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Competition

March 6, 2015 – Competition

Workout of the Day A. Mental Preparation…You need to know which set is going to be your “main event.” One of the three-minute sets deserves your full attention – it’s the set that you MUST finish in order to achieve your goal. If you have been following this program, you should know exactly what set that is going to be. I quite literally designed the last 9 weeks of training anticipating that this event would pop up in the 2015 Open. We tested it on January 5, practiced a lot of volume squatting patterns and chest-to-bar pull-ups, and then re-tested

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March 5, 2015 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. Throughout the Open, Thursday swims will be complete active recovery. I encourage you to 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,

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March 4, 2015 – Competition

Workout of the Day A. Every minute, on the minute, for 15 minutes: 1 Power Snatches (135/95 lbs) 2 Overhead Squats (135/95 lbs) 3 Strict Handstand Push-Ups 4 Alternating Pistols B. Three rounds for time of: 30 Kettlebell Swings (32/24 kg) 20 Pull-Ups C. Two sets for times: 30 Calories of Rowing Rest 4 minutes Treat these as time trials and note your times in case a row for calories appears in the Open. D. Three sets of: Pinch-Grip Farmer’s Walk x 50 Meters Rest as needed L-Sit x 30-45 seconds Rest as needed

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March 3, 2015 – Competition

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Front Squat x 2 reps *Sets 1-2 – 75-80% *Sets 3-4 – 80-85% *Sets 5-6 – 85-90% B. Every 90 seconds for 12 minutes (8 sets): Clean x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90 Immediately followed by… For time: 3 Squat Cleans @ 80-85% of 1-RM 6 Squat Cleans @ 75-80% 9 Squat Cleans @ 70-75% Use one barbell, change your own weights. C. For time: Row 1000 Meters 15/12 Muscle-Ups Row 750 Meters 12/9 Muscle-Ups Row 500

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March 2, 2015 – Competition

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with: (1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery. (2) You performed

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March 1, 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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February 28, 2015 – Competition

*Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 15.1 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday. Workout of the Day A. Five sets of: Unsupported Seated Strict Press x 5 reps Rest as needed B. Five sets of: Push Press x 3 reps Rest

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February 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, starting with 15.1: Invictus 15.1 Guided Visualization Or you can purchase all 5 visualizations (a $29.95 value) for only $19.97: Invictus 2015 Open Guided Visualization Bundle A. 8-10 minutes of low-intensity Assault Bike or Jogging 8-10 minutes of Mobility work – focus efforts on loosening

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February 26, 2015 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 5 weeks Thursday swims will be complete active recovery. I encourage you to 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,

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February 25, 2015 – Competition

Workout of the Day A. Complete as many rounds and reps as possible in 6 minutes of: 500 meter row 10 Burpee Box Jump-Overs (24”/20”) 20 Toes-to-Bar 30 Shoulder to Overhead (115/75 lbs) 40 Kettlebell Swings (24/16 kg) 50 Double Unders Rest exactly 3 minutes, and then . . . B. Complete as many rounds and reps as possible in 4 minutes of: 500 meter row 10 Burpee Box Jump-Overs (24”/20”) 20 Toes-to-Bar 30 Shoulder to Overhead (115/75 lbs) 40 Kettlebell Swings (24/16 kg) 50 Double Unders Rest exactly 3 minutes, and then . . . C. Complete for time:

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