Workout of the Day:
Cleans (Power or Squat – as heavy as you can go)
3-3-3-3
and then,
“Elizabeth”
Rounds of 21, 15 and 9 reps of:
135/95 lb. Cleans (full squat cleans)
Ring Dips
(Compare to January 19, 2009 – note women’s prescribed weight is now 95 lbs.)
Let’s Get Dirty
Written by C.J. Martin
CrossFit Invictus has three (maybe four) teams entered in the World Famous Camp Pendleton Mud Run. The race will take place on June 6, 2009. Each five person team must be comprised of at least two females. We would like to put in one “competitive” team that will fight for the gym’s glory and hopefully win it all, but the other teams will be more focused on having a great time. If you would like to participate in this event, you need to let us know as soon as possible. Email your interest to cj@crossfitinvictus.com. Once we have our list of interested parties, we will circulate further information regarding the logistics of the event (meeting time, cost, etc…). If you have never participated in a mud run, you’ll be shocked at how much fun running through mud and up hills can be.
Party FRIDAY NIGHT!!!
Some of you may have seen Barry’s work group from the Sheriff’s Department doing early Saturday morning WODs over the past several weeks. Their fitness challenge is now over and it’s time to crown the winners! And drink beer and listen to some live music (2 bands!) and play pool and talk smack.
Jolt’n Joes in the Gaslamp area, 379 4th Avenue. The party will be in the upstairs billiard/party room. Doors open at 6-ish, awards will be handed out around 8:30. (I think Barry should win the award for most handsome deputy, but that’s just me!)
CJ and Michele, thank you both so much for making this challenge so much fun.
All Invictus coaches and members—please join us Friday night!
Count me in for the Mud Run – competitive please. Christine, this sounds like your speed…you in?
Can’t wait! Although not through Invictus – Cheddies, ET, Katie, Trish & myself will be there as a team. Bring it on
If there’s a slot open I’d like to get in on it.
Thank you Sage for the outstanding lifting clinic. There may be hope yet. I look forward to working with you again soon!