***Challenge Participants – Please arrive a bit early for your group session to roll out, warm-up and have your photos taken. Please remember to wear the same clothes you wore for the first photo. And remember, sessions are running at 6:00, 7:30 and 9:30 a.m., noon, 4:00, 5:00, 6:00 and 7:00 p.m. today.***
Workout of the Day
“The 2011 Play Good Challenge”
In ten minutes, find your 3-rep max clean and jerk.
– Weight must travel from ground to overhead – full standing position.
– You must complete the 3 lifts for your 3-RM within 40 seconds.
And then, rest exactly 3 minutes before:
For Max Reps:
4-Minutes of Rowing (for calories)
Rest 60 seconds
3-Minutes of Kettlebell Swings
(Men – Adv=24 kg, Int=16 kg; Women – Adv=16 kg, Int=12 kg)
Rest 60 seconds
2-Minutes of Back Squat
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men – Adv=95 lbs, Int=75 lbs; Women – Adv=65 lbs, Int=55 lbs)
The Big Day is Here!
Written by C.J. Martin
Today is the last day of the 2011 Look Good, Feel Good, Play Good Challenge. It’s an exciting day for all the coaches at Invictus to see the amazing progress of our athletes, and an even more exciting day for the participants to test how much they were able to accomplish in just eight weeks.
Because this is a big day for all the Challenge participants, we ask that the rest of the Invictus community to support them in a few ways.
Be Here! Your friends and fellow Invicti have been busting their butts for eight weeks to work hard and eat clean. Come down to the gym during one or more of the group sessions and cheer these guys on. We might also ask you to help count reps for a participant. So if you can make it down, please do.
Be Patient. If you’re coming in to get your workout, please understand that the Challenge participants will have priority today. In order to ensure that the Challenge runs smoothly and efficiently, we will need to make sure that the participants workout first, and have rep counters. That could mean that you might need to be a cheerleader for a few heats before you are able to get your workout in. It might also mean that you will not have someone counting your reps if you’re not in the Challenge. I apologize for this, but it’s just one day and a great reason to be a participant next time.
Be Respectful (of equipment). In order to most efficiently run the Challenge workouts, we have staged all of our equipment where it will need to be for the challenge. Please do not move equipment or change weights unless you have discussed it with a coach.
Participants, you received most of your final instructions on Wednesday. Remember, you need to take your photo, and should be dressed accordingly (i.e., the same outfit you wore for the first day photo).
Voting on the transformation photos will commence on Wednesday or Thursday and you will be able to vote up until 1:00 p.m on Saturday. The coaches will narrow the field to the top 5-10 competitors, and it will be up to the participants to decide the winners.
Winners will be announced and prizes will be awarded at our wrap-up party on Sunday, March 20 from 6:00 to 9:00 p.m. at the Lincoln Room – a very cool restaurant and lounge in the Gaslamp. This promises to be a very fun evening and a great chance to celebrate with your fellow Invicti.