. session Monday through Friday. We are, however, going to discontinue the 6:30 p.m. session on Friday. It seems that most of you are busy enjoying your weekends by that time, and hopefully the 4:30 and 5:30 offerings will provide a good incentive to get out of work a bit earlier on a Friday.
Now for a new opportunity – Remember when we entered two teams in the Camp Pendleton Mud Run and took 1st and 3rd? Well, now we have a new challenge. On September 26 the Marine Corps Recruiting Depot (next to the airport) will be hosting a Bootcamp Challenge. The challenge includes a 3-mile obstacle course on paved roads and hard-packed dirt, with over 50 obstacles, including hay jumps, tunnel crawls, fox holes & trenches, cargo netting, and push up stations. Sounds fun doesn’t it?
While we were impressed by our teams’ results at the Mud Run, this time we have a different goal in mind. We want quantity of competitors. We want to put as many teams and individuals in the challenge as would like to participate. How fast you complete the challenge makes absolutely no difference. We want a sea of Invictus t-shirts worn by happy, fun-loving people who are out to have a good time running the three-mile course.
So who’s in? We can compete in teams of three or five, or as individuals. The cost is $35/person. If you would like to compete as an individual, please sign up online here. If you would prefer to participate on a team, please sign up on the whiteboard at the gym, or email info@crossfitinvictus.com and we will sign up teams as they begin to form.
Hell yeah lets do this!
already registered…we just need our shirts!! hook it up! I’ll trade paleo cookies for a beater!
Ooooohhhh YEAH fox holes and tunnel crawls!! Bring it!
Slap my name up on that whiteboard
What Ben S. said. I’m down. It will be like Ft. Leonard Wood all over again +26 years.
I am in.
Kim will be as well (Kim your in…right?)
Sounds fun! I’m in!
“Drill instructions at each station to make sure you’ve completed your obstacles.” is what Mark left out of his description. In viewing the pictures of the DI’s “encouraging” participants through the obstacles, one wonders why they are not breathing fire and holding pitchforks.
I am sure the mere mention of fire and pitchforks will guarantee appearances by Cynthia and Barry.
Oh, Courtland—it is on, mister!
CJ, please put Barry and me on Courtland’s team so I can point out Courtland’s every little error and misstep to the drill instructors.
I will bring my own pitchfork (as a future resident of hell, I have one on reserve.)
I wonder if this will be anything like Air Force boot camp….
The only way it will be like Air Force boot camp, Cynthia, is if the margarita you are sipping while flying over the obstacle course has its own cupholder adjacent to a DVD player which is looping a workout video that the AF uses to simulate exertion.
if there are any of the “larger” males interested who arent too concerned about time, give me a jingle. i wouldnt mind having a “big boy” team
Last post today (unless Cynthia cracks wise!). Other than CFI, for those who might want to train for the obstacle course, there is a Parcours loop at Morley field. I think it has 18 stations and I plan to train on it a few times before the Marine Corps race. Not as challenging as the real thing, but a decent overall challenge and a beautiful place to do it. Hope to see you there!
http://www.sandiego.gov/park-and-recreation/centers/graphics/morleyfitnessmap.jpg
i wish it was a parkour course.
When you guys put the team together just give me a yell so I can have you guys over and try out the ‘O’ course. We intro the kids to it this Friday. Give’em hell.