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Damper Setting and Drag Factor

For more rowing tips from Shane Farmer, check out his website or connect with him on Twitter and Instagram.  

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Steps to a Muscle-Up – Step #4: Assisted Kipping Ring Muscle-Up

Steps to a Muscle-Up – Step #4: Assisted Kipping Ring Muscle-Up Written by Heather Hippensteel Congratulations! You are now ready to put all of these drills together and perform a full kipping muscle up, with assistance. For the last drill, you will need a coach that is able to lend a hand and spot you. Their job will be to give you a little spot through the transition portion. Starting with controlled bow/hollow swings in your comfortable grip, gradually increase your swing. My recommendation is to do three bow/hollow swings to find your rhythm, then three big swings and on your

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The Invictus Valentine’s Day Co-Ed Competition

The Invictus Valentine’s Day Co-Ed Competition Written by Lindsey Johnson Attention Invictus members – this is what you’ve all been waiting for! On February 14th, Invictus will be hosting another “members only” team competition! We had so much fun at the last one that we wanted to give people the opportunity to show off their skills and competitive nature again. This time the competition will be made up of mixed gender pairs; all that’s required is one guy and one girl on a team. This is your chance to compete with your significant other or find a buddy to show

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Are You Mindful of What You Put ON Your Body?

Are You Mindful of What You Put ON Your Body? Written by Michele Vieux Many of us are mindful of what we put IN our bodies and even into the environment but how many of us pay as much attention to what we put ON our bodies? If you start to read the labels on everything you purchase, you’ll notice that there are some questionable and even possibly dangerous ingredients on our regular name brand personal hygiene products. Why does it matter? Take deodorant, for example, which is being applied directly to (absorptive) skin, and in a good portion of

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On a Quest for Nutrition Knowledge: Curt Lewis

On a Quest for Nutrition Knowledge: Curt Lewis Interview by Invictus Intern Trine Petersen Invictus member Curt Lewis was a first time participant in our 2014 Fall “Look Good, Feel Good” Challenge. He was having motivational issues getting to the gym and needed accountability and goals to work towards – which, in his case, were to focus on clean eating, to gain lean muscle mass and to finish in the top 15 in the challenge. To reach these goals, Curt decided that in addition to participating in the LGFG Challenge he would also enroll in the Invictus 12-Week Habit Based

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What Do You Do?

What Do You Do? Written by Lindsey Johnson “What do you do?” It’s a common question most often asked when you meet someone for the first time.  It’s a small glimpse into what someone’s life might be like. What’s their lifestyle? How do they live? I used to love being asked that question. I answered with pride and passion, excitedly explaining CrossFit and demonstrating my passion for helping others through fitness. In the last few years, a lot has changed in the CrossFit industry. It used to be that no one knew what I did. Most people hadn’t heard of CrossFit.

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Care for Your Quads

  Care for Your Quads Written by Cat Blatner Our sport demands a lot out of our quadriceps. We are constantly doing some sort of running, jumping or squatting and man do those muscles get worked! Our quadriceps are one of the largest muscle groups in the body. Maintaining length in these muscles is imperative for the health and longevity of surrounding joints: our knees and hips! Let’s take a quick look at the muscles that make up our quadriceps. We have four quadricep muscles. These are the Rectus Femoris, Vastus Medialis, Vastus Intermedius  and Vastus Lateralis (as shown in the

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Steps to a Muscle-Up – Step #3: Turnover and Transition

Steps to a Muscle-Up – Step #3: Turnover and Transition Written by Heather Hippensteel The next crucial piece of the coveted muscle-up is the transition from hips to rings to getting up and over the rings. There are a few different variations of drills to practice this transition step. The key is to be fast and aggressive, utilizing the momentum created from powerful hips while keeping the rings close so that the athlete is able to catch himself securely in the bottom of the ring dip. Drill 1 – Roll to Candlestick The first drill to practice this aggressive transition

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Write it Down – The Benefits of Keeping a Journal

Write it Down – The Benefits of Keeping a Journal Written by Kim McLaughlin Oscar Wilde once said, “I never travel without my diary. One should always have something sensational to read on the train.” Now, I am not a playwright and I’m positive that if someone picked up one of my journals they would not describe it as “sensational reading”. Nevertheless, I have kept a journal for as long as I can remember and will continue to keep a journal well into the future. In fact, it’s something that everyone should do. The mental and physical health benefits of

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Vitamin D – Does the Body and Mind Good!

Vitamin D – Does the Body and Mind Good! Written by Michele Vieux Did you know that the benefits of natural Vitamin D are numerous? If you live in a warm and sunny climate such as San Diego, you should try to spend a little bit of time in the sun every day wearing as little as possible, including NO sunscreen. Getting outside and being active is one of the benefits that natural Vitamin D typically doesn’t boast but as we know, can greatly improve your lifestyle if you spend the time doing these things with your friends and family

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