Congratulations to Our Members of the Month – Diane & Pie

You will usually see this dynamic duo working out together in the Burn 30 class and in a semi-private with Coach Nick at Downtown. Before joining Invictus nearly two years ago, they didn’t know each other and neither of them had previously worked out in their lives. Now they are the best of workout buddies, holding each other accountable to show up to the gym and are always encouraging each other to try new things which is why they are this month’s nominees.

No matter what you throw at them,

Midline Madness: Supine GHD Hold
Video by Travis Ewart

Have planking and hollow holds become too “easy” for you? Looking for a fun new challenge? Working toward a lever? Need an idea for ab supplemental work? If you answered yes to any of these questions then Supine GHD Holds are for you! If you have mastered a 90-second prone plank and can hold a perfect hollow for at least 60 seconds, you might be ready to kick it up a notch by moving to the GHD machine.

All the principles of a hollow apply here –

Midline Madness: Supine GHD Hold
Video by Travis Ewart

Have planking and hollow holds become too “easy” for you? Looking for a fun new challenge? Working toward a lever? Need an idea for ab supplemental work? If you answered yes to any of these questions then Supine GHD Holds are for you! If you have mastered a 90-second prone plank and can hold a perfect hollow for at least 60 seconds, you might be ready to kick it up a notch by moving to the GHD machine.

All the principles of a hollow apply here –

Measuring Progress with a Nutrition Vacation
Written by Invictus Member Syd Naumer

I have to admit, I’ve always been one to be insanely critical of my body and where my weight was. I would freak out if I couldn’t workout every day and would never eat enough if I didn’t workout hard enough or if I ate poorly the day(s) prior. But ever since I started working with a nutritionist a year ago, I have learned to understand that even if I don’t workout, or if I take a much needed “nutrition vacation” that my body will still function and stay where I like/want it to because of the hard work and effort I have been putting in leading up.

2 Simple Drills to Relieve Your AC Joint Impingement
Videos by Michele Vieux

Many-a-CrossFitter has experienced that pinchy pain in the top of the shoulder joint – the AC joint – between the deltoid and the collar bone while snatching, pressing and hanging from a bar or rings. And many times, it is enough pain to keep you from doing those movements at all.

Sometimes the culprit can be tight pecs pulling your shoulder out of alignment. And sometimes it can be due to lack of space throughout the joint. The shoulder has a lot of working parts –