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Midline Work to Better Your Toes to Bar

Midline Work to Better Your Toes to Bar Written by Lindsey Johnson Let’s face the music, folks – if your midline isn’t strong enough to pull your feet toward the bar, you are going to have trouble with the toes to bar movement. Here is some supplemental work to assist you in your quest to perfect your toes to bar. (Click the underline headers for video examples.) Chinese Planks – Perform these with two benches or boxes set up perpendicular to one another. In a prone position, place your shoulders on one bench and your toes on the other. Hold

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Xiaopeng

Xiaopeng Written by Zach Erick The shoulder is an amazing joint. Compared to other joints in the body, it’s mobility is unmatched. The shoulder has over 180 degrees of motion through flexion, extension, abduction, and adduction. Typically when we warm up our shoulders we may do some pressing movements, maybe some internal/external rotation, but very rarely do we ever warm up our shoulders using the full range of motion, outside of pass-throughs with the PVC pipe. Which is why the Xiaopeng (pronounced shou-peng) is one of my favorite exercises for the shoulder. All you need to perform this movement is

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Guided Visualizations for the 2015 CrossFit Open

Guided Visualizations for the 2015 CrossFit Open Written by CJ Martin Are you looking for the final edge in athletic performance? Visualizations and meditation have always been components of every elite athlete’s performance toolbox, but it can be intimidating to create your own. For the last several years, Invictus athletes have been aided by guided visualizations to prepare them for competition. Often your mental pathways are so fixed that you can accidentally reinforce bad habits. One of the best ways to break those habits and achieve peak performance in visualization is to allow a professional to guide you through it.

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2015 Friday Night Lights Starts Tonight!

2015 Friday Night Lights Starts Tonight! Written by Jaimie Bougie It’s finally here – Week One of the 2015 Invictus Friday Night Lights! Tonight kicks off the start of yet another exciting CrossFit Open season and we have a lot in store for both our athletes and our Sea of Green crowd! The first Friday Night Lights of the season will be kicked off at Invictus Point Loma – 2803 Midway Drive, San Diego, CA 92110. Athletes who will be competing during Friday Night Lights will start warming up at 6:00 pm with the first heat starting around 6:30 p.m. You will

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To Do the 2015 CrossFit Open or Not

To Do the 2015 CrossFit Open or Not Written by Nuno Costa If you remember back to last year, I wrote a nice list of why you should do the CrossFit Open (To Do the Open Or Not). I would like to revisit that topic since its that time of the year. Lets discuss why you should do the CrossFit Open in 2015. Most people are concerned with the unknown or not being able to do a certain weight or movement that might come up. Or perhaps you don’t want to be judged or have other people watch you doing the

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Calling All Judges – 2015

Calling All Judges – 2015 Written by Zach Erick With the 2015 Open right around the corner, Invictus Athletes are fired up and ready to compete! This year, we will have even more Invicti competing at Regionals and the Games. As most of you already know, any athlete who hopes to compete at Regionals will need a registered judge who has passed CrossFit’s Judges Course. Invictus is hoping to represent well at Regionals with as many teams and athletes as possible. That means there are a lot of competitors that need registered judges. If you enjoy counting, yelling out numbers,

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Steps to Toes to Bar – Progression #11 Tuck, Pull and Scoop

  Steps to Toes to Bar – Progression #11 Tuck, Pull and Scoop Written by Lindsey Johnson We’ve made it through all the progressions for toes to bar and our next step is to work on our speed when we connect them together. I have three words for you: Tuck, Pull, and Scoop. Progression #11: Tuck, Pull and Scoop After your toes have made contact with the bar, tuck your legs in towards your chest, pull them down, and scoop them back up. Here’s a video example of what we are looking for: The biggest mistake people make when performing

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The 2015 CrossFit Open Starts This Week!

The 2015 CrossFit Open Starts This Week! Written by Jaimie Bougie It’s that time of year again, folks – the 2015 CrossFit Open starts this week! For many of our members, this is your first time experiencing this exciting event, and now is a great time to clear up any questions you may have for this week. How do I register for the 2015 Open? How to Register for the 2015 CrossFit Open on the Sea of Green Team 1. Navigate yourself over to http://games.crossfit.com/ 2. At the top right side of the website under announcements, you’ll see a photo that

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Invictus Is More Than a Gym Name…It’s a Mindset

Invictus Is More Than a Gym Name… It’s a Mindset Written by Calvin Sun Most athletes invest a great deal of their time, effort, and resources in developing their physical body. Precise nutrition plans, customized training programs, specialty skill coaches, training camps, and continuous bodywork are just some of the common areas where athletes will spend a large portion of their resources. However, how much time do you put towards developing your mindset? Your mind is arguably the most powerful tool in your arsenal as an athlete yet so many leave this area untouched in their training and arrive on game day

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Damper Setting and Drag Factor Part 2 with Shane Farmer

This is Part 2 of Shane Farmer’s “Damper Setting and Drag Factor” series. You can watch the first video here. For more rowing tips from Shane Farmer, check out his website or connect with him on Twitter and Instagram.

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