Become an Invictus Athlete

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!

Breaking It Down: How to Get Through a Long Grueling Workout
(Originally Published June 26, 2016)
Written by Holden Rethwill

“CrossFit Open Workout 16.1…I’m 7 minutes in and on a good pace. My splits are exactly where I want them to be and my body is up to the task of finishing the remaining 13 minutes. Ok 10 minutes just went by I’ve got to be close to done…I look at the clock which reads 11:00. Only 4 more minutes went by?! Oh man, ok 9 more minutes to go,