Call Us: 1-619-231-3000

March 23, 2014 – Competition, Performance and Fitness

Recovery Day
A.
Open Gym from 11:30am – 2:00pm at Invictus Downtown 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
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

  • Abhishek Jain

    Hey does anyone happen to follow invictus near ft benning?

  • James Casey

    14.4 – 195 reps (tiebreak 10:38 min).

  • Wesley Wonka

    Everyone at the gym did 14.4 today so we redid it too.
    I got 6 more reps than on Friday:212 with tie break of 13:28.

  • Karl

    185!!

  • Sveinug

    14.4 – 188 tie break 11:57. My toes to bar are crap. Ruined everything. Just nedd more training.

  • LP Boudreault

    Redid 14.4
    197 (tie break 10:09) was about 50 seconds faster to get to the muscle ups. Missed 2 reps again (195 on friday). Saw the video and I know how I can improve going forward. I was way stronger on cleans this time.

  • Zog

    14.4: 180 reps, 10:56 tiebreak; gave myself 3 mins for MU, failed 7 attempts

  • Shane McBride (North Central)

    3/22/13 Yesterdays work
    A. 16,15,12
    B. Skipped
    C. 205#16,185# 22,155# 31

    TODAY Conditioning and mobility
    (yesterdays conditioning make up)
    D. Run 400m and 20 burpees
    1. 2:23…1:24 *split on 400m Run
    2. 2:18…1:25*
    3. 2:15…1:23*
    4. 2:11…1:22*

  • Chris MacLean

    Redid 14.4 today :)
    191 with a 10:48 split time.
    Super happy!
    Thanks CJ!

  • Mia Iden Hellesen

    Redid 14.4- Got 2 reps less than on friday. Today it was awful and heavy

  • Raphael Hamad

    Redid 14.4 got 198 with 11:04 split instead of 196 with 11:26 split. I saw on video how awful my muscle up kip is, I’ll try to improve on that.

Store

Address

CrossFit Invictus
1446 Columbia St
San Diego, CA 92101
619.231.3000

CrossFit Invictus Point Loma
2803 Midway Dr.
San Diego, CA 92110
619.222.2033
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