Become an Invictus Athlete

How To Stop A Cold Dead In Its Tracks
Written by Calvin Sun

You know the usual symptoms: that tickle in the back of your throat, that first sniffle of the nose, or maybe your joints start to feel a little achy and you suddenly feel tired for no reason. You feel a cold coming on and you have no idea how to stop it. Most of my clients are either busy professionals or competitive athletes, and both groups are composed of high-performers who can’t afford to get sick. According to the Centers for Disease Control and Prevention,

Learn from the Best – Coach Burgener
Written by C.J. Martin

Coach Burgener is the greatest mentor I could’ve hoped to have. He not only taught me what I know about weightlifting, but also shaped the way I view coaching in general. His generosity in sharing knowledge is unparalleled, and his wisdom invaluable. Coach B doesn’t grind out 40+ weekends of seminars a year anymore, but I feel blessed and honored to host him and his CrossFit Weightlifting Seminar this coming weekend – March 4-5, 2017 at our Sorrento Valley gym. If you haven’t had the pleasure of learning from this man,

How to Blast Through Burpees as Quickly as Humanly Possible
Written by Michele Vieux

There is no more appropriate time than CrossFit Open season to talk about how to speed up your burpees. AMRAP of Burpees in 7 minutes anyone? To go along with that, let’s start with a quote from my most favorite coach of all time regarding this hated-by-many movement to help give you a new perspective.

“Yay Burpees!” – Coach Mike Burgener

Why People Hate Burpees

Well, number one is that they are hard.

Movement Prep for CrossFit Open 17.1
Video by Michael Tancini

A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.1

B.
Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Targeted Mobility Work (as demonstrated in Michael’s video)

Banded Hip Hinge
Thoracic Spine
Banded Bully
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

Semi-Specific Mobility and Activation Work (from Michael’s video)

Primal Crawl
Down Dog to Cobra
Banded Monster Walks
B.

How to Make Sense of Rowing For Calories
Video by Shane Farmer

CrossFitters are very comfortable with giving their 1,000 meter row time or their split for their best 500 meter row. However, you ask what their best time for 50 calories is and you are most often meet with blank stares. There are many athletes who have a good handle on rowing for meters and rowing for calories but the majority of athletes struggle with knowing what pace they should have when the workout calls for a calorie row. In the video above, Shane Farmer explains how to make sense of rowing for calories and how it actually isn’t any different than rowing for meters!