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Performance

July 30, 2014 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift. B. In teams of two, partners alternate sets to complete three each of: 20 Kettlebell Swings (24/16 kg) 15 Hand-Release Push-ups 300 Meter Run

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July 29, 2014 – Performance

Workout of the Day A. Three sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for time of: 15 Pull-Ups 30 Wall Ball Shots (20/12 lbs) 60 Double-Unders

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July 28, 2014 – Performance

Workout of the Day A. In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk B. Three sets, for max reps, of: Complete as many reps as possible in 60 seconds of: 135/95 lbs. Ground to Overhead (snatch, clean & jerk . . . it’s all good) Rest 3 minutes between sets

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July 25-27, 2014 – Performance and Fitness

Invictus is closed for the 2014 CrossFit Games If you are following the programming remotely, use the three rest days this weekend to be inspired by the many athletes competing at the 2014 CrossFit Games . . . and maybe show some extra love cheering for the following: Masters Cheryl Brost (Masters 40-44) John Mariotti (Masters 55-60) Rafael Guijaro (Masters 40-44) Individuals Josh Bridges Jeff Evans Lauren Fisher Valerie Voboril Camille Leblanc-Bazinet Talayna Fortunato Michelle Kinney Amanda Schwartz Teams Team Invictus (Nuno Costa, Bryan Miller, Rasmus Wisbech, Heather Hippensteel, Ayo Anise and Melissa Hurley) Additionally, the Sea of Green congratulates and

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July 24, 2014 – Performance

**REMINDER – Both Invictus Locations will be closed at 1:00 p.m. on Thursday through the weekend so that the Sea of Green can support Team Invictus, Josh Bridges, Lauren Fisher and the other Invictus athletes at the CrossFit Games.** Workout of the Day A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean B. Every minute, on the minute, for 15 minutes: *Clean or Power Clean x 2 reps Burpees over Barbell x 4 reps *Load can vary from minute to minute. Post total amount successfully cleaned.

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July 23, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6 minutes. Rest/Transition 1 minute Row for as many Calories as possible in 6 minutes

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July 22, 2014 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 1 + Push Press x 4 reps Rest 60 seconds Strict Toes-to-Bar x 8-10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 135/95 lbs Hang Power Clean x 5 reps Pull-Ups x 10 reps Hand-Release Push-Ups x 15 reps

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July 21, 2014 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps Double-Unders x 20 reps (choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

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July 20, 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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July 19, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

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