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Fitness

April 1, 2015 – Performance and Fitness

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) B. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps C. Three sets of: Single-Arm DB Row x 8 reps each @ 2111 Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds

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March 31, 2015 – Performance and Fitness

Workout of the Day In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

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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 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 – 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 – 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 – 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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March 25, 2015 – Fitness

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps *Set 7 – 2 reps *Set 8 – 2 reps Build in load every set…but make each set challenging. B. Every 4 minutes, for 20 minutes (5 sets): 20 Wall Ball Shots 20 Box Jump-Overs or Step-Overs Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30

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March 24, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 15 minutes: Minute 1 – Supine Ring Row x 8 reps @ 2111 Minute 2 – Tempo Push-Ups x 12 reps @ 1111 Minute 3 – V-Ups x 20 reps B. For time: Row 50 Calories 50 Push Presses Run 800 Meters

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March 23, 2015 – Fitness

Workout of the Day A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Goblet Squat x 10 reps @ 3111 (stick to the tempo – 3 second descent and 1 second pause at the bottom) Station 2 – Reverse Snow Angels x 15-20 reps (perform slow and controlled; hold 2.5 lb plates in each hand if possible) Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111 B. Complete as many rounds and reps as possible in 9 minutes of: 15 Kettlebell Swings 12 Alternating Reverse Lunges with KB in Goblet Hold 9 Burpees

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