Wednesday 7/26

Complete as many rounds as possible in 45 minutes of:
•Run 800 meters
•315-lb. deadlifts, 10 reps
•Run 800 meters
•50 sit-ups

From CrossFit Invictus

Humble Pie: The Most Beneficial Meal of Your Day
Written by Invictus Athlete Josh Littauer

Ever sit down to a meal and really just being focused on getting to dessert? You know what I’m talking about, the kind of dessert you get up in the middle of the night to sneak a bite of, or eat for breakfast because you just don’t care. These desserts come in many forms. My personal favorite is a big piece of apple pie covered in a brown sugar crumble topping with a huge scoop of vanilla ice cream (I know that’s too basic of me but I don’t even care). Whatever your favorite happens to be, you get the point. This article is in fact NOT about that dessert. It’s about another type of dessert, the type you don’t really want to eat but you know is probably the healthier option.

I’m talking about humble pie. Humble pie is one of the most necessary meals we all need to eat, but the least enjoyable to devour. Humble pie tastes horrible going down but in the long run is one of the most beneficial to consume. While this may just be an analogy, it is one that can prove useful. Humility is one of those character traits some of us pray for but really don’t want the process of being humbled. My mom used to frequently ask me what she could pray for and I distinctly remember saying, “Pray for humility.” Her response, “Are you sure?” She was right, the answered prayer did not come in a pleasant way. The process of getting humbled is often very unpleasant, uncomfortable and frustrating. However, on the flip side it causes us to grow, to be more resilient, to grow in strength, in mind and in character.

Webster’s dictionary defines humility as the freedom from pride or arrogance. Being humble can look different depending on application, but I have found a helpful definition to be: humility is not thinking less of yourself but thinking of yourself less. So in some ways humility can be taking your eyes off yourself and allowing yourself to see those around you. Another application would be to not focus so much on your present situation but to see the big picture. We talk about perspective all the time, as it is something that can be easily lost with the wrong focus. In the application to fitness it is important to maintain the correct perspective on where you’re at. To be mindful of your abilities, pushing to be your best every day, but not worried or focused on what others are doing.

That seems a little contradictory, but I want to flesh it out some. When you have some humility in your approach to your fitness, it allows you to have a crappy day in the gym and it be ok. It allows you to fail over and over, and still be able to get up and keep moving. Humility says, “Yes I pushed hard, and yes I failed. And it’s ok.” Maintaining the right perspective helps you to recognize and appreciate the success of others without feeling bad or sorry for yourself. This perspective allows certain aspects of life to carry less value in your self worth. Perspective in life is huge and can often dictate how we view ourselves or the world around us. A disproportionate perspective will leave you either under or overvaluing yourself in relation to the world around you. For example, someone who lacks humility will tend to think of themselves as way better than they are, while some who lacks confidence is not self aware enough to know what they are truly capable of.

To make it practical, here are three quick steps to eating humble pie:

1) Listen more than you speak. This could mean listening to coaches, peers, people you admire, listening to your body, etc. There are lots of ways this plays out. Being attentive to your surroundings will help you maintain the right perspective and remain humble.

2) Never stop learning. This ties into the previous point. If you are talking you are often not listening, which makes it very difficult to learn. Allow yourself to listen, to seek other perspectives, to not get offended when someone differs from you, and educate yourself as much as possible. “You will be the same person in five years as you are today except for the people you meet and the books you read.”

3) Be willing to do things you know you suck at in order to get better. You must challenge yourself in order to become better in any given area of life. I like the analogy of three circles of growth: the comfort zone, the stretch zone and the panic zone. The stretch zone being the the circle for most growth as it challenges but doesn’t cripple a person in their pursuit of getting better.

All this to say: don’t forget your daily or weekly dose of humble pie. The pie that keeps you growing, keeps you learning and keeps you becoming the best version of yourself. Eat it often and watch yourself and others around you flourish.

“If you want to grow good corn, you must also help your neighbor grow good corn.”

Stay humble. Stay hungry.

Tuesday 7/25

Dynamic Effort Front Squat

10x2 Banded Front Squat @ ~50%

3 attempts at 1RM Front Squat

3x10 Banded Good Morning

2x20 DB Box Step-up @ 20/16" ea. leg

What's a Banded Good Morning you ask? 

Saturday 7/22

3 rounds for time of:
•30 kettlebell swings, 1.5 pood
•20 triple-unders
•Run 400 meters

Today is the first day of Calvin's next mobility course, the Weekend Recovery Package starts today. It's an 8 week course, meeting every Saturday at 11:30 for about an hour. 

