Become an Invictus Athlete

Rowing for Calories – How To Do It
Written by Shane Farmer of Dark Horse Rowing

One of the most popular questions about rowing for the sake of CrossFit is how to row for calories. Calories show up frequently i workouts as a unit of measurement and seems to be one of the more challenging parts of rowing to understand. Check out our article about the frequency of rowing in CrossFit programming history to see how much it shows up.

It isn’t an overly complicated explanation, but one that warrants a read.

Trade Your Expectation for Appreciation
Written By Bryce Smith

Tony Robbins has famously brought to light a wonderful concept when he says, “Exchange your expectation for appreciation and your world changes instantly.” I want to share with you all an eye-opening story.

Just the other day I was getting off of a plane and there was a gentleman a few rows ahead who seemed trapped in his row as people hurriedly rushed by him. Mind you, this was a red eye flight with a ton of turbulence and so many of the people on the flight were a bit agitated after having not slept all night.

Attacking those Longer EMOMs
Written by Cat Blatner

If you follow the Invictus’ Competitor or Athlete program then you know exactly what I am referring to. The dreaded 30-minute EMOMs (every minute on the minute) that crush souls and make grown men flop on the floor at the 30-minute mark like they are dead, twitchy creatures that just completed an extended battle for their life. Sound dramatic? Well, you should see the aftermath.

You might ask..How does one push to that point? How can they look that miserable, be in so much physical pain and exhaustion but still push through?

Calculating Pace Zones
Written by Nuno Costa

As CrossFit continues to evolve as a sport, we are starting to see athletes become better and better in every area they are tested. One thing that’s certain is that we will continue to see running being tested in the sport of fitness. One of the key components to becoming a better runner is pacing.

I used to teach the Endurance seminars for CrossFit and something we always talked about was how CrossFit athletes need to learn how to pace and how endurance athletes need to learn about intensity.

Rocky Piwko
Interview by Nichole DeHart-Kribs

Rocky has recently come onto the Invictus Masters scene and has been a motivation for all in our community. He posts videos of his training in our FaceBook group that keeps everyone motivated, has a great energy about him that is evident even online, is dedicated to his training, has been crushing old PRs and has been breaking through mental barriers. He is truly an inspiration to our Masters community and continues to show us all what is possible when situations seem insurmountable.

Rocky, how long have you been doing CrossFit?