Blog Archive

There are some strange truths about training.  For one, just because you have a huge one rep max, doesn’t mean you can do a lot of reps at a lower weight, relatively.  There’s an effect, but if what you are looking to improve is localized muscular stamina (pushups/pullups/ring dips) what you need is to consistently work those exercises for max reps.  You will see a big difference, it’s simple, not easy, and it’s so obvious you probably won’t do it.
But, if you do come in early and hit a max set of ring dips and pushups with a spare 3 minutes, you’ll see those numbers go up in just a few weeks.

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We are excited to announce that we now offer a morning session for our Express members at 6am Mondays, Wednesdays, and Fridays.  It’s a great way to try CrossFit out and is ideal for the client who has limited time or no interest in dedicated strength training.  Our Express class is strictly conditioning.

Invictus discusses alcohol’s effect on the body.

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Workout of the Day:
TESTING DAY – Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.

Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts;
and then,
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

Check out this new mobility blog by Kelly Starrett, owner of San Francisco CrossFit and a doctor of physical therapy.  If you have flexibility issues, you should do these mobility wods daily.  They don’t take long, and in  many cases you can do them while watching tv!  Just put the timer on yourself so you get the full effect.

Workout of the Day:
Complete two cleans or power cleans on the minute, every minute, for 25 minutes.
Record and report the total amount of weight you clean during the 25 minutes.

The challenge: Can you clean 10,000 lbs. in this workout?

Do you know Chris?  Of course you do!  Chris is one of our ardent CrossFitter’s, holds a bunch of degrees from ASU, is prepping for law school, and has gotten his whole family interested in this crazy CrossFit thing!  Oh, he’s also lost 140 lbs from his all time high, first through nutrition, with CrossFit as a topper.   Chris is also hosting our Swimming Workout this Saturday at his pad!

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This is where we are going.

We are not having our regular Saturday class this week. Instead, Chris is hosting a workout at his condo at Camelview Optima. It’s going to be a great workout and a lot different than what we normally do, so you are going to want to make sure to come check it out. In addition, there will be an opportunity for barbecue and hang out time afterwards, so if you want to stay for a post-wod feast, bring some meat and veggies! 




Bring your goggles, swimsuit, and sneakers!

Getting into Chris’ place is kind of tricky, so we are going to meet at the gym and drive down together so we all know where to go and so Chris doesn’t have to make 10 trips to the door to let us in. We are leaving Cactus CrossFit at 8:30am sharp, so make sure you are there on time if you want to come! If you can’t meet us, but still want to participate, call or email Kevin for directions.

24 Aug 2010


We want to give our big congratulations to Cassy and Carly for setting giant PR and gym records yesterday in the Squat!  Carly, at 7 months pregnant, squatted 183#, while Cassy broke the glass ceiling and squatted 203#!  Congratulations ladies!

More testing today, along with a fun met-con.  Be sure to get in so you can see where you are at and you can track your progress over this next cycle.

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Learning about nutrition, people!

We had a great turnout and a wonderfully informative presentation by Dallas and Melissa of the Whole9 on Saturday! Thanks to everyone that came!  If you missed it, and you are looking for an excuse to get to San Diego, they will be doing a seminar at Invictus next Saturday.  See if you can sign up.

Next steps?  You can tighten up your Paleo Diet, or follow their Whole30 nutrition plan to curb your inflammation and improve your insulin sensitivity so you can function the way you are supposed to!  The big takeaway?  Learn to cook and prepare vegetables so that you enjoy eating them and fill your plate with them!  Vegetables should be your carb source.  Add a palm sized bit of protein, some good fats (avocado, coconut oil) and away you go!

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The Ladies Attack Grace 

Okay, maybe THIS is a reason for women to love lifting!  Excitement, breaking through plateaus, and support to be your best!

Remember, there will be NO Saturday class, as we are closed for the nutrition workshop.  Today is your last day to get a wod in for the week.

The nutrition workshop for Saturday is shaping up to be absolutely incredible.  I’ve gotten the packet from Dallas and Melissa and it is chock full of real life, applicable ways to tighten up your nutrition for maximum effectiveness!

Here’s the outline:

  • Our take on “Paleo”
  • Metabolism Primer
  • Bad Cop: Foods that make you less healthy
  • Good Cop: Foods that make you more healthy
  • Meal planning and special circumstances
  • Putting it all together (the Whole30)
  • Additional special topics through Q&A

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Workout of the Day:
Three sets of:
Push Press x 3 reps
Rest 90 seconds
Side Plank Hold x 60-75 seconds each side
Rest 90 seconds;
and then,
As many rounds as possible in 12 minutes of:
5 x Push Press (135/95 lb.)
10 x Pull-Ups
15 x Box Jump (30″/24″)

Lift Like a Girl – Reasons Women Need CrossFit

Savanna Wilson was bored with her traditional gym workouts.

“I was always athletic and did every sport you could imagine thoughout high school,” she said. “When I graduated I was at local gyms trying things I read about in magazines in addition to running on the elliptical but it was always the same thing everyday.”

Then Wilson found Crossfit.

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