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Three Habits of Great Lifters

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Three Habits of Great Lifters
Written by Bryan Miller

Here are three habits (that are a must!) for those looking to increase general strength, compete in a strength sport, or overall just be a great lifter!

1. Movement Quality vs. Chasing PRs

Patience is one of the most noticeable characteristics of an experienced lifter. All too often beginners will chase PR after PR until their progress comes to a screeching halt.

Why does this happen? I like to call it the ‘novice effect’. Each person has certain strength/lift potential with poor movement quality. The novice lifter will progress rapidly at first just by getting stronger, but the progress is short lived and WILL plateau. When the strength potential is finally reached, the only way to become a better lifter is to do what should have been done first – and that is to focus on movement quality. To solve this problem, technique should be of the utmost importance until the lifter is proficient enough to begin breaking personal records with perfect technique. The movement should look the same, whether it is a PR or one hundred pounds below a PR.

2. Training vs. Expressing Strength

When the lifter has a good level of technique, then the real training can begin! However, technique should continue to be refined and never forgotten; nobody is perfect.

Expressing strength should be reserved for competitions or certain days in training. How often do you see Kendrick Farris (or any other elite lifter) max out in training? Not very often. On the contrary, there are many videos of him (and others) doing multiple reps of squats or high rep snatches in sets of 3s and 5s.

One of the best powerlifters of all time, Ed Coan, would hit training maxes every 12 weeks. Leading up to the training max, he would squat for 10s, 8s, and 5s. Quit chasing PRs and start getting stronger.

3. Work on Your Weaknesses

During one of Dimitry Klokov’s seminars, he was asked “Why do you press and deadlift so much?” His response was that those are his two weakest body parts and when he focused on those weaknesses, his Olympic lifts improve. You will notice he didn’t answer snatch or clean and jerk all day, every day. He has found what works for him through varying his training. The point is that you need to find what YOUR weaknesses are and attack them with vigor.

Published on Thursday, April 10, 2014 | 6 Comments

Our 3rd Place LGFG Winner – Andrew Byrne!

Our 3rd Place LGFG Winner – Andrew Byrne!

Our 3rd Place LGFG Winner – Andrew Byrne! Interview by Zach Erick Andrew Byrne is a relatively new member at Invictus; after just a few months, he has totally transformed his body. If you saw a before and after photo of Andrew’s progress in the past three months, you would think that the pictures were taken years apart. Andrew is proof that to see results in the gym, you just have to show up consistently and give it all you got. Andrew is a pleasure to coach; he is always motivated when he walks in the gym (even at 6:00

Published on Wednesday, April 9, 2014 | Post a comment
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Running – Pushing vs Pulling

Running – Pushing vs Pulling

Running – Pushing vs Pulling Written by Nuno Costa It has been awhile since we’ve had a review of proper run mechanics. I was reminded of this by a recent workout that included rowing and running. I recently heard that all there is to running is “putting one foot in front of the other”; in the simplest of terms that could be true, but its also very far from the truth. Let’s cover some of the key concepts of run mechanics so that everyone at Invictus receives some proper coaching. I want to talk about the concept of pulling your

Published on Tuesday, April 8, 2014 | 1 Comment
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Invictus Athletes Moving On To Regionals!

Invictus Athletes Moving On To Regionals!

Invictus Athletes Moving On To Regionals! Written by C.J. Martin Now that the Open review period is officially closed, I would like to recognize and congratulate the Invictus athletes who qualified for Regionals. As most of you know, we have an amazing community of athletes who train at Invictus every day. As a team, this group took First Place Overall in the world rankings, taking 2nd, 1st, 1st, 1st, 1st and 1st in the five weeks of the Open. The strength and depth of this group of athletes, along with their support and encouragement of each other, is an important

Published on Monday, April 7, 2014 | 6 Comments
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Lauren Fisher at Junior Pan-American Weightlifting Championships

Congratulations to Lauren Fisher, who went 5/6 at the Junior Pan-American Weightlifting Championships to finish with competition PRs in the snatch (78 kg/172 lbs), clean & jerk (106 kg/233 lbs), and total (184 kg). This, of course, coming on the heels of her 5th place overall finish in Southern California and 33rd in the world in the CrossFit Games Open. Next up, CrossFit Games Southern California Regionals in May, and Junior World Weightlifting Championships in Russia in June.

Published on Saturday, April 5, 2014 | 3 Comments
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Our LGFG Challenge 2nd Place Winner – Roz Coble!

Our LGFG Challenge 2nd Place Winner – Roz Coble!

Our LGFG Challenge 2nd Place Winner – Roz Coble! Interview by Melissa Hurley I’ve been very blessed to work with some amazing athletes day in and day out at CrossFit Invictus. One of these athletes is Roz Coble. If you haven’t run into Roz at some point in time, she is an amazing woman! Roz makes every training session count and enjoys living healthy. If you ever need a dance party, a smile on your face, a high five or a little extra push to get back on track, Roz is there for you. Roz took 2nd place in our 2014 “Look Good,

Published on Friday, April 4, 2014 | 2 Comments
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