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Competition

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 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 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 25, 2015 – Competition

Workout of the Day A. Five sets of: High Hang Snatch + Snatch from 2″ Below the Knee Rest as needed Suggested loading per set (by %): 60, 65, 70, 75, 80 B. Every 5 minutes, for 20 minutes (4 sets): Run 800 Meters 15 Chest-to-Bar Pull-Ups Note times for each set, and then add total time (e.g., 2:52 + 2:58 + 3:02 + 3:08 = 12:00) C. Three sets of: Chinese Rows x 6 reps @ 21X1 Rest as needed Weighted Prone Plank x 45-60 seconds Rest as needed ————————————- Whether your goal is to make it to Regionals

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March 24, 2015 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep Build over the course of the ten sets based on feel and mechanics. B. For time: Row 50 Calories 40 Burpee Box Jump-Overs (24″/20″) 30 Thrusters (135/95 lbs) C. Every minute, on the minute, for 12 minutes: Minute 1 – Reverse Hypers x 8 reps @ 2012 Minute 2 – Weighted Pronated-Grip Pull-Ups x 3 reps @ 21X0 Minute 3 – 45 seconds of Hollow Rocks or Hold ————————————- Whether your goal is to make it to Regionals or participate with a

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March 23, 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 22, 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 21, 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 15.4 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. Three sets for times of: 2 Legless Rope Climbs 10 Toes to Bar 20 Alternating Pistols Rest 2 minutes (or perform with a

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March 20, 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. If possible, it might be a good idea to play with 2-3 sets of 3-5 handstand push-ups earlier in the day (a few hours before you do the workout) to make sure you understand what you need to do to

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March 19, 2015 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. Throughout the Open, Thursday swims will be complete active recovery. Take your time and add more rest if necessary. With the exception of the last 4 x 25 keep everything at 50% effort. Four sets of: 50 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 10-30 seconds Four sets of: 50 Meters – Chin Tuck and focus on strong finish at the thigh Rest 10-30 seconds One set of: Swim 500 Meters @ 50% –

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