Sorry to be blunt but you will die. We all do. No one knows when or how, but it is inevitable. My father died last night. He has been fighting pancreatic cancer for three years now and ten days ago he gave up the fight. I never really had a relationship with my father. He left when my parents divorced when I was seven. My childhood years involved sporadic visits. Not enough time together to develop any sort of relationship. Then when he learned of my pregnancy he tried to reconnect, only I wouldn't allow it. I let old emotions rule my decision. "You didn't want to be part of my life so why will I allow you to be part of my children's lives?" Lots of time past, then I learned of his illness. Wanting to deal with emotions I had been holding on to a very long time I decided to let go and visit him. It turns out that my father is a lot like me. Always had a smile on his face. Liked to have fun, he was fun. I probably would have really liked the man given a chance. What I learned is that life is full of choices and that decisions you make don't always just affect you. Actually they never just affect you. You never know when this crazy ride is going to end. Get out there and make a concious effort to enjoy life. Forgive those that make bad decisions, learn to be healthy, teach your children to be healthy, smile, have fun, don't sweat the small stuff, enjoy the simple pleasures. I could go on and on. Make your life what you want it to be, it is your choice. Rest in peace Melvin Mark Cook.
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Your work out is our warm up!
- Your work out is our warm upCrossFit training requires less equipment but considerable expertise on the part of trainers/coaches. Workouts of the day (WOD) are constantly varied. The intensity and type of exercise is adapted to each individual’s current fitness level. We train for total body movement that: 1. engage and recruit multiple muscle groups simultaneously 2. use intervals to exercise the body’s metabolic engines (cardio) 3. utilize body weight, free weights, medicine balls, jump ropes, plyo boxes, kettlebells, etc. 4. can be performed in an effective and timely manner We measure performance of workouts not weight gain/loss. Frequency, round/circuit times, pounds moved, rest periods taken and intensity are all recorded. This information is your personal motivational tool for your next attempt when benchmark workouts are revisited. Weight and body measurements are discouraging and often irresponsible gauges of fitness capacity. We do not administer them. We do not subscribe to weight loss or improved body image as sufficient goals. We see them as healthy by-products of being CrossFit. Training takes place in small groups. Group training offers a high level of personal attention with the addition of positive peer influence. Natural camaraderie, competition and fun of sport yield an intensity that is unparalleled and cannot be experienced in one-on-one training. You are motivated to push harder in a group dynamic. Private and semi-private training is available by request.
How do I get "Crossfit"
World Class Fitness
- World Class FitnessEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports
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Don't workout with strangers
- post from our friend at Crossfit Invictus C.J. MartinDon’t Workout With Strangers Written by C.J. Martin Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible. Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, CrossFit Invictus is the place for you. One of our taglines and objectives at CrossFit Invictus is “Building Communities,” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more. For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.
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May 2009
May 26, 2009
May 20, 2009
Starting Crossfit
When you hear about Crossfit for the first time there are generally one of two reactions. I can't do that or wow, I want to do that!! Generally more of the former than the latter. I'm here to tell you that YOU CAN DO THAT! You see the beauty of the human body is it will do what you tell it. The hard part is the mental aspect. Our brains are telling us you can't, you don't want to, it's too hard. Yes, it is hard but you have to get past that to get to the good stuff. You see with hard work there ultimately always reward. Here are some pointers for the newbies:
1. Learn the movements first- go light, reduce reps, emphasize good form!!! Over doing it at first is a good way to get hurt. Take it slow.
2. Start easy- get through the WOD 1st increasing to RX'd after time.
3. Make it a habit-be consistant, it will pay off.
4. After the 1st month learn about and expirience INTENSITY. Intensity is the key to Crossfit!
Don't give up on yourself and we promise not to give up on you.
May 17, 2009
Can Crossfit cure baldness?
Unfortunately the answer is no. What Crossfit can do though is give you the confidence to pull it off. I have been losing my hair for the past two years. I have been completely bald now since October. Sure I have had my moments of utter misery over the entire situation but I have persevered. It's not the end of the earth, it's only hair. I am still the same ol' Leah I have always been, I just look a little different.
I found Crossfit about the same time I found my first bald spot. Coincidental? I think not. I believe Crossfit came into my life to help me deal with what I was to be facing. When I first noticed my hair loss I was mortified, embarrassed by it. I did my best to hide it from the world. In January I attended my level one cert at Camp Pendelton. Talk about needing confidence! Here I was all by myself on the other side of the country at a certification surrounded by strong, confident marines!! I walked into that room with a stomach full of butterflies really having no idea what I was in for. What I walked into changed my life forever! I met some of the most wonderful people. Nicole, Greg, Andy, Lt. Dan, and Coach!!! These people I had watched over and over on the Crossfit main site met us with open arms and open hearts. When you hear about community you are hearing right. They only want what is best for people, to help them, to change their lives. I spoke up at the end of our two days and told all the people in that room about my hair loss and they didn't judge, didn't laugh, only accepted.
This is the heart of what Crossfit is about. No judgment. You are what you are. You are where you are. You can only begin your journey when you choose to take the steps and once you do there is no looking back. Our community is here for anyone and everyone who wants to come on board. To learn to be healthy. To learn to be strong. To know yes, I can do this, yes, it is hard, but I CAN DO ANYTHING!!!!
May 07, 2009
Ana-Banana
Workout is named after one of my daughters favorite daycare friends. Should be high energy!
Just a funny picture-couldn't resist!
May 01, 2009
Stick em up!
Don’t Workout With Strangers
Written by C.J. Martin
Elevators are awkward. They
present an opportunity by which you could be uncomfortably confined with
several individuals that you have never met. Body odors, loud talkers and space
invaders are just a few of the many perils of the awkward elevator situation.
And because we know that the ride will end soon, it just isn’t worth making a
personal connection with our fellow passengers. Unfortunately, at GloboGyms
around the country, millions of individuals are turning their fitness
facilities into similarly awkward and unappealing places. GloboGyms are filled
with people tuned in to their headphones and doing everything humanly possible
to avoid eye contact. There is always some trepidation as to whether someone is
going to want to “work in” with you and leave a sweaty trail in their wake.
More often than not there is a guy grunting or yelling loud enough for any
female of breeding age to hear him from across the gym and look over to see his
kipping bicep curl. Despite all of this, millions suck it up and hurry through
their workout hoping to make it out of their with as few awkward interactions
as possible.
Why do people choose to put
themselves in that environment? Given a choice, wouldn’t you rather workout amongst
friends who will support and encourage your efforts and celebrate your
successes? If not, you’re a sociopath and can stop reading. But if you are
like those of us who enjoy the company of others, CrossFit Invictus is the
place for you.
One of our taglines and
objectives at CrossFit Invictus is “Building Communities,” and it is something
we take very seriously. We believe that there is more to elite fitness than
just athletic achievement. CrossFit facilitates development of mental fortitude
because of the rigors associated with its relative intensity, but more
importantly, it fosters friendships in a way that is only typically seen in
team sports and certain divisions of our Armed Forces. CrossFit can at once be
inspiring and humbling. It presents hurdles that seem insurmountable and the
thrill of achievement when they are overcome. It’s precisely because of these
rigors and their associated emotions that we grow close to those who share the
experience with us. We cheer the loudest for others because we remember
overcoming a similar obstacle and know the sense of achievement. Their
successes become our inspiration and drive us to achieve even more.
For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.
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