Tuesday 120918

Workout

“Angie” – minus the Air Squats (if you did 100 yesterday)

Want to make it harder?  Try Running “Angie”…

4x
400m Run
25-Pull-ups
25-Push-ups
25-Sit-ups
25-Air Squats

Saturday 101225


 MERRY CHRISTMAS!

 

 
Today is a rest day!  Yea! 
So you want to share your new (or old) CrossFit love with the family…is your brother in-law there, your cousin, that high school friend you have not seen in a while, maybe even your parents (for a scaled version)…tell them one of your presents is a CrossFit workout. It is a gift of fitness that will last a lifetime – after all.

Let them do Angie with you. No special equipment necessary, it will take fewer than 30 minutes and maybe you’ll have another convert…

Workout
1/2 “Angie”
NO CLOCK!

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Partition the exercises as needed…scale for beginners.

Friday 100917

Workout
Running “Angie”

3 Rounds of:
400m Runs
25-Pull-ups
25-Push-ups
25-Sit-ups
25-Squats

Stay for the TitanFit Friday Cookout!

Integrity is a Habit at CrossFit Invictus San Diego

Integrity is a Habit
Written by George Economou

When I was working as a physical education coach to high school students, I never saw myself as just the guy who was teaching them how to squat. Maybe it was my seven years in the Corps, or four years at the Naval Academy, or the four years I spent at La Salle Military Academy – yes, I’ve probably been institutionalized – but I saw my chance to work with young adults as an opportunity to help shape more than just their posterior chains. It may have been a bit unorthodox, but I liked to end at least two classes a week with a leadership discussion. While those discussions were with a bunch of teenagers, some of the takeaways are just as applicable to adults.

One day I decided to call an audible for the leadership discussion. We were planning to talk about judgment, but incidents surrounding the workout set us up nicely for a chat on integrity. The workout was tough, with a fair amount of dumbbell front squats and kettlebell swings. Several times throughout the workout you could hear kids yelling things like: “Hey, he cheated!” or “He didn’t go down all the way!” After the workout, there was some back-and-forth between a few of the kids because one accused the other of not doing all the reps and still getting a faster time. Tempers settled and I sat the whole class down. I asked the students, “So what does integrity mean to you?” There were typical responses: “Being honest”, “Doing the right thing, even when no one is looking”, “Having good morals, being reliable and trustworthy.” Those were all good answers, but we had ten minutes left in class, and I wanted to make them think about it a little more. Here’s what we concluded:

Integrity is more than doing the right thing, even when no one is looking. It is the consistency with which we adhere to our morals and values. If we were to value our family, and our actions reflect that, then we would consider ourselves a person of integrity. If our actions did not reflect the value we placed on family, then we would lack integrity. The same logic can be applied to anything else we value.

While we typically define integrity as a character trait, it also applies as a description of the “wholeness” of a thing. Take, for example, the push-up. Real push-ups are hard! Straight line from the back of your head to your heels, no excessive scapular protraction, no sagging hips or piked up butt (tight butt and gut), all the way down (chest to the deck), and all the way up to full lock-out. There’s no sense in attempting a movement if you’re not going to try and maintain the integrity of the movement. You have to put your ego aside and work the progression that will allow you to maintain the integrity of the movement, and be of the most value for you.

This is not a real push-up.
This is not a real push-up.

Integrity is a skill, and skills need to be practiced. Doing the right thing can be difficult. Most of the time, we know what it is that we should do, but taking the appropriate action is the hard part. I’m not a smart man, so I only know one way to make “doing the right thing” easier, and that is practice. If you consistently make good decisions, it will be that much easier to keep making good decisions. On the flip side, if you shave reps off a workout, or cheat the integrity of a movement, what are you going to do when you’re faced with a really tough decision or moral dilemma???

Integrity is up to the individual. We may have the ability to influence the decisions of those around us, but we cannot actually make decisions for them. Stop worrying about what everyone else is doing and focus on yourself. This is another time when ego rears its ugly face, when we’re so concerned about keeping up with everyone else that we’re willing to sacrifice our integrity to make it happen.

That’s a lot to absorb for a 15 y/o after an hour of P.E. when it’s 95° outside, and probably a lot for some of our readers. If you’ve got some time for reflection, ask yourself:
– What are the things that you value? If health, fitness, or self-improvement are on that list, are your decisions and day-to-day actions consistent with those values?
– Have you been maintaining the integrity of the movements and exercises in the gym? Squatting below parallel on your wall-balls, maintaining the assigned tempos in the exercise prescription, running the extra loop in the parking lot, etc.

If you answered no to either question, ask yourself why. There’s a good chance that ego is to blame. If that’s the case, then the solution is easy! Set your ego aside and remember why it is you’re here. It’s not so that you can beat everyone else in a workout…it’s so that you can be the best you possible. Start making integrity a habit. Start small and practice integrity in your workouts; make every rep perfect. If you’re consistent in the gym, you will find that it’s easier to make good decisions outside of the gym too! Before you know it, you will have achieved all of your goals.

Friday 091225

MERRY CHRISTMAS!


Ok, are you back at home, or maybe you are having others to your home? Is your brother in-law there, your cousin, that high school friend you have not seen in a while, maybe even your parents (for a scaled version)…tell them one of your presents is a CrossFit workout. It is a gift of fitness that will last a lifetime – after all.

Let them do Angie with you. No special equipment necessary, it will take fewer than 30 minutes and maybe you’ll have another convert…

Workout
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Partition the exercises as needed…scale for beginners.

Thursday 081225

MERRY CHRISTMAS!


Ok, are you back at home, or maybe you are having others to your home? Is your brother in-law there, your cousin, that high school friend you have not seen in a while, maybe even your parents (for a scaled version)…tell them one of your presents is a CrossFit workout. It is a gift of fitness that will last a lifetime, after all.

Let them do Angie with you. No special equipment necessary and it will take less than 30 minutes. Then you have the rest of the day to spend with family and maybe you can get another convert.

Workout
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Partition the exercises as needed…scale for beginners.

Compare to:
TITANFIT: Monday 080303

Sunday 071021

We had a visitor…
Workout:
For time:
Little Running Angie
Run 400M + 50 Jumping Pull-ups
Run 400M + 50 Squats
Run 400M + 50 Push-ups
Run 400M + 50 Sit-ups
Run 400M + 50 Lower Back Extensions


JB Jumping Pull-ups


MM Lower Back Extensions


Kath doing pull-ups…

Kath doing squats. Check out her hair…she was moving FAST!

Kathryn is from a CrossFit affiliate in Atlanta (once her site goes live I will post the link). She came to town to visit family. She did a workout at Shok Fitness on Friday and rocked it out here on Saturday.