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Making Incremental Changes

Making Incremental Changes Written by Zach Erick Let me tell you a little story. One day, I woke up and I decided to be a distance runner. I had never ran more than a few miles at a time, had no idea how far I was supposed to run throughout the week, and knew nothing about proper running mechanics. My first week training, I logged a whopping 30 miles. I was pretty much a distance running prodigy (in my head.) Meb Keflezighi had a new force to reckon with and his name was Zachary Erick. The second week, however, the

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Read the Fine Print

Read the Fine Print Written by Jim “Pops” Martin I’m not a nutritionist. What I know about nutrition I have picked up from some of the coaches here at Invictus, a couple of seminars with Robb Wolf and a few not-too-technical books. Having made this disclaimer, please take my observations with a grain of salt and draw your own conclusions from a recent experience I had. I recently picked up a sample packet of a new pre/post workout supplement. (They seem to be everywhere, don’t they?) The front of the packaging told me that this Protein Pack contained 5 grams

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Double-Unders: Why Do We Double-Under?

Double-Unders: Why Do We Double-Under? Written by Lindsey Johnson Why do we Double-Under? What’s the reason for these gosh darned things other than driving most of us crazy?! Consider it your crazy attempt to improve general physical fitness and overall well-being. Double-unders assist with improving agility, balance, accuracy and coordination AND the double-under provides a great neurological stimulus for athletes. The brain is like computer, it’s programmed to record stimuli. The brain can not only sort and react to stimuli but also adapt and change. Because of the high neurological demand, practice is the only way to improve at this movement, when the

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Today I Said Goodbye to Dingo

Today I Said Goodbye to Dingo Written by C.J. Martin Today I said goodbye Dingo, the gym mascot. It was harder than I could have ever imagined. Sarah (aka, Dingo) was 14-years-old. Ten years ago I picked her up from the San Diego Humane Society. She was in there for her third time. She had a rap sheet and I was warned that she would be a handful, but for most of the time I was in the room she sat on my foot and looked straight up at me. It was as if she claimed me. I was proud

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LGFG Profile: Alex Maitre

LGFG Profile: Alex Maitre Interview by Melissa Hurley Alex has been a longtime member of Invictus and we’re stoked he’s not only participating in the LGFG Challenge again but taking it to the next level by also joining up with the Invictus 12-Week Nutrition Coaching Program, which will surely provide the extra boost and habit building necessary to make this sustainable. With Alex’s hard work in the gym and learning to cook, we know he’ll have huge success in this Fall’s Challenge! Melissa: What drove you enter the latest “Look Good, Feel Good” Challenge? Alex: I don’t look good, and

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Most Common Kettlebell Movements and Benefits

Most Common Kettlebell Movements and Benefits Written by Melissa Hurley Do you have love or no love for the Kettlebell? Either way, you may be thinking that you could do all the same exercises you do with a kettlebell just the same with a dumbbell. While this is true, anyone that has used both will tell you that kettlebells are more challenging to handle. Kettlebell handles are much thicker than dumbbells and will give you a vice grip in no time. Think about doing kettlebell swings and pull- ups in the same workout – ouch grip! Also, the off centered

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What You Should Know About Artificial Sweeteners And Sugar Substitutes

What You Should Know About Artificial Sweeteners And Sugar Substitutes Written by Calvin Sun Most people can agree that eating large quantities of refined sugar isn’t great for your health, fitness, or body composition. Sugar provides a large amount of rapidly absorbable carbohydrates, which can lead to issues like excessive caloric intake, weight gain, and metabolic syndrome [1,2,3]. In an effort to reduce intake of sugar and calories, many people turn to artificial sweeteners or other sugar substitutes to satiate their cravings for sweets. While these low-calorie or no-calorie substitutes may seem like innocuous sweeteners, they may carry health consequences

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The Proper Mid-Thigh Launch Position

The Proper Mid-Thigh Launch Position Written by Cody Burgener In my previous blog post, we talked about the proper high hang position and the purpose for why we snatch or clean from the high hang. In Part 2 of this 3 Part series, I want to talk about the mid thigh/launch/hang position. This is a crucial position because this is the position where you start turning on the jets to explode into your finish position. The first thing I want to talk about are the points of performance that we look for when getting our athletes into the proper position.

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Double-Unders: Let’s Start With the Rope!

Double-Unders: Let’s Start With the Rope! Written by Lindsey Johnson Oh, those pesky double-unders! How do we get them, how do we get good at them and what in the heck should you use to do it? We’re working on compiling lots of tips and tricks to assist with all of the above, but I thought we would start with the equipment used to get us there. The first important tip is that one size does not fit all in the jump rope world. We encourage you to find a rope that’s suitable for you and bring it with you to

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Mount Up or Miss!

Mount Up or Miss! Written by Michele Vieux A weak bar mount – your approach and set-up when taking weight off the rack – will lead to missed lifts, especially when the weight starts getting heavy. You must respect the weight and approach the bar like you are serious about moving it. Commit from the beginning or miss the lift. What constitutes a weak mount? Any of these faults will result in your rack position – and therefore your lift – not to be at it’s strongest. 1) Loose shoulders and scaps; i.e. not locking them in tight before removing

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