***Scheduling Note – Invictus will hold group coaching sessions at 8:30 and 10:00 a.m. only on Monday, July 5. Semi-private and one-on-one coaching sessions will go on as scheduled unless other arrangements have been made with your coach.***
Workout of the Day:
Five sets of:
Single-Leg Deadlift x 4-6 reps each leg
(use heaviest dumbbells you can handle)
Rest 45 seconds
GHD Sit-Ups x 10-15 reps OR Anchored Sit-Ups x 25-30 reps
Rest 45 seconds;
In teams of two, alternating each round, complete a total of ten rounds as quickly as possible of:
10 DB Power Cleans (55/35 lbs.)
15 Kettlebell Swings (24/16 kg)
100 Meter Run
The Sea of Green in Support of Shana
Written by C.J. Martin
This year the Invictus Affiliate Cup team will be competing all three days of competition at the CrossFit Games (July 16-18), and Helen will be competing at least two of those three days. Their events will, of course, be on your fans’ cheat sheet so that you know where to be to show your support. But there is also going to be another name on your Games weekend itinerary – Shana Alverson.
As some of you know, I am lucky enough to have the honor of helping athletes across the country through our online coaching program. Just after the Southeast Regionals I got an email and the opportunity to work with Atlanta super-stud Shana Alverson (that’s her above with the “Cupcake Pink” hair).
Shana is one of the most beloved members of the CrossFit community. She is the owner of a successful affiliate – CrossFit East Decatur – and a phenomenal athlete. Shana qualified for the second year in a row to compete as an individual at the CrossFit Games. This is a huge accomplishment, but she is extremely humble in her approach to competing and training, and as an affiliate owner, still gives the majority of her attention to helping others.
In the brief amount of time I have known Shana, she has been a great sport and demonstrated a great sense of humor, so I had no qualms unleashing our own studly girls on her to ask whatever questions they thought the Sea of Green would want to know before giving their full support to Shana in Carson. Below are a few of their questions and Shana’s answers:
Sage – Listen up, and listen good Shana, I want you to tell us the most interesting thing about you.
Shana – I am Batman. When I was 4 and 5 years old I would only answer to the name “Batman.” If someone called me Shana, I would ignore them until they called me Batman. And I called everyone else Robin.
Nichole – If you had to describe yourself in word, what would it be?
Shana – Dragon. I was born in the year of the dragon and have a dragon tattoo. Or Unicorn, because people call me that. Or maybe Uni-Dragon (which is actually the option the Invictus crew liked best).
Katie – What’s your motivation for working out?
Shana – It’s a neurotic compulsion that keeps me sane.
Michele – If you were Stevie Nicks, what song would be your favorite to sing in concert?
Shana – Probably Landslide or Rhiannon.
Sage – If you had a theme song for everyday when you’re walking around, what would it be?
Shana – The Sesame Street theme song! Or maybe Movin’ on Up from The Jeffersons.
Nichole – If you had to be a dog, what kind would you be and why?
Shana – A bull mastiff. I have a 90 lb. bull mastiff named “Fran” and she is laid back, carefree, loves to eat, and she is strong and fast. (Shana also has a 160 lb. Great Dane named Wolfgang.)
CJ – What is your goal or expectation of yourself for Games?
Shana – I want to walk away with a feeling of success, knowing that I got everything I wanted out of the experience.
If you want to see a professionally conducted interview, check out this video that ran on the CrossFit.com site showcasing Shana and fellow Southeast competitor Laura DeMarco.
And finally, it’s not cheap to fly out and stay in California for a week to compete at the CrossFit Games. Shana had the good sense to raise funds by selling t-shirts – and the even better sense to make them Kelly Green (shown below). If you want to help support Shana, or just want a super cool shirt, purchase one here!