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Pull-Up Awareness Month – Our Final Pull-Up Progression

Ode to Pull-Up Awareness Month A Haiku by Michele Vieux It’s almost over Bye, Pull-Up Awareness Month! It needn’t end here Let’s hope YOU progressed And got better and stronger And more efficient Let’s also hope you Properly progressed through DRILLS We shared this month Got your strict pull-ups? Can you do ten to fifteen? Great, now step it up! It doesn’t stop there! Weighted, L, Ring, Push-Away Are all examples Of course you can kip But strict is so much more fun There’s more to choose from Surely mix it up Grip, apparatus, weighted Pick your own poison But

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The Invictus Athletes’ Camp is Going to Brazil!

The Invictus Athletes’ Camp is Going to Brazil! Written by Nichole DeHeart We are taking our Invictus Athletes’ Camp to South America! We are heading to Brazil on September  26th through September 28th to host our first Invictus Athletes’ Camp outside of the United States! If you haven’t heard about our Camps yet, please read on! In just five years, Invictus has established a reputation for excellence in preparing athletes for the sport of CrossFit. The Invictus affiliate team has finished in the Top 5 at the CrossFit Games four of the last six years (Top 15 in 2011, and 7th

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How to Cook an Egg-less Breakfast!

How to Cook an Egg-less Breakfast! Written by Lindsey Johnson I do NOT like eggs. Lucky for me, I have a sister who likes to get creative and help me with my “egg disorder”. So, what to do for breakfast when you don’t eat eggs? I can’t be the only one out there that isn’t feeling chicken embryos for breakfast. Even if you’re an egg fan, a little variety is the spice of life, so you may want to think about switching it up a bit with this amazing zucchini hash. An additional benefit to this hash is that it’s NOT made with

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Chance for Redemption: Conquering the Rogue Worm

Chance for Redemption: Conquering the Rogue Worm Written by Heather Hippensteel A few people have encouraged me to write about my experience of competing at the CrossFit Games for the last two years – more specifically, about my experience with that fun little piece of Rogue equipment known as “The Worm”. As some of you may know, at 2013 CrossFit Games, teams used The Worm in three events and if anyone was keeping track, it was Invictus = 0, Worm = 3. Or, as I like to think about it in my head, it was Heather =0, Worm=3. Coming in

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Your Thoracic Spine Makes Pull-Ups Divine

Your Thoracic Spine Makes Pull-Ups Divine Written by Michele Vieux Are you super strong and solid with your kipping pull-ups but still struggling with chest-to-bar pull-ups? Check your shoulder and THORACIC mobility. The shoulders may be obvious to many but some may wonder, “What does thoracic mobility have to do with pull-ups?” Almost everything, when you’re talking chest-to-bar pull-ups! Picture your typical office dweller – slumped over a computer, slouching with a hunched upper back and rounded shoulders – glued in a crappy position for hours on end. Now take that person -with their turtle shell back – and ask

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3 Reasons to Eat Grass Fed Beef

3 Reasons to Eat Grass Fed Beef Written by Invictus Member Kristi Lee Graham, Founder of True Pasture Beef. Grass Fed Beef is a term you may be hearing more and more these days. You may see it in the description of food on your menus, stamped “USDA Grass Fed” on certain packaged meats in grocery stores, from a local CSA at your Farmer’s Market, or you’ve been seeing it online. Fun fact: all cattle eat grass in one form or another, so what does “Grass Fed Beef” really mean? According to the USDA “grass and forage shall be the feed

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Pull-Up Awareness Month – Week Three: The Kipping Bridge

Pull-Up Awareness Month – Week Three: The Kipping Bridge Written by Heather Hippensteel (Originally posted on May 27, 2013) You have arrived at step 3 of your pull-up progression! By now, I’m sure you all have been practicing your perfect hollow positions on the floor (week 1). And some of you may have sore lats and abs from practicing that hollow position and lat engagement on the bar and learning how to pull your body behind the bar (week 2). This week we are going to move back to the floor and learn how to utilize our hips by learning

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Electrolyte Yourself!

Electrolyte Yourself! Written by Jaimie Bougie It has been a hot and humid summer this year in San Diego and if you’ve spent any time at Invictus after the mid-morning hours, then you know exactly what I’m talking about. It’s impossible to come to the gym this time of year without leaving about five pounds lighter due to the amount of sweat that you’ll be losing during your one hour of Invictus amazingness. And although making awesome sweat angels can leave us feeling accomplished after a hard workout, it’s important to remember that rehydrating is a key factor to not

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Follow the Steps: Don’t be too Eager to Progress

Follow the Steps: Don’t be too Eager to Progress Written by Michele Vieux It’s hard to believe that Pull-Up Awareness Month is already halfway over! Hopefully you’ve been practicing your progressions, which are KEY to not only getting your first pull-up but also to making sure you’re strong enough to perform strict reps, efficient enough to perform high volumes of pull-ups in workouts and stay injury free while doing so. Always learn the strict movement before the kipping, even though strict movements are usually much harder to achieve. Why are strict reps important? Being able to do them ensures that

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Rolling on the Run!

Rolling on the Run! Written by Lindsey Johnson We’ve done a few blog posts geared towards folks who travel for work or pleasure; we’re happy to help and provide some tips and tricks on how to get your workout and mobility in when you’re away from the gym. No one has room for a foam roller in their suitcase, so our latest tip is the mobile foam roller! To be fair, the term “foam roller” may be a little bit of a fib since our advice for your mobile foam roller is your handy water bottle! The water bottle can

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