Call Us: 1-619-231-3000

Performance

May 29, 2015 – Performance and Fitness

Workout of the Day A. Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell B. Five sets of: 45 seconds of Front-Leaning Rest on Rings Rest 15 seconds 45 seconds of Face-Up Chinese Planks Rest 75 seconds

Read more

May 28, 2015 – Performance

Workout of the Day A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. B. For time: Row 1000 Meters immediately followed by… Five rounds of: 8 Ring Dips 10 Toes to Bar 12 Box Jump-Overs immediately followed by… Run 800 Meters

Read more

May 27, 2015 – Performance and Fitness

Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets to stretch calves and hip flexors. B. Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups 10 Strict Pull-Ups 20 Russian Kettlebell Swings If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.

Read more

May 26, 2015 – Performance

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 80-95% Build over the course of the 10 sets. B. Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead Walking Lunges (115/75 lbs) 30 Double-Unders

Read more

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 – Performance

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. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups

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
Page 1 of 12312345...102030...Last »