Call Us: 1-619-231-3000

Fitness

May 25, 2015 – Performance and Fitness

**Memorial Day Schedule – We will be open for group coaching sessions at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30, and 11:00 at Invictus Point Loma. Private coaching sessions will be held by arrangement with your coach.** Workout of the Day In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or

Read more

May 24, 2015 – 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

Read more

May 23, 2015 – Performance and Fitness

SCHEDULING REMINDER – Invictus is Closed During the 2015 CrossFit California Regional Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt! Workout of the Day Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

Read more

May 22, 2015 – Performance and Fitness

SCHEDULING REMINDER – Invictus is Closed During the 2015 CrossFit California Regional Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt! Workout of the Day A. Take 10-12 minutes to work on Pistols or Pistol Progressions B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Read more

May 21, 2015 – Fitness

Workout of the Day A. For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. B. For time: Row 1000 Meters 20 Burpees Over the Concept 2 40 Thrusters (45/33 lbs)

Read more

May 20, 2015 – Performance and Fitness

Workout of the Day A. Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds B. Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 25 Push-Ups

Read more

May 19, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squat x 6-8 reps @ 2111 (goal is to use the same load used on May 8…and achieve 8 reps) Rest 60 seconds Turkish Get-Ups x 4 reps (2 each side) (perform these slow and controlled, look for proper positioning and stability in each position) Rest 60 seconds B. Three rounds for time of: 30 Wall Ball Shots 20 Burpees 10 Box Jump-Overs

Read more

May 18, 2015 – Fitness

Workout of the Day A. Three sets of: Strict Dumbbell Press x 8-10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110 (add weight if possible) Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 10 Dumbbell Push Press 10 Box Step-Overs with Dumbbells Run 100 Meters

Read more

May 17, 2015 – 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

Read more

May 16, 2015 – Performance and Fitness

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box Jump Overs Station 4 – 30 Goblet Squats

Read more
Page 1 of 12312345...102030...Last »