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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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November 2009

November 18, 2009

Excuses

What I have found since I began my journey into fitness is that most people have one bullshit excuse or another as to why they don't take care of thier bodies.  We all make time for the things we want to do.  We all find money for the stuff we want to have, but when it comes to the most important thing you can have and do they seem to not be able to find either.   How many hours per day do we spend watching TV or on the internet?  There are 1,440 minutes in a day.  It's ridiculous to say you can't find 30-60 of those minutes for your health and over all well-being.  Schedule it and make it a priority.  It's important.  How much per month do you spend on cable TV?  How much do you spend on junk food?  Cut out some of the things that are hurting your progress and redistribute to the things that will help your progress.  It's a mental shift.  We are so programmed by the television, it dictates what we feel we want and need.  Advertising is very effective.  Turn it off!

I hear the I'm too out of shape to start working out.  WHAT?  This one kills me.  You are never too out of shape to start working out.  It is never too late.  An 80 year old can start exercise and immediately start to see the benefits of it.  Yes if you are out of shape it is going to be hard and yes it is going to suck.  Hell, if you are in shape it is hard and it sucks but it is worth every sweaty moment to feel the way you should feel on a daily basis. 

I'm too tired....well of course you are, you don't move!  You wake up, fill yourself with sugar, get in the car, sit behind a desk, eat at the desk, get in the car, eat on the sofa watching tv then fall asleep.  How's that working for you?  Feel good?  Of course not!  To have energy, you must make energy.  Get your heart pumping, feel your muscles move.  You owe it to yourself and your family.

These are just the top excuses I hear.  There are many many more.  I quite frankly don't want to hear them any more.  Quit bitching about how terrible you feel and do something about it!  I will help you every step of the way.  All it takes is to want something better for yourself.  The rest is easy.

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November 13, 2009

Comfort Zone

We all have a comfort zone where we tend to reside.  The place we feel safe and comfortable.  Too many people stay here and refuse to leave.  The highly successful people of the world know how to step out of their comfort zone and get the things done that they want.  To accomplish, to achieve, to win! 

When you push out of your comfort zone life becomes worth living.  You begin to feel alive.  You feel your heart beating, that little surge of adrenaline.  You do things you never thought possible.  Start to get the things you want out of life.  Confidence comes with this.  Maybe you finally ask your boss for that much deserved raise.  Sign up for that 5K race.  Or better yet start that Crossfit class you keep wanting to join!  Sure, it is scary at first.  The more you do it the more you realize how empowering it can be.  Life keeps moving with or without you and if you don't jump on, you will miss the ride.

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November 10, 2009

Being Coachable

There are people out there that will listen to everything you say, and there are people out there that will listen to nothing you say.  My job as a trainer and coach is to help you be the best athlete you can be.  One difference in Crossfit and other gyms (among many other differences) is the coaching everytime you come in.  You are never left to figure it out on your own.  We are here to teach, to guide, to push, to cheer.  Encourage you to want to be better than you already are.  If you choose to not listen to instruction you may not get everything out of the Crossfit expirience as you can.  You may end up with  more than a hurt ego.  Full range of motion is not only about functionality, it's about flexibility, about form.  You want to teach your muscles to perform in a proper manner so as you add load you are structurally sound in those motions.  So, I ask, when you come through the door, leave your preconcieved notions of fitness and ego at the door.  We are here to make you better, fitter, and stronger.  I only want to see you soar!


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Bruce..... one of most coachable. He gets a gold star!

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November 03, 2009

The Holidays are coming

Fall changing to winter and the arrival of the holidays always seem to throw a huge monkey wrench into everyones quest for fitness.  There are lots of hurdles to jump over this time of year.  First of all it's getting cold and dark much earlier.  We feel the need to hunker down and hibernate.  Fill our bellies and be lazy.  Depression is rampant this time of year.  Now more than ever do we need exercise.  We need to get out of the house, bundle up and breathe the fresh air. 

Go to a local park and walk around in the woods.  Mosquitos and ticks are done for the year after those first few frosts.  Might want to wear some blaze orange and watch out for hunters though :-).  Make it a point to get outside and do something everyday. 

Yard work this time of year is great for you.  Raking leaves, chopping wood, not only have you accomplished something visible but it makes you feel better in the process.

The hard part is the food this time of year!  Good food everywhere and lots of it.  From Halloween on it seems the treats take over.  Candy and cookies and cakes oh my.  Feasts of Thanksgiving and Christmas, mac and cheese, stuffing, mashed potatoes.  Theses staples of the holiday dinner have you looking at your butt in the mirror come January and wanting to cry. 

Simple things can make a huge difference.  Load your plate with meat and veggies first then just take a sample of the bad but oh so good stuff.  Stay away from the buffet line or table.  Go in the other room to have conversations, mindless eating is a killer.  After your meal chew on some gum, it will help you to not put anything else in your mouth.

Finally, don't give up your routine.  I know we get very busy but you have to keep putting yourself first.  Get your workout in no matter what.  Don't stress out, the holidays will be over in a blink of an eye and what you didn't get done doesn't really matter come January.  Sticking to your guns will make you proud of yourself and oh so happy!


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November 02, 2009

The Snatch

The snatch is one of the two olympic weightlifting events (the other being the clean and jerk).

The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid chest height) (the pull) at which point the barbell is flipped overhead. With relatively light weights (as in the "power snatch") locking of the arms may not require rebending the knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter receive the bar in a squatting position, while at the same time flipping the weight so it moves in an arc directly overhead to locked arms (the quick drop). When the lifter is secure in this position, he rises (overhead squat), completing the lift.

The lift requires not only great strength but also a high degree of shoulder flexibility, excellent balance, and speed.


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