Saturday, June 27, 2009
Friday, June 26, 2009
Thursday, June 25, 2009
Wednesday, June 24, 2009
Erin and Amy strong in the 35 lbs Overhead Walking Lunges.
Grace meets Strength in these ladies.
Hand Stand Push Ups - 5 reps
135lbs Bench Press - 10 reps
95 lbs Push Press - 15 reps
Dips - 20 reps
Number of rounds in 20 minutes.
Yep....this will burn the Delts, Traps, Pecs, Triceps and leave your shoulders a pile of ashes. If not, you didn't work hard enough. Scale as needed and get going under the bar.
Tuesday, June 23, 2009
Monday, June 22, 2009
Saturday, June 20, 2009
Pre-WOD Pose. Notice how fresh they look. 5 mins later. "Boom, boom...out go the lights."
Everyone working on what everyone needs to work on. Each WOD we get stronger, looser, faster and able to manage more load. Today is just another day of getting better. Salute to the ones who were here doing work. Nice job all.
Sat am WOD
10 C2B Pull Ups
10 Front Squats 165lbs
Friday, June 19, 2009
Thursday, June 18, 2009
Wednesday, June 17, 2009
Rich on the big loads.
Susan "jumping" with the bar. The hair tells the story.
There are things all of us can't do. But to say "I Can't" without an honest effort is for other gyms. Just in case one does embarrass themselves, Burpees will redeem them.
Tuesday, June 16, 2009
Tammy planked nicely for the Cindy workout.
Monday, June 15, 2009
Sunday, June 14, 2009
Saturday, June 13, 2009
Friday, June 12, 2009
Thursday, June 11, 2009
One of our more astute athletes wrote something on the Warm Up Board.....think I'll leave it there for a while. You'll see it at the end of the video. Have a peak into the warm up today getting ready to do the workout. I love these guys.
5 rounds of max reps
Body weight Bench Press and Pull Ups.
Rest one minute between rounds.
Wednesday, June 10, 2009
Tuesday, June 9, 2009
Monday, June 8, 2009
"If lifting heavy weights for partial squats were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."
I was chatting in the locker room after the WOD and the woman I was talking to was dissappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.
Ali posted her comments on Monday, but they are worth repeating here for a the larger audience that doesn’t always read or post comments. Ali is an experienced CrossFit athlete and has been a valuable member of our community for a long time. Her sentiments are shared by all of the CrossFit Invictus coaches, and most likely 99.9% of the athletes that have trained with us for a significant amount of time. The reason is, most of us have been through these “off” days, have suffered feeling as if we took steps backwards, and overcame to achieve new and bigger goals.
CrossFit is humbling. It is humbling regardless of your ability or level of fitness. There will ALWAYS be a new goal to chase - a faster time, a heavier weight, etc…. CrossFit provides a system that allows you to improve and progress regardless of how studly you become. The system keeps you from dreaded plateaus, but it also enables those prone to perfectionism an opportunity to feel as if they aren’t good enough - ever. I don’t believe we will ever completely alter the internal drive to achieve in these individuals. Instead, I suggest that all athletes take a longer view of their fitness goals. Permit yourself a bad day, or even a bad week, with the knowledge and confidence that if you persist you will ultimately achieve all of your goals. Perfection (as near as one can get) will be best achieved through persistence and patience.