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Performance

March 26, 2015 – Performance and Fitness

Workout of the Day Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Note times for each set, and add them for total working time.

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March 25, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% B. Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs) 50 Double-Unders Note times for each set, and add them for total working time (e.g., 1:28 + 1:32

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March 24, 2015 – Performance

Workout of the Day A. Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds B. For time: Row 50 Calories 50 Kettlebell Swings (32/24 kg) Run 800 Meters

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March 23, 2015 – Performance

Workout of the Day A. Five sets of: Overhead Squat x 3 reps Rest as needed Build over the course of the five sets to today’s heavy triple. B. Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Snatches (135/95 lbs) 6 Overhead Squats (135/95 lbs) 9 Burpees Over the Barbell 12 Pull-Ups

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March 22, 2015 – Competition, Performance and Fitness

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 21, 2015 – Performance and Fitness

Workout of the Day In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) followed immediately by… In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (135/95 lbs)

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March 20, 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 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18

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March 19, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels) Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) B. Complete as many rounds and reps as possible in 15 minutes of: Run 600 Meters 15 Strict Pull-Ups (ladies – perform 10 strict) 15 Kettlebell Swings (32/24

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March 18, 2015 – Performance

Workout of the Day A. Take 15 minutes to build to today’s heavy Clean & Jerk B. Every minute, on the minute, for 15 minutes (15 sets): 3 Ground to Overhead (135/95) 6 Burpees Over the Barbell If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute. C. Every 2 minutes for 10 minutes (5 sets): 100 Meter Farmer’s Carry (as heavy as possible)

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March 17, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat x Max Unbroken Reps @ 90% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) B. As many rounds

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