Workout of the Day:
Snatch
3-3-2-2-1-1
and then,
Five rounds for time of:
3 Power Snatches (use 80-85% of today’s 1-RM)
12 Pull-Ups
Tabitha Stine Level 2 CrossFit Certification

Exciting News, Times Two!!
Written by C.J. Martin

It was an amazing weekend that delivered some exciting news:

First, a HUGE congratulations is in order for our very own Coach Tabitha Stine. Tabitha became our newest Level 2 certified coach this weekend. Everyone who has had the chance to work with or watch Tabitha coach knows how phenomenal she is, so this came as no surprise to any of us. Nonetheless, we could not be more proud or happy that her talent has been recognized by others. For those of you that do not know, in addition to running the CrossFit Kids program at Invictus, Tabitha has been our rock and stellar lead coach for our school program since its inception. Her ability to get 7th, 8th and 9th graders moving well – sometimes against all odds – is a testament to her skill and patience. Congratulations Coach Tabby Tabberstine!

Second, Kelly Starrett is coming to Invictus to present Chasing Performance: Movement, Mobility and Maintenance! HELL YEAH! I am pretty darn sure that most of you know K-Star is one of my heroes in this community. The dude is legit. I was up at CrossFit LA for this seminar yesterday and was blown away by his ability to instantly improve already solid athletes’ strength, speed and resistance to injury. It’s like magic . . . but real. Check out what Andy Petranek, one of CF’s most experienced coaches and a stud athlete said about the seminar. I try to play it pretty cool most of the time, but I am rock groupie sold on K-Star’s seminar/certification and will beg and browbeat you all into attending if I have to. This should not be missed, so block out Saturday, October 17, 2009 on your calendars. I will get a registration link and more details up in the next few days. For now, please email [email protected] or call 619-231-3000 to reserve your spot. JUST DO IT!

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CJ MartinTabithaCarla MacSeanLaura J Recent comment authors
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Tabitha
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Tabitha

Thank you everyone for all of the support and congrats my way. I have to say that so many different people this weekend had a ton of positive things to say about Invictus. Everything from the website to the facilities to our all star training staff was highly praised and admired from folks all over the country. We are all very lucky to be a part of it. Thanks again, and SOOO EXCITED for Kelly Starrett!!

Carla Mac
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Carla Mac

Congrats, Tabitha! And great picture of you and the little lady! Kelly Starrett is the man. So glad he is going to make it to Invictus. A shout out from TMac and me. We sold our house. Movers are coming tomorrow morning and all day Wednesday. We have to be out of the house by Friday!!! Holy #%$*!!!! I don’t even know if I’ll make it down to the gym this week and before we pull out for the East coast…but I just want to say to the Invictus crowd: 1. You guys are awesome. 2. I have LOVED this… Read more »

POS
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POS

Snatch PR @ 185# which always means a heavier WOD grrr WOD 4:50 (@150#) If you haven’t done the wod, make sure your power snatches are solid attempts and not trying to blow through them for speed. Oh and during the workout I managed to drop 11K so it is possible to multi-task 🙂 The Invictus Rowing Crew is AMAZING I hope you are fining a new joy while rowing, talk CJ into letting you put the rower on the corner and do a 5K watching the Little Italy folk walk by!

Sean
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Sean

that’s great Tabitha!

Laura J
Guest
Laura J

Caveman, you may be on to something. It might be cool if we had an Invictus-hosted Paleo discussion board section of the website for all of us to share our pre-historic diet trials and tribulations and nut-granola-brownie recipes 🙂 (hint, hint CJ)

Christina
Guest
Christina

Nice Work Mama! Sooooo happy for you! 🙂

Susan
Guest
Susan

Congrats Tabitha- amazing!

mike
Guest
mike

I just want to add that I’m excited to get back in the gym to pull some meters on the erg. Very happy to see Invictus is leading the pack on this!

POS
Guest
POS

Congrats Tabitha!

Sage Burgener
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Sage Burgener

you go girlfriend!

Karen Martin
Member
Karen Martin

Tabitha:

We are so proud!!

Calvin Sun
Member
Calvin Sun

Nice work Tabitha!

Mark Riebel
Guest
Mark Riebel

Way to go Tabby!

AT
Guest
AT

FAll ROWING CHALLENGE – UPDATE

http://invictusenduranceevents.blogspot.com/

Team:

Unbelieveable numbers are coming out of the weekend…everyone is doing a great job…we are closing in on the 1,000,000 meter mark and should be there in a few days…2,000,000 now seems really attainable. Check out the link above to get more details.

Topics:
Current Rankings
Who is putting the heat to POS?

Thanks to everyone who is “pulling” for CrossFit Invictus.

Tausha
Guest
Tausha

Congrats Tabitha!! 🙂

wayne
Member
wayne

Tabitha! Congrats! Awesome job!

Nichole D
Guest
Nichole D

Congratulations Tabitha!!!

Michele Vieux
Admin
Michele Vieux

Last night I binged for dinner on a pretzel-studded, white chocolate covered, dulce de leche marshmallow to eat and vino tinto to drink. Today I begin my strict Paleo Diet (with only one cheat day per week) until the end of the year. I have five goals and intend to blog on my trials and tribulations to reach them over the next three months. Goal #1: See definition in my abs. I don’t even need an entire six pack. Maybe just two of six. Even that line down the center would suffice. Goal #2: Improve my “named WODs” and lifts… Read more »

Trish
Guest
Trish

Congrats Tab! I knew you’d rock it!

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.