Monday 131014

Aleix The Giant Slayer

Aleix The Giant Slayer

 “You have to do something in your life that is honorable and not cowardly if you are to live in peace with yourself.” 
-Coach Larry Brown

The Power to Choose
Written by Heather Hippensteel

If you asked me a year ago if I thought that I would ever compete in the CrossFit Games, I would have said, “Oh that’s funny! I’m an accountant and I’m happy if I can squeeze a workout into my schedule! It’s just something I do for fun.”

Well, looking back now, I still can’t believe I competed at the 2013 CrossFit Games. What a dream come true! Being at Invictus has also opened doors to pursue a new career. A year ago I disliked the job I had and today I am so thankful to be able to say that I love my job. Where I am today is exactly where I am supposed to be, and that is largely a result of the choices I’ve made and opportunities I have taken advantage of. Every choice that I’ve made in the past year has impacted me in some way. Sometimes I didn’t know whether it was the right choice or whether it was logical or if it was based on emotion. It wasn’t until later that I saw how everything connected.

That being said, it’s nice to look back now and know that each choice that I made has led me to where I am today. I chose to wake up at 5am to train before work last year even when I wanted to sleep for another few hours; I chose to come to Invictus even though it wasn’t the closest CrossFit gym to my house; I chose to have the perspective that I wasn’t trapped in my job and that another opportunity would present itself; I chose to quit my corporate job and pursue something that I was passionate about; I CHOSE and those choices eventually changed my life. From working at a desk to working in a gym, my life has changed based on the choices I have made. I share this small part of my story to serve as encouragement to others who may be going through a similar life situation.

Each of us has the power to choose. From the simple things, like choosing what to wear, to more complex life decisions, we have control over more than we think we do. And the things that we don’t have control over need to be let go. I’ve been reminding myself that there are so many things that I can control—my attitude, my perspective, the way I treat others. Perspective is a big one–how I view myself, others, and situations. This can affect just about everything. Learning to choose your perspective starts with realizing that you can. There are plenty of things in life that we can’t control, so it’s important to take advantage of the things that we can! Take a look at the list below of things that we can control…it might just make a difference in your day…but eventually could change your life.


…to be happy

…to be grateful

…to be positive

…to be kind

…to be healthy

…your perspective

…whom you spend your time with

…how you spend your time

…to love those around you

…to be the best friend, parent, child, spouse that you can be

…to be balanced – physically, mentally, spiritually, emotionally

…to give rather than take

…to take chances and risk failure

…to never give up on your dreams

You have the power to choose.


Dynamic Warm-Up-Mobility
Prepare for…

3 x 5 Back Squat (5# (2.5-5lb on ea side) Heavier than the last time you did this, reset if fail.)

3 x 5 Strict Press (5# (2.5 on ea side) Heavier than the last time you did this. reset if fail)
1×400 m AFAP *

WOD:“Welsh Green”

5x Shoulder to Overhead 155/103
2000m Row 

*Start the WOD with 5 shoulders to overhead, with whatever time is left in that min row as far as possible. At the top of every min you must get off the rower and complete 5 shoulder to overhead before continuing on with your row. Continue doing this until you Row 2000 m, when your rower hits 2000m get your time you are done you do not need to do shoulder to overhead after your rower hits 2000m.

Cashout: 2×25  GHD Situps. 30 sec HS Hold 
Team cool down, light row 1k, bike, run, PNF or static stretch 5-7 min 

CF Endurance:
Tabata Row

WOD: KB BB Complex 10×1 (Single arm movements ea side counts as 1) 

High Pull


Leave a Reply