**Don’t forget! Good Nutrition Habits for the Holidays presentation is this Friday at 6:30.**

Workout of the Day
Three sets of:
Bench Press x 8-10 Reps
Rest 60 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 60 seconds;
and then,
Complete as many rounds and reps as possible in 15 minutes of:
185/135 lb Deadlift x 9 reps
Hand Release Push-ups x 12 reps
24/20″ Box Jumps x 15 reps

Optional Finisher – 3 Sets of 20 Partnered Leg Tosses

Zach Forrest, Jason Kalipha, Richard Madrid and Dave Lipson (left to right)

The Evolution of CrossFit
Written by Nichole DeHart

This past weekend a few Invicti, including myself, competed at the Next Level Invitational. There were great competitors and fun events (i.e., events that include heavy things and a barbell). All Invicti put everything out on the table and gave it their all. It was quite a sight to see, especially on the last workout when each competitor had to finish on a watt bike (4500 m for women and 6000 m for men). We were able to stand right next to the athletes and encourage them the entire time. It definitely fostered a team spirit and we never felt like we were competing alone – there was always an Invicti standing by our sides as we pedaled our butts off on that watt bike.

The competition was also spectacular because we had the pleasure of competing with 2 of England’s finest athletes; Hayley Knowles and Tino Marini. This was their first American competition and they gave nothing short of 110%. On our way home we were discussing the top level of athletes that were at the competition and the spirit that was fostered there. They noted the differences and similarities between competitions in England and in America. The biggest difference they found was the spirit fostered among our American competitors. In England, it is one big community. You don’t walk 5 feet without being bombarded with ‘congratulations,’ ‘incredible work’ and other statements of the like by fellow competitors. They noted that there is a spirit of community among most of the athletes competing in the States but it is overshadowed by the spirit of winning. Competitors are checking the scoreboard, working out their rankings and going into the competition with a game plan as to how they can get the highest ranking.

At first, I was slightly offended by this observation, but then it dawned on me. The Brits are right. There has been a shift from what CrossFit was 5 years ago to what CrossFit is now (I say this because I was at the first CrossFit Games in 2007 and have been to Games each year ever since). There is still a huge sense of community among CrossFitters however, CrossFit has changed. It is now a sport. And with a sport comes athletes who are there to be at the top. This is not a bad thing, it is just the evolution of CrossFit. There are sponsorships to be made and money to be claimed. The stakes are higher. This is easy to see if you have attended some of the first Games in Aromas, Ca. The Games still had some top level competitors but the atmosphere was completely different. Instead of Reebok giving out $250,000 for first place, local CrossFits were giving out foam rollers and $500. All you had to do to qualify for the Games back then was show up on game day. There were no Sectionals, let alone Regionals. You knew the people competing, not because you saw them interviewed on the main page, but because they were the few people who posted their times on the comments section of the main page. CrossFit was in its grassroots stages.

CrossFit has evolved and it has turned into a bonafide sport. The level of competitors and the sense of community is going to be different then it was 7 years ago. This isn’t a good thing or a bad thing, it is just fact. Nothing is stagnant in life, changes are always being made and that is true about CrossFit. There was a time when you could go to a competition and the spirit was that of community building. There is still that spirit among many, but the stakes have been raised and, when you throw money in, the competition changes. Like Cyndi Lauper says, ‘money changes everything.’ We are now a sport. The sport of fitness. There is still a bond between those competing (just look at the high fives Josh B. was giving out to his fellow competitors on the first Games workout) but the atmosphere is going to change. We are now looking at the spirit of competitiveness.

So this is why I say the Brits are right. There has been a shift in competitions, but I don’t think its a bad thing. We are evolving into a sport and gaining recognition across professional athletic forums. We have moved beyond the grass roots days and are forging onto new grounds. We still have a community, but our community is largely developed within one’s own affiliate. That is why having the Sea of Green is so important to, not only our competitors, but for the spectators as well. CrossFit is a sport, and along with that comes many changes but, as being a part of Invictus, our spirit of community will never change and our level of support we give to one another will never change. It is truly something that can’t be replicated and after every event, I am reminded of how incredible our Invicti community is. Even in this changing and evolving sport.

  • Nuno Costa

    Loved this write up Nichole

    I’d like to remind everyone that in the evolution of the Invictus community we are now having 7am classes Monday-Friday and today happens to be Headband Thursday – please wear your favorite headband to class today 🙂

  • Cynthia

    Right on, Nichole! Great job on this blog. It’s been interesting watching the changes to Crossfit over the past few years. But one thing remains the same–Invicti ROCK!

    6 a.m. kicked ASS this morning!

  • Michele

    6am DID indeed kick ass this morning! It was great to see so many shining faces so early on a foggy morning.

  • Great job to all the Invictus competitors at the NLI. You are leaders not only in competition but in the spirit of community as well. I was warming up a competitor from my gym and there is Shane offering a tip to help another competitor with the axle grip. Thanks Shane.

    • Pops

      Hey Dave, thanks for the comment. I often see comments and quotes from folks that have inspired us and kept us grounded at the same time. Here is one of my favorites:

      “today should be about having fun and giving full effort. Leave it all out there, but take time to appreciate the event and your fellow athletes. Today is not about winning or losing, it’s about feeling the push of competition and allowing that to take you to new levels.” – CJ Martin

      • Thanks Pops. I like that quote from CJ. It puts the emphasis of the competition on self improvement and if we do that then we are better for the experience.

        • Taryn

          CJ gettin’ all philosophical! Dang that’s a good quote.

  • Great write up Nichole. It was a real pleasure and honor to be competing along side the invictus athletes. You guys should be very proud of what you have achieved and the community you have created. It was amazing to be welcomed into a truly inspirational community.


    I have wrote a personal blog on boxrox.com about the gratitude I have for you guys, check it out

  • Mary D.

    Couldn’t agree with you more Nichole about the changes to the Crossfit community. In fact I was with you at all the previous Games from’07 until the present. Change is inevitable but sometimes hard to adjust to. I am really liking the choices in programming at Invictus. I know a lot of thought and hard work goes into all the programming and I for one, really appreciate it. I have been around a long time but since I have been at Invictus my fitness level has really improved. Thanks to all the good coaching and the awesome Invictus community!

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