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tee shirts

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    Our new tee shirts are in. Black long sleeved with blue lettering. Our athletes $15 others $20

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Your work out is our warm up!

  • Your work out is our warm up
    CrossFit 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 Fitness
    Eat 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. Martin
    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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September 24, 2009

Food

Many cultures have rituals that revolve around food.  We as Americans,shove food in where ever and when ever possible.  We don't even have to get out of our cars to get it.  We can pay people to bring it right to our front door.  Food has become a way to satisfy some need and not to do what it is intended to do, fuel you, nourish you.  As many times as you hear it, it's true.  You are what you eat.  Eat crap, well guess what.......you feel like crap! 

We are so hurried and tired that dinners are no longer dinners.  We stand around or sit in front of the television eating microwaved, prepackaged, easy shit.  There is no thought to our meals.  Whatever is convenient.  If we changed dinner into a ritual instead of a chore maybe we would eat a little more consciously.  Have the family help prepare meals, talk about the day while you chop veggies.  Grill up some meat, prepare a nice salad(watch that dressing most are all sugar), or steam some veggies.  Eat real food, avoid anything that comes in a box.  Of course everyone is different and what works for one won't necessarily works for another.  You have to find what works for you.  Your health and your families health is in your hands.  Only you can control how you feel.  Food is huge.  It makes all the difference in the world.

Two weeks ago I started the Paleo diet.  In a nutshell the only food I eat is meat, veggies, fruit, nuts and seeds.  No dairy, no wheat, no beans, no potatoes.  Very limited to say the least.  The first week was horrible!  I went through withdraw from beer, caffeine, and sugar.  Wow, talk about rough.  I was not easy to live with.  I'm better now.  Actually I am great.  I feel so fantastic!  Unlimited energy, my mind is clear.  It's a wonderful feeling.  It was hard to get here though.  I had to fight the cravings.  Foods I don't eat anyway I wanted.  Candy bars, donuts, cheesecake!!  Wow talk about a challenge.  But I did it and so happy that I did.  I'm going to attempt this for 2 months strictly then I will mostly stick to it but if I want a pizza...... I will have a pizza.   There is nothing wrong with the 80/20 approach.  I realize there are many temptations out there.  Who is perfect all of the time?  NO ONE! We are human after all.  But what you have to realize is that when you eat badly you don't have to stop eating healthfully.  Just start again the next day, or next meal.  This has to be a change for life, not for a couple of weeks. 

Figure out what works for you.  I promise you you will be thankful you did.  Life's too short to feel like crap all the time.  Start changing your life around.  Take control, it's work but oh so worth it.

Posted at 03:15 PM |

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