Some of that time will be spent getting you recovered from the past week's workouts while the rest of the time will be spent getting you prepared for the workouts to come.

If you've ever wondered what the heck you should be doing with those lacrosse balls and foam rollers this is your chance to find out. Likewise, if you enjoyed Calvin's Get Over It series, this is an expanded edition of that course because you demanded it!

Friday 7/21

Shoulder Press

Push Press

Push Jerk

We've got a lot of work to get through today so we'll have to get things going pretty quickly. Beyond that, it's time today to work on getting heavy things over your head!

If you struggle with the overhead position and find that it's hard to keep that bar balanced and stacked without arching your back or otherwise compromising positions, you're a great candidate for Calvin's Weekend Recovery Package!

Thursday 7/20


Complete as many rounds as possible in 11 minutes of:
•5 deadlifts, 315 lb.
•18 wall-ball shots, 20-lb. ball
•17 burpees, over the bar

Today's workout is a Hero WOD in honor of a fallen firefighter.

Please keep that in mind as you work through it.

Monday 7/24

Tabata squats holding a 45-lb plate

Weighted dip

We're just over a week away from the 2017 CrossFit Games!

As most of you know, Amy and I will be leaving Friday July 28th to head out to Madison leaving you in the more-than-capable hands of our wonderful coaches at CrossFit SAC.

During the week we're gone we certainly hope you get a chance to tune in to watch some of the events, this year promises to be quite the spectacle in the new venue.

I know for me personally, I'm really looking forward to watching the new 35-39 year old Masters Division get after it. Here's a preview.

Wednesday 7/19

In front of a clock set for 12 minutes:
•1 minute of double-unders
•1 minute of 50-lb. dumbbell snatches
•2 minutes of double-unders
•2 minutes of 50-lb. dumbbell snatches
•3 minutes of double-unders
•3 minutes of 50-lb. dumbbell snatches


Hey guys! Calvin here. I thought I might share with you today, or rather I might discuss with you the idea of fear. More importantly the idea of fear as it pertains to your fitness. This will not be a pep talk. 

Don't worry this isn't a lecture either. Now, fear is a pretty powerful thing. Sometimes it can be a hindrance. Like fear of a person, a color, a type of animal. Clowns...SPIDERS....I'm creeping myself out. Point is, there are legitimate phobias out in the world that enough people have them so they get a little lime light. Now, most of us are sure that clowns are just irritating and not actually going to kill us. But if you fear them, you're not so sure. Now imagine you don't hate clowns. Imagine you only dislike happy ones. The sad ones, you could care less. Mimes? Girrrl please. But those happy ones, you can't even be in the same room with them. Now imagine that your opinions on clowns swapped from time to time. Now the happy ones are cool but the sad ones are scary. I know, weird right. It's easy for us to look at this scenario and say it seems ridiculous but maybe it isn't.

Maybe you like CrossFit. But weightlifting scares you. But not all weightlifting. Just the really really heavy stuff. But just for less than 5 reps. But it's okay in a workout that isn't only lifting. If it's mixed with pull ups or running it's fine. Buuuuuuut sometimes that switches.

See what I mean? 

It doesn't have to make sense all the time. It's just sometimes that happens. If you've ever been intimidated by a WOD or movement and you have no idea why, you are not alone. If you've ever turned around in your car on the way to the gym because you had a small panic attack or simply said "nope". It's okay. You're not bad. Your human. That being said the coaches are here to help with those things. Everyday. Every class. Don't be shy. Talk to us and we'll find some solutions together. :)

Tuesday 7/18

5 attempts at each of the following:
•Broad jump 50 ft. in as few jumps as possible
•3 pull-ups as slow as possible
•Max set of strict freestanding handstand push-ups

Rest as needed between attempts.

Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups

Our day today brings us some things we don't often/ever really do. I know I've never tried to do a slow pull up before. I can also tell you that I've never tried to do a freestanding handstand push-up before.

Rest assured that for all 3 movements today there will be scaling options to allow everyone to participate and get just a bit outside of their comfort zone(s). Remember, that it's in stepping outside the comfortable that we are forced to grow. Personally, I'm looking forward to the challenge.

Monday 7/17

4 rounds for time of:
•30 push-ups
•115-lb. front squats, 20 reps
•115-lb. push presses, 20 reps
•30 GHD sit-ups


Hey guys, it's Monday. I get it. Maybe some words from Jocko will help you out and get you ready to rock today.

Saturday 7/15

5 rounds for reps of:
•1 minute of box jumps, 24-in. box
•1 minute of wall-ball shots, 20-lb. ball
•1 minute of rowing (calories)

Rest 1 minute

Post total reps completed.

