Workout of the Day:
For time:
155/105 lb. Power Clean x 10
Sit-Ups x 50
155/105 lb. Power Clean x 8
Sit-Ups x 40
155/105 lb. Power Clean x 6
Sit-Ups x 30
155/105 lb. Power Clean x 4
Sit-Ups x 20
155/105 lb. Power Clean x 2
Sit-Ups x 10
(Don’t be afraid to scale up here. If you’re one rep max clean is 225 or more, work with at least 185 lbs.)
Helen has inspired so many of us at CF Invictus. Who has inspired you? Post to comments your inspiration and tell us why.
Inspiration is Everywhere
Written by C.J. Martin
My route into coaching was not exactly direct. I spent three years in law school and another five in a large law firm as a litigation associate. My experience in the legal industry was nothing but positive. The people were great and the hours, while long at times, were not unmanageable (trust me, I “work” much more now). And the pay, well, let’s just say that I can live very comfortably on a fraction of what I was making. So why give up a lucrative career in the law to hang out in a gym?
There is inspiration everywhere you look in this community. The community is comprised of highly-motivated individuals who are proactively changing their lives for the better. CrossFitters don’t come in begrudgingly. If they do, they don’t last long. CrossFitters come to the gym with a purpose. They are goal driven self-starters who are willing to do the work to succeed. Whether the goal is getting their first pull-up or a sub 3:00 “Fran,” their drive to succeed is indistinguishable and their support of others’ pursuits is unwavering.
I have the best job in the world. I get to facilitate this achievement. CrossFit provides a proven strength and conditioning system that permits the flexibility to learn and constantly improve; and my clients are motivated and willing to do whatever is necessary to reach their goals. All I have to do is learn as much as I can about fitness and share that knowledge with my clients. Their success is guaranteed by their commitment and the methodology Coach Glassman has developed. What could be better than walking into a workplace where everyone is excited to be there, motivated to work hard, and where success is virtually guaranteed?
On top of all that, I get to work with amazing individuals. To name just a few, clients like Larry Blum who has achieved multiple personal bests on various lifts since his 71st birthday, like Helen (pictured above) whose athleticism amazes me daily (she recently did 30 95 lb. Overhead Squats and 60 Pull-Ups in 12:00), like Ryan McKim who has completely transformed himself in 6 months (see yesterday’s blog comments), and like the Freischlag clan who have made fitness a family affair. And finally, I get to work with kids out at schools and provide them with their first exposure to fitness. These kids are learning that fitness has nothing to do with machines or biceps curls, and everything to do with generating power. They give me hope that we can truly change the face of fitness in America.
Was I crazy to leave a steady income to start a gym in the current economy? No, I would have been crazy not to do so. The inspiration alone makes it worthwhile, the community and relationships make it the best decision I have ever made.
My inspiration comes from the great group of people that I have the privilege to work out with. That is the awesome thing about crossfit, when someone else accomplishes a goal or sets a PR it gets me just as excited as when I do it myself. Whether it’s Cynthia finally mastering her deadlift (whilst also mastering her O face
), Rhonda running around the block for the first time, or Jillianne doing her first Fran as prescribed. Seeing these studly ladies accomplish their goals inspires me everyday to push myself a little more to accomplish my own.
Amen, CJ.
I started CF as a means to foster performance gains over pleasant aesthetics in college. I thought I would always be just another “trainee” who worked a day job, went to do a CF WOD and then go home. Thankfully, several people in my life inspired me and mentored me into becoming something better–someone who could and would spread the knowledge and, coinciding with natural maturation, grow into a better person while doing so.
Nowadays, I still am “trainee”, learning from proverbial maestros in the Fitness-verse. I work with the most amazing family of people in my life both at CFI, Brand-X, and CFKids. And of course, I work with people from all walks of life who are self-driven to succeed. Coach Glassman has truly made some profound comments about the company kept at CF affiliates. It’s hard not to love a whole group of people who are motivated to succeed and willing to do what is necessary to improve their lives and reach their goals. CFI is yet another example of Excellence, and I love every moment of it.
