***Scheduling Reminder – Invictus will be closed on Saturday so that we can support our athletes at the CrossFit Games Sectional Qualifier.***

Workout of the Day:
Take 15 minutes to find your new max effort shoulder press;
and then,
In three minutes, sprint 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.

Max J. - Invictus kid thriving running the 400 for his high school team! Keep up the great work Max!
Max J. - Invictus kid thriving running the 400 for his high school team! Keep up the great work Max!

What is Death?
Written by Sage Burgener

There are three questions that every single human being will ask at least once in their lifetime:

#1  Why, when taking a nap, is it more comfortable to sleep on top of a well made bed as opposed to being under the covers?

#2 Why did the oompaloompas change colors from the very first Willy Wonka movie to the more modern one?

#3 What is death?

Well I’m here to answer question #3.

Death comes in three forms:

1) Rounding the back when pulling weight off the ground.

If you do not tighten everything that can possibly be tightened when pulling a barbell off the ground, you. are. going. to. die. What happens is that the bar starts to pull you WAY far forward and when that happens, you’ve lost control of the weight.  Not being in control of the weight means that you cannot use your great technique to get that barbell over your head.  Instead,the bar will be flying all over the place.  Trust me, that is NOT a pretty sight…  And we’re all about being pretty.  So squeeze your shoulder blades together, get your chest up, shift your weight back onto your heels, AND THEN proceed to lift the bar off the ground.

2) Not fully extending AKA not finishing

Some people LOVE the feeling of the bar hitting them right in the face, but I personally do not love it.  I don’t know why, but I just never wake up in the morning and say,  “You know what I would really love today?  A good smack in the face by a heavy barbell!” Call me crazy, but that’s just me.  SO, if you’re on the same page as me, take my advice and FINISH your pull.  A good finish (and by finish I mean the movement, not a Finnish person) is with the body fully extended, a big proud chest at the top, and the shoulders slightly behind the barbell. That will allow for a great path for that barbell to travel straight up.  If your finish is with your hips vertical, but your shoulders hunched over the bar, you’re inhibiting that bar from taking the path that it wants to take in life, so in turn, it will smack you in the face or be out in front of you in a position where you cannot stand up with it cause its too far forward. (talk about a run on sentence) Anyways, it’s a mutual relationship here people.  Love the bar, let it take it’s desired path in life (which is going over your head) by getting your chest and face out of the way, and it will do good things for you.

3) Not flipping the hook grip out on the turnover on the clean

I’ve seen broken wrists TOO many times from slow elbows on a clean.  Fred Lowe, a million time Olympian, was helping me at my cert this past weekend in Chicago.  He said the greatest quote EVER… “The turnover is an attitude”.  He is totally right.  Turning those elbows around FAST and with a “junk yard dog” (as my dad likes to say) attitude, is the only way you will not die on a clean.  And the only way to get that incredibly ghettofabulous fast turnover, is by flipping your hook grip out and letting that bar land back on your finger tips with your elbows WAY high up.  Keeping the hook grip means low elbows, which means all the weight is on your arms, which means arms hitting the knees at the bottom of the squat, which means broken wrist, which means death.  Got it? Think about turning the elbows ALL the way around (flipping the hook grip out) the same time that the feet hit the ground.  MAKE THE LIFT SNAPPY!

Don’t make me post a video of some guy doing a clean with slow elbows and his wrists are flying all over the place hitting people in the audience in the face.  They show those videos enough on the news.  Which pisses me off, btw.  But thats a whole different blog post for a whole different time.

  • Kate

    This might be the funniest Invictus post EVER!!!

  • AT

    Sage – you have a gift…you are a strange incarnation of Dan John and your dad with a good dose of your unique perspective. You need to bottle this stuff up. 🙂

  • Courtland

    I was alive until #3. Game over. 🙁

  • LJ9K

    Sage, you make me laugh. Never loose your sense of humor!

  • Cynthia

    I just took a look at the latest workout info for this weekend on the Games site.

    You guys and gals are going to KILL those workouts!!!! You are all so ready for this and I CAN’T WAIT TO CHEER FOR YOU!!!!

    This is gonna be fun!

    (Sage, you’re cute as a bug with a tupperware coffee mug)

  • Courtney J

    I can’t wait for that other blogpost.

    And Cynthia, I think “cute as a bug with a tupperware coffee mug” might be my new favorite quote. 🙂

  • Areba

    That was really fun to read 🙂 See you this weekend!!!

  • Richard

    i felt like i was back in one of your seminars! great post. did this on the ship tonight, subbed 400m row for the run, 13-15-13 = 41. recovering from a chest cold.

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