What's that? You were disappointed on Monday for the Fight Gone Bad style workout that there weren't any box jumps or wall-ball shots? Well, have I got the workout for you!

This week is the closest thing to "hipster CrossFit" we'll ever have with a deconstruction, if you will, of the classic Fight Gone Bad workout into two separate pieces, each with 5 rounds of 3 movements with a minute at each station. 

Check out the video below of our CrossFit friends in China getting after this one

Friday 7/14

Dynamic Effort Banded box squat

10x2 Wide Stance Box Squat @ ~50% w/ bands

2 attempts @ 5rm Back Squat

3x10 Kneeling Squat

5x5 partner glute ham raise

Since last week didn't really have a heavy day (though you could argue the 15-12-9 deadlift, press fit that bill) this week brings us TWO!

We've already hit some clean and jerks on Wednesday so it's time now to do some dynamic effort work. As usual, we'll start you out on the box squats at ~50% of your max but if you move well and you move fast you can earn more weight as the sets progress.

Thursday 7/13

10 1-minute rounds of:
•185-lb. thrusters, 3 reps
•60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
•Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups completed.


We've got a fun day for you all today with a mix of thrusters, shuttle sprints and chest-to-bar pull-ups.

Our goal for everyone today is to give them somewhere between 20-30 seconds each round on the pull-up bar. To do that we'll help you find a weight on the thruster that you can do all 3 reps unbroken but that will be a challenge (it's meant to be on the heavy side), a distance for the shuttle that you can complete in a little over a minute and a version of the chest-to-bar pull-ups that is challenging but doable.

With 10 rounds of work this one promises to be a fun one!

Wednesday 7/12

Clean & Jerk


Hey guys it's Calvin.

I just wanted to drop a quick word in to let you guys know that we had such a great turn out and response for the Get Over It seminar that CF SAC will be firing up a new series on mobility! Weekend Recovery.  It will be held on Saturdays at 11:30 am just like our last run. However, this series will not be exactly like the GOI seminar. This class will be designed each week based on the movements that our programmed workouts featured. A time every week that you can set aside for guided mobility! If we have spent a good amount of time during the week focusing on squatting or let's say pressing, then the mobility drills on that Saturday will focus on undoing tension from those movements. It will be a handful of stretches and drills that we will all do together for the whole class. Less theory and more time getting loose.  It'll be a great way you to work on some trouble areas and get ready to enjoy your weekend more. Plus you'll end up feeling more recovered for another week of training! 

Here are some details:

  • Saturdays at 11:30
  • Starts July 22nd
  • Hour long class
  • 8 sessions in total for now and if it seems like it's something we want to keep doing, we absolutely will.
  • $199.00 for all 8 classes or $35 for a single class drop in.
  • Outsiders Welcome! You don't have to be a member of the gym to get your stretch on. 
  • Very easy to do and everything is scale-able. 

More info will be coming your way in the near future. Hope to see you guys there :)

Tuesday 7/11

21-15-9 reps of:
Hang squat clean, 50 pound dumbells
Handstand push-ups

Monday 7/10

5 RNDS: Sumo Deadlift High Pulls, Push Press & Rowing

5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowing

Rest 1 minute

Post total reps.

If you think today looks mildly familiar, you're right. It's essentially 3/5 of Fight Gone Bad, they've taken out the Wall Ball's and the Box Jumps but left some other fun stuff for us to enjoy. It promises to be a fun one!


Saturday 7/8

30 reps for time of:
Clean & Jerk 135/95#

Not only is this a phenomenal workout, it is a part of the Benchmark Series mentioned in a previous blog post. The Benchmark Series is a diverse group of WODs that we will retest periodically throughout the year. Showing up today and performing this Benchmark workout will also earn you a Bingo square.  

Friday 7/7

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.

Wednesday 7/5

Run 10x200m

Pardon the language, but this is a good one to remember.

Tuesday 7/4

Fourth of July Community Day WOD
(9am only)
It's a partner WOD!
Be prepared to squat, be prepared to run!
Be prepared to give a lot of high-fives!


July kicked off with a Water WOD. The Summer Bingo Challenge is underway and today is a Community Day WOD. But we are not done with the July festivities yet! The end of the month is another PR Week and July also kicks off the Benchmark Series. We have selected 13 Benchmark CrossFit WODs that we will repeat three times throughout the year, giving you an opportunity to compare past performances and track your progress. These workouts cover a full spectrum of movements and time domains. Some of these WODs are leaderboard workouts, other are heavy day workouts. And they are also a square on the Summer Challenge Bingo card. 

You, as an athlete don't have to do anything other than show up, try hard and make sure to log your score in SugarWOD.