Become an Invictus Athlete

Movement Prep for CrossFit Open 17.5
Video by Michael Tancini

A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.5

B.
5-10 minutes of Rowing and/or Assault Bike @ 55-65%

and then…

One set of:
Banded Hip Distraction x 45 seconds per side
Partner Thoracic Spine Stretch

and then…

General Dynamic Range of Motion Warm-Up (your personal routine, or look at Michael’s movement prep for inspiration)

and then…

Two to Three sets of:
30 seconds of Assault Bike @ 85-90%
90 seconds of Easy Pedaling

C.
Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

D.
Two rounds of:
12/8 Calorie Assault Bike or Row @ 85-90%
9 Thrusters (95/65 lbs)
20 Double Unders

The Secret to Maintaining Your Health During Travel
Written by Jackie Mulligan

Travel can disrupt our healthy lifestyles in more way than one: from increased stress and disrupted sleep to limited food options and more time sitting. Sometimes it feels like a week away can undo all the good progress we’ve been making. Let’s not let travel be a reason for us to deviate from our health goals. How? After years of traveling cross-country to see family and across the world for my job, I am sharing my best travel tips to keep you healthy,

Movement Prep for CrossFit Open 17.4
Video by Michael Tancini

A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.4

B.
Assault Bike or Row x 8-10 minutes at a light, conversational pace

and then …

Spend the next 10 minutes focusing on specific mobility restrictions suggested in the video, to include some of the following:
Banded Hamstring Floss
Banded Pec Stretch
Ankle Floss
T-Spine Opener
Single-Arm Hang from Bar x 30 seconds each arm

and then …

What is Blood Flow Restriction Training & How Will it Aid Recovery?
Written by Dr. Michael Tancini

With the increasing presence of blood flow restriction training in conversations surrounding physiotherapists and strength coaches, individuals are beginning to seek out applications for the method of training which may help them reach new levels of athletic performance.  In many competitive arenas; an athlete’s training volume is often limited by their ability to recover from their training sessions, not their desire to continue training. With elite athletes there are a handful of factors that influence recovery;