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Fitness

October 13, 2014 – Fitness

Workout of the Day A. Four sets of: Turkish Get-Up x 2 reps each arm Rest 45 seconds Pull-Ups x 6-8 reps @ 2110 Rest 45 seconds Kettlebell Swing x 15-20 reps Rest 45 seconds B. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps

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October 12, 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 11, 2014 – Performance and Fitness

Workout of the Day In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Carry Alternating Reverse Lunges 10 Burpees Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

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October 10, 2014 – Fitness

Workout of the Day A. Four sets of: Back Squat x 6-8 reps @ 3011 Rest 60 seconds Single Leg Hip Bridge x 8-10 reps each leg @ 3011 Rest 60 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 60 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 10 Kettlebell Swings 10 Sit-Ups

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October 9, 2014 – Fitness

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Wall Climbs* x 3 reps Rest 60 seconds *Hold your most vertical position for 5 seconds before making your descent back to the floor B. Complete as many rounds and reps as possible in 10 minutes of: 5 Push-ups 10 Air Squats 100 Meter Run

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October 8, 2014 – Fitness

Workout of the Day A. Three sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Bench Press x8-10 reps @ 2011 Rest 45 seconds Waiter Walk x 25-yard each arm Rest 45 seconds Mountain Climbers x 30 reps Rest 45 seconds B. Four sets for max reps of push press Against a 2-minute running clock, complete: Row 300 Meters Push Press (Dumbbell or Barbell) Rest 2 minutes between sets

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October 7, 2014 – Performance and Fitness

Workout of the Day Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 5 Burpees 5 Thrusters (95/65 lbs) Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 30 Double-Unders 10

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October 6, 2014 – Fitness

Workout of the Day A. Five sets of: Deadlift x 6-8 reps @ 2111 Rest 30 seconds Kettlebell Swings x 15 reps Rest 30 seconds Push-Up x 10-15 reps @ 21X1 Rest 30 seconds Dumbbell Push Press x 8-10 reps @ 20X1 Rest 30 seconds B. Five sets of: 15 Burpee Box Jump-Overs (24″/20″) Rest 60 seconds

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October 5, 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 4, 2014 – Performance and Fitness

Workout of the Day In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest 60 seconds of Anchored Sit-Ups 60 seconds of Rest One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each

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