Behind the Scenes with the Mad Scientist at Heart: Calvin Sun
Podcast by Invictus Intern Misbah Haque (The Airborne Mind Show)

Calvin Sun is a Senior Coach and Director of Informational Products at Invictus Fitness. He has coached athletes to 12 national championships in the sport of powerlifting. As a competitive powerlifter himself, he has won two national titles in the 181lb raw weight class and formerly held two national records. Calvin is the co-author of the best selling book, The Invictus Mindset. He’s also written a book that takes an evidence based approach called Post-Workout Supplementation.

Workout Strategy: Plan First, then Execute
Written by Invictus Athlete Josh Littauer

How many of you show up to the gym with no preconceived notion of what the workout is or what all you may be asked to do? I’d probably see a good show of hands for that question. Now there are also plenty of you who would say the opposite, and you’re also likely the ones who refresh your Wodify app every minute after 8pm to see what the next day holds for you. Neither is necessarily right or wrong, but I’d like to provide a slightly different perspective on approaching your daily workout.

Workout Strategy: Plan First, then Execute
Written by Invictus Athlete Josh Littauer

How many of you show up to the gym with no preconceived notion of what the workout is or what all you may be asked to do? I’d probably see a good show of hands for that question. Now there are also plenty of you who would say the opposite, and you’re also likely the ones who refresh your Wodify app every minute after 8pm to see what the next day holds for you. Neither is necessarily right or wrong, but I’d like to provide a slightly different perspective on approaching your daily workout.

Bar Muscle-Up: Tips for the Drop-Down Swing 
Video by Travis Ewart

17.2 brings us bar muscle-ups for the second time in the CrossFit Open! Please watch Invictus Coach Travis Ewart’s video on tips for better bar muscle-ups before you attack 17.2.

Some of us were taught that a bar muscle-up is like a chest-to-bar pull-up; although it does have similar attributes, the biggest difference is that a chest-to-bar pull-up keeps your center of gravity beneath the bar, and the bar muscle-up needs your body to go around the bar. If you try to do a bar muscle-up out of a chest-to-bar pull-up swing,

3 Variations of Toes-to-Bar
Video by Travis Ewart

This video reviews a few different variations for executing toes-to-bar. Every athlete needs to practice different variations of toes-to-bar so that they know which style they prefer based on the workout. The 3 variations in the video are:

1) Straight Leg Swing

Make sure your hamstrings are prepped for this! This style of leg swing will carry much momentum through the forward swing. It also won’t require as much lat engagement as some of the other variations so, for higher volume toes-to-bar, this is a great option.