Inspiration can be found in every single person I meet in the CF community. Perhaps I’m simply blessed to have grown up with such a wonderful group of people.
Great post C.J. I am sure I am not alone when I say ‘thank you’. Thank you for having the courage to open CFI. It is a sacred place to many of us. No matter how hard it is to get out of bed or what challenges we experienced in the course of our day it all disappears when we stroll in to our box. Seeing our friends working hard, laughing, watching Simon (Bee Charmer’s boy) hopping in on the warm up. You can’t help but smile and feel blessed. So thank you for having the courage to make your dream a reality. We all are very proud of you.
Huge 6 a.m. class today. Insane energy and performances.
Props to M who knocked this out in 11 something with uh…#155. You are legit girl.
Hammer, I love working out with you dude. Wednesdays are my favorite.
Have a great day all.
Love working out with you too, girlie. Awesome effort this morning.
As a partial witness to Michele’s astounding effort, the only thing I can tell the guys later today is BRING IT!
To echo Dani’s sentiments, CJ–Thank you for doing what was necessary for you to achieve your goals. Your family is right behind you, brother.
Thanks, Courtney, for making me spit water out on my computer. NICE! I’ll think of you next time I make my O face!
While I love watching the boytoys lift abnormally large amounts of weight and finish multi-round WODs while I’m still plugging along on my second round, my inspiration is seeing all the beautiful women at CFI who consistently show up to kick butt. We come in all shapes and sizes and ages, but we all have one thing in common: we are strong!
But the boytoys ARE really nice to watch!
15:20 @ 115# The power cleans went well but the sit ups just sort of stalled in the middle of the 40-set.
I will refrain from any toy-talk, girl or boy.
Egads!!! Good job M! Must be the sweet potatoes.
CJ, you have managed to draw a lot of good trainers and members together at CFI. You’re an awesome coach, a stand up guy and good friend. Your heart for people to achieve their fitness goals is reflected everyday by the inspirational tone you’ve set at CFI. Keep doing what you’re doing, because it’s appreciated.
~BC
While I am inspired by a good many men and women at CFI, I want to specifically mention one fine lady… ET.
Elizabeth is not only one of the most bad-ass Crossfitters I know, male or female, she is also a phenomenal human being. She is a dedicated mom, a hard-working professional and a dependable friend. While I seldom can keep up with ET, just having her next to me in a workout makes me push myself in ways I wouldn’t alone. She is encouraging to others and very humble about her extraordinary abilities. I want to thank ET for being a constant inspiration to me, and undoubtedly, to many others.
ET, I look forward to chasing you tonight!
Greeting CFI and all from god ship Nimitz! Outstanding post CJ! I also echo what Dani said, CFI has become a very special place not just for the amazing space and the first class equipment and not even for the wonderful owner and trainers who take such pride in their work, but really for the sense of community and “esprit de corps” that has been created in such a short time. It is a place where you have numerous (as many as 30) motivated members there at 0600 with smiles on their faces while they get through Helen, Fran or Kelly & all the while cheering on other members! I can say that you would NEVER, EVER see that at a globo gym! It is something that I haven’t seen since OCS and something that I absolutely love about CF and CFI!
The gym here on NIMITZ is very small but was able to get through a made-up workout…all the while having the others in the gym wondering what the HELL I was doing while they completed 10 bicep curls in the same amount of time.
5 rounds for time:
10 x 95 lb OVHS
10 x burpees
Time: 14:44
That’s “good” ship…I think I will have to say a few Hail Mary’s for that though.
Ken,
You’re the man! Keep turning heads on the ship and eventually they will want to taste the Kool-Aid as well. I couldn’t think of a better representative of CFI on the Nimitz. Keep up the good work Ken.
Also, if you need a simple but effective workout, try 50-40-30-20-10 of 55# dumbbell swings and push-ups (an old stand-by for me when I am traveling).