Workout of the Day:
Jerk
2-2-2-2-2
and then,
Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
(Use approximately 70-75% of your 2-RM Jerk.)
This WOD inspired by Coach Rut, a top-notch coach who has shared knowledge with and inspired many great coaches in the CrossFit community.

Foam Rolling: The Quads and Hip Flexors
Written by Calvin Sun

The quadriceps muscle earns its name from the “four heads” it is composed of: vastus medialis, rectus femoris, vastus intermedius, and vastus lateralis. These four muscles work together to create an extremely powerful knee extensor. The rectus femoris is unique in that it is the only muscle in the quadriceps that orignates from the pelvis, specifically the illium. This actually makes the rectus femoris both a knee extensor and a hip flexor. GHD sit-ups, when done properly, make good use of the rectus femoris. The quads are essential for human movement, standing, walking, running, kicking, jumping, squats, lunges, deadlifts, cleans, jerks, and snatches all require the use of the quads.

• To foam roll the quads, start with the foam roller on the ground, perpendicular to your body.
• Position of the front of your thigh on the roller and begin rolling toward your knee.
• Work slowly, going back and forth between the middle of the thigh and the area just above the knee.
• Spend an extra 15-30 seconds working on any hot spots you may encounter.

• To foam roll the hip flexors, start just as you did for the quads but roll up toward your hip.
• Stop just below the bony part of your hip. Again, make sure you spend extra time on the “knotted” up areas.

Foam rolling can be done before or after working out, just make sure you do it at some point in the day. If you have particularly tight quads and you know you’ll see some squats in your workout, try to foam roll prior to your workout. Either way, you’ll soon see improvements in the quality of your movement.

***CrossFit Invictus will be open for its regularly scheduled sessions on Saturday, July 4.***

Workout of the Day:
Front Squat
3-2-1-1-1
and then,
3 Rounds for Time of:
20 Tall Wall Ball Shots (12′ target – above the red line)
20 Pull-Ups (chest-to-bar for competitors)

Myofascial Release: Gastrocnemius-Soleus Complex (Calves)
Written by Calvin Sun

Ankle mobility is essential for anyone who wants to be able to squat deep. If you have trouble getting into a deep front squat, or squatting to depth in general, you might have tight calves. Running, jump-roping, Olympic weightlifting and box jumps all take their toll on your gastroc-soleus complex. Take some time after your next workout to roll out your calves.

• Start seated on the ground in an “L-sit” position.
• Place a single lacrosse ball under your right calf.
• Cross your left leg on top of your right leg.
• Place your hands on the ground and lift your hips off the ground.
• Start rolling your calf out by moving forward and backward.
• Turn your leg inwards to work the medial aspect and outwards to work the lateral aspect.
• Switch sides and repeat.

Follow this drill with a good calf stretch and you’ll be well on your way to a perfect squat.

Still not sure how to do this drill? Feel free to ask one of your coaches.

Workout of the Day:
Ring Dips – Max Reps in Four Rounds
Rest 2-3 minutes between rounds.
and then,
As quickly as possible:
50 Walking Lunges with the heaviest kettlebells/dumbbells you can handle
50 Sit-Ups
40 Walking Lunges
40 Sit-Ups
30 Walking Lunges
30 Sit-Ups
20 Walking Lunges
20 Sit-Ups
10 Walking Lunges
10 Sit-Ups

Doctor's Orders for CrossFit Lats

Foam Rolling: The Lats
Written by Calvin Sun

As a CrossFitter, your lats are probably one of the most overused muscles in your body. How many times have you even thought of stretching or rolling your lats after 100 or so pull-ups? Having trouble reaching a good overhead position? You probably have tight lats. The solution, of course, is to roll them out and stretch them.

• Start by laying on your side with the foam roller perpendicular to your body.
• Reach out with your arm as if you were swimming the sidestroke.
• Jam the foam roller into your armpit and start rolling down toward the base of your scapula.
• Stop at any hot spots you run into and wait for the tissue to release. Don’t just passively roll over them you sissy.

Follow up the foam rolling with some lat stretching. Coach K-Star of San Francisco CrossFit explains here. Try to work these two drills into your pre- or post-workout routine and you’ll be well on your way toward becoming a better athlete.

Workout of the Day:
Overhead Squats
5-5-5
and then,
Three rounds for time of:
400 Meter Run
10 Sandbag Zercher Squats (90/60)
20 Dynamic/Slapping Push-Ups

Foam Rolling: Thoracic Spine (Upper Back) – Part One
Written by Calvin Sun

Adequate mobility in the thoracic spine is essential for good posture and proper lifting mechanics. Excessive kyphosis, rounding of the upper back, can result from the slouched posture assumed by most desk jockeys. This posture makes any overhead pressing movement extremely difficult to properly execute. Even in movements like the front squat or deadlift, a lack of mobility in the t-spine results in faulty lifting mechanics which in turn leads to prematurely failed lifts and in some cases injuries. Everyone can benefit from more thoracic mobility. I have yet to meet an athlete that has too much mobility in their t-spine (lumbar spine is another story however).

1. Start with the foam roller on the floor and begin rolling at your traps.
2. Slowly roll down toward the middle of your back.
3. You can place your hands on opposite sides of your torso, similar to hugging yourself, in order to expose of more of the upper back musculature.
4. As you encounter any trigger points, knots, or hot spots, pause on these areas to help relieve the tight bands of muscle.
5. There may be some discomfort initially but stay relaxed and you will feel the area loosen up.

Tomorrow we will explore another highly effective tool and method for rolling and mobilizing the thoracic spine.

Happy Birthday Jill da' Beast! We miss you.