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Workout Of The Day

March 30, 2015 – Fitness

Workout of the Day A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent) Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible) Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from last Monday’s sets of 10 reps) B. Three rounds for time of: 5 Renegade Rows 10 Strict Pull-Ups 20 Walking Lunges with DBs (use the same weight DB as you choose for Renegade

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March 30, 2015 – Competition

PROGRAM NOTE – The 2015 CrossFit Games Open wraps up today! If you are on the bubble of qualifying individually or helping your team qualify, you might be taking another crack at 15.5 today. If that’s not the case, you are probably wondering what is next. Moving on to Regionals – If you have earned the opportunity to compete at Regionals on a team or as an individual, congratulations! You should view this is a great accomplishment, especially considering that only half of the athletes who would have been going from your region in previous years will be moving on

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March 30, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch Build over the course of the 10 sets to something heavy for today. B. Three rounds for time of: 5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups) 10 Deadlifts (275/185 lbs) 50 Double-Unders

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March 29, 2015 – Competition, Performance and Fitness

Recovery Day A. Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration *

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March 28, 2015 – Competition

*Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday or Monday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. I would only suggest performing the Open event again if you are on the cusp of qualifying as an individual or with your team. Otherwise, celebrate the end of the Open season. Workout of the Day A. Have fun at the beach. Seriously…this is what we will be doing in San Diego. We will probably take some kettlebells out with us and

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March 28, 2015 – Performance and Fitness

Workout of the Day In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.

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March 27, 2015 – Competition

Workout of the Day For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. You’ll be able to purchase each visualization individually for only $5.99 each at Invictus Guided Visualizations. A. Two sets for learning and comfort of: Concept 2 Speed Start + 3 Smooth Strokes Quick Release out of the Concept 2 Erg Rest 10 seconds Quick Entry into the Concept 2 Erg Concept 2 Speed Start + 3 Smooth

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March 27, 2015 – Performance and Fitness

Workout of the Day For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. You’ll be able to purchase each visualization individually for only $5.99 each at Invictus Guided Visualizations. CrossFit Games Open Event 15.5 For Time: 27 Calorie Row 27 Thrusters (95/65 lbs) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters OR… CrossFit Games Open Event 15.5 (Scaled) For Time: 27 Calorie Row 27

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March 26, 2015 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. Pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra, much like, hips back, chest up, eyes forward or whatever your lifting cues are; these mental anchors are critical for

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March 26, 2015 – Performance and Fitness

Workout of the Day Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Note times for each set, and add them for total working time.

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