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Competition

October 23, 2014 – Competition

Active Recovery Day Proud to announce that the swim workouts will now be provided by our good friend and member of the Invictus Athlete team, Heidi Fearon! PLEASE POST YOUR RESULTS…HEIDI IS READING AND ADJUSTING THE PROGRAM BASED ON FEEDBACK! A. Two sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Four sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer

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October 22, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Jerk *Sets 1-2 – 3 reps @ 60% *Sets 3-4 – 2 reps @ 70% *Sets 5-6 – 2 reps @ 80% *Sets 7-8 – 1 rep @ 85-90% *Sets 9-10 – 1 rep @ 90-95% B. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-6 – 2 reps @ 80% Easing up the loading this week so that you can come back

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October 21, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-102% *Set 7 – 6 reps @ 80-85% Rest 2 minutes between sets Do not work above prescribed percentages. B. Every 90 seconds, for 15 minutes (10 sets) of: Clean x 1 rep *Sets 1-3 – 70-75% *Sets 4-6 – 75-80% *Sets 7-8 – 80-85% *Sets 9-10 – 85-90% C. Complete as

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October 20, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 20 minutes: Minute 1 – Hang Snatch x 1 rep Minute 2 – Snatch x 1 rep Perform both movements at 85-90% of your 1-RM Snatch. B. Every two minutes, for 12 minutes (6 sets) of: Strict Shoulder Press x 2 reps @ 93-98% C. “The Quick and the Dead” Three rounds for time of: 12 Toes to Bar 12/9 Strict Handstand Push-Ups 6 Overhead Squats (185/125 lbs) (Compare results to September 1, 2014.) D. Three sets of: Weighted GHD Hip Extension x 10 reps @ 2013 Rest as

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October 19, 2014 – Competition, Performance and Fitness

Recovery Day A. 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 * Different for everyone – could be meditation or could be gathering with

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October 18, 2014 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% B. Every two minutes, for 6 minutes (3 sets): Back Squat x 5 reps @ 85% C. Complete rounds of 9, 7 and 5 reps for time of: Muscle-Ups Cleans (225/155 lbs) (power or full cleans are fine) D. If you have the opportunity 3 or more hours later in

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October 17, 2014 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load. B. Every 2 minutes, for 16 minutes (8 sets): Front Squat + Jerk *Sets 1-2 – 70-75% *Sets 3-4 – 80-85% *Sets 5-6 – 90-95% *Sets 7-8 – 95+% C. Every four minutes, for 24 minutes (6 sets) of: Row 500 Meters (ladies – 400 Meters) 15 Chest-to-Bar Pull-Ups 10 Push Press (155/105 lbs) Scale as needed…you should have at least 30 seconds

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October 16, 2014 – Competition

Active Recovery Day Proud to announce that the swim workouts will now be provided by our good friend and member of the Invictus Athlete team, Heidi Fearon! PLEASE POST YOUR RESULTS…HEIDI IS READING AND ADJUSTING THE PROGRAM BASED ON FEEDBACK! A. Four sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Four sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer

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October 15, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Split Jerk *Sets 1-2 – 3 reps @ 60% *Sets 3-4 – 2 reps @ 70% *Sets 5-6 – 2 reps @ 80% *Sets 7-8 – 1 rep @ 85-90% *Sets 9-10 – 1 rep @ 90-95% B. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% C. Every 90 seconds

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October 14, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets) of: Hang Clean + Clean *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 75-80% *Sets 9-10 – 80-85% B. Front Squat (no prescribed tempo this week) *Set 1 – 4 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 2 reps @ 85-90% *Set 4 – 4 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 2 reps @ 90-95% *Set 7 – 6 reps @ 75-80% Rest 2 minutes between sets C. “Ups and Downs”

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