What does Intensity Mean to You?
Written by Ricky Moore

It’s a simple question, and can apply more than just to fitness. What does intensity mean to you? Does it mean giving 110% in everything you do? Does it mean always being loud and aggressive in daily conversations to make sure your point is being heard? (We all know at least one person like this, maybe even the person writing this article).

According to the dictionary, the definition of intense is; existing or occurring in a high or extreme degree. Having intensity does not always have to be applied to fitness. You can apply intensity to anything you’re passionate about because that is what drives our intensity. For instance one can use intensity for their school or career work, planning events, spending time with family, or even underwater basket weaving!

Intensity can impact your fitness tremendously in many ways. One that you will recognize first is your aerobic capacity and your ability to progress in workouts. This progress will ultimately improve your confidence as well, which is what we strive for! There is no better feeling than going into a situation or a workout with confidence.

Applying intensity in whatever you’re passionate about will maximize your results and enhance your memories, achievements and overall quality of life. It’s the same with fitness and your mental toughness for fitness. Try to add a little more intensity to certain aspects of your life and see if you notice a difference in how you perform and react to situations in everyday life.

Oh, and I’m not saying go out and start screaming at people to be intense and get your point across. Leave that to me!

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Focus on Mechanics: The Single-Arm Deadlift
Video by Hunter Britt

Use this version of the deadlift to focus on mechanics rather than weight. Focus on making sure you are not rotating during the movement by pulling back on the bar with the obliques to stay nice and straight. Use a strap if needed, we are not training grip here, rather we are focusing on avoiding mechanical failure. If you feel yourself rotating to make the lift, you have gone a little too heavy. Drop the weight back down and maintain perfect mechanics and posture throughout.

Begin with the End in Mind
Written by Invictus Athlete Josh Littauer

The CrossFit community is always an interesting mix of people with individual goals, perspectives, and ways of approaching health and fitness. It can be easy to categorize each other and ourselves into boxes that identify each of us within the community. There is the mom of four, running back and forth between commitments trying to be as healthy as possible. The guy (or girl) who has always been an athlete looking for a competitive outlet. You could have jumped into the gym to shed a few pounds and start a healthy lifestyle.

Master Coach, Melissa Hurley, and her team of Air Force Cadets making Great Gains over a weekend visit to Invictus.

Make Space in your Life for Change
Written by Melissa Hurley

Do you have space in your life? Space in your day for change? Many of us are resistant to change. It can be easier to stay in our routine. Wake-up, drive the same way to work, check, do, and check-off our “to do list”. What would happened if you made room? You made room in your schedule to just be? To be whatever you feel or need in the moment.

How to Become Snatchtastic
Written by Michele Vieux

Pretty much everyone I know asks about how they can become more snatchtastic i.e. better at snatching. Since the snatch is so complex and each person’s needs are different, the prescription is rarely the same across the board. Hopefully this article and it’s list of progressions will help you decide where you could focus some effort to improve your snatching. You might need a combination of these drills so try them out to see which you think might be most useful for your needs.

Mobility is the Key to Life and the Snatch

Tight ankles,