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Fitness

March 16, 2015 – Performance and Fitness

Workout of the Day A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Station 2 – Bench Press x 8 reps @ 20X1 B. For time: Row 1000 Meters 20 Strict Handstand Push-Ups 30 Ring Dips 40 Push-Ups

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March 15, 2015 – Performance, Fitness and Competition

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 14, 2015 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)

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March 13, 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 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet OR… CrossFit Games

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March 12, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 15 minutes: Minute 1 – Front Squat or Goblet Squat x 10 reps (goal is to use as much as was used last week – when you did 8 reps) Minute 2 – Russian Kettlebell Swings x 12-15 reps Minute 3 – Strict Pull-Ups x 5-6 reps (add external weight if you’re able to make the rep range easily) B. Complete as many rounds and reps as possible in 12 minutes of: Run 400 Meters 20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

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March 11, 2015 – Fitness

Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111 Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds B. Every 4 minutes, for 20 minutes (5 sets): Row 500 Meters 20 Jumping Lunges 20 Push-Ups Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their

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March 10, 2015 – Fitness

Workout of the Day A. Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more) Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011 Minute 3 – Seated Strict Press x 8 reps @ 2011 B. Three sets for max reps of: 60 seconds of Kettlebell Swings 60 seconds of Goblet Squats 60 seconds of Rest

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March 9, 2015 – Fitness

***REMINDER: Please submit your Open 15.2 scores before 5:00pm PDT time TONIGHT!*** Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat x 8 reps (try to perform with the same load or greater than was used last Thursday) B. For time: 40 Wall Ball Shots 400 Meter Run 40 Burpees 400 Meter Run 40 Wall Ball Shots

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March 7, 2015 – Performance and Fitness

Workout of the Day Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs) Rest 60 seconds Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

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March 6, 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 0r you can purchase all 5 visualizations (a $29.95 value) for only $19.97 at Invictus Guided Visualizations. CrossFit Games Open Event 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65 lbs) 10 Chest-to-Bar Pull-Ups From

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