Search Results for: workouts

Foot Prehab for Runners

Video by Fritz Nugent Due to the times, many of you are running more because you can do it outside and on your own. That’s great! But also be advised that running, believe it or not, is MORE DANGEROUS than CrossFit. Why, you ask? Because it is a repetitive task. When…

Tips for New Runners to Get Started on the Right Foot

Written by Tricia Moore These days, more and more people are turning to running outside, some of whom have never been a fan of lacing up before. Fresh air miles can be the perfect way to alleviate anxiety, and give back to your body.…
Smiling shirtless male athlete riding the Assault Bike.

Eat Your (Movement) Vegetables

Written by Kirsten Ahrendt We all love to do ‘THE THING” (insert your chosen sport or exercise activity of choice) – and if you’ve done YOUR THING for any considerable amount of time, you recognize that increasing intensity, duration, volume, skill or distance not only requires a considerable foundation to prevent…

Invictus Coaches Panel Q&A Recap

Ever looked at a workout and thought “Why on earth are we doing this?” Ever wondered what goes on behind the scenes at Invictus HQ when developing our programming and coaching? We got our Invictus Athlete specialty coaches on a Zoom call last week and let you ask them these things!  There were a ton…

How I Got My Life & Lifting Back

How I Got My Life & Lifting Back Written  by Invictus Member Jessica Hauck But first…a quick note from Jessica’s Coach, Ricky Moore: Working with Jessica has been a voyage for both of us in many different aspects of our lives and coach-athlete-friend relationship. The greatest development I’ve seen in her over the past 5…

May 7, 2020 – Fitness

FITNESS Warm-Up. Hip Hinging Warm-Up Followed by… Three sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Right) x 10 Reps (sub Russian Twists if needed) Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Left) x 10 Reps Rest…
male athlete doing handstand walk

Using Steady State for Gymnastics Progression

Written by Aush Chatman So you want to work on your pull-up, or your handstand, or your dips, that is great! But how do we go about adding in this additional work on top of everything else we do in our workouts? Well when you are supplementing your training…

April 10, 2020 – Fitness and No Equipment Needed Workout

Warm-Up. Thoracic Twists x 30 seconds Banded Hamstring Pulses x 30 seconds per side Thoracic Iso Holds x 10 reps Followed by… Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Pass Thrus in a Squat 60 Seconds Rowing 30 Seconds Banded Good Mornings 30 Seconds Banded Glute Bridges Followed by… 60…

Vitamin D – Does the Body and Mind Good!

Written by Michele Vieux Did you know that the benefits of natural Vitamin D are numerous? Find away to access the outdoors and sunshine during your home quarantine. If you live in a warm and sunny climate such as San Diego, you should try to spend…

March 24, 2020 – Fitness

Warm-Up. Banded Scarecrow x 30 seconds each position Banded Hamstring Flossing x 30-60 seconds each side Reverse Snow Angels x 15-20 reps Jefferson Deadlifts x 5-10 reps Followed by… Three sets of: Kettlebell Complex *10 Bulgarian Goat Bag Swings *10 Single-Arm Kettlebell Presses (each arm) *10 Alternating Reverse Lunges with Goblet Hold *10 Single Kettlebell…

March 24, 2020 – Performance

Warm-Up. Banded Scarecrow x 30 seconds each position Banded Hamstring Flossing x 30-60 seconds each side Reverse Snow Angels x 15-20 reps Jefferson Deadlifts x 5-10 reps Followed by… Barbell Complex Warm-Up Then… Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 Pull-Ups 10 Power Cleans (175/125 lbs) ALTERNATE AT-HOME…

March 23, 2020 – Fitness

Mobility & Activation Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 seconds Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Paloff Side Steps…

March 23, 2020 – Performance

Mobility & Activation Overhead Movement Prep Followed by… Every 2 minutes, for 4 minutes (2 sets) of: Jerk Balance x 3 reps Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of: Tall Jerks x 3 reps Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are…

March 18, 2020 – Fitness

Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 800 Meter Run 30/20 Calories of Assault Bike Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over…
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