Wednesday, July 1, 2009

Workout of the Day:
Jerk (Push or Split)
3-2-1-1-1
and then,
One Minute of Max Reps – Jerk (75-80% of 1-RM)
20 Seconds of Rest
One Minute of Max Reps – Ring Dips
20 Seconds of Rest
One Minute of Max Reps – Kettlebell Swings (32/24 kg)
One Minute of Rest
then, as quickly as possible, perform the same number of reps completed for each of the respective movements.
(WOD courtesy of our friend Jobst Olschewski.)

The Stine Family

The CrossFit Mom – My Inspiration
Written by Tabitha Stine 

We spend 16 hours a day being a teacher, employee, chef, chauffer, event coordinator, maid, stylist, counselor, and nurse…but our formal title is “Mom.” As a mother of four, I know the lengthy list that accumulates throughout the week. There’s the job, housework, grocery shopping, driving to and from the kids’ activities, etc. Moms tend to put their family’s needs ahead of their own and it’s easy to push themselves further and further down the list. However, not going to the gym because you’re too busy doesn’t benefit you or your family in the long run. Make sure your day’s schedule includes your hour at CrossFit Invictus.        

If you’ve been coming to group classes for any length of time, you have no doubt experienced an increase in your overall strength. Growing physically stronger means that jobs that require you to move large loads will become much easier. Carrying Costco boxes filled with 10-gallon jars of pickles and apple juice, clean and jerking your sleeping toddler in order to get him into the top bunk of his bunk bed, climbing up the stairs with one child on each hip all become less difficult. It was during these tasks especially when I first realized how significantly CrossFitting benefitted me in my daily activities. By staying committed to your weekly workout schedule, you will no doubt experience these same gains and more including stress relief, improved mood, and growing friendships. 

Perhaps one of the best benefits of all is that by staying committed to your own fitness you will be setting a great example for your children. So many kids today are overweight. Children’s forms of entertainment are much less active than in previous generations and they have easy access to junk food in schools. We all want our kids to grow up healthy, active and fit. That begins today by forming healthy habits that will continue on into adulthood. As Mom, when you make fitness a part of your own daily life, you are creating a lifestyle that carries over into your entire household. CrossFit and CrossFit Kids provide a program that the whole family can participate in and enjoy together.

Being a mother has to be one of the most difficult tasks assigned to a woman, but equally rewarding. Make your training at CrossFit Invictus an important part of your day. You will look, feel and perform your daily duties better when you are stronger, faster and healthier.

If you’re feeling unmotivated, just take a look around the gym at the many inspiring moms who have made fitness a priority for themselves and their family. You’re sure to feel energized and inspired.