Should You Consider Taking Glutamine?
Written by Calvin Sun

Along with creatine and BCAAs, L-glutamine is one of the most popular yet misunderstood supplements in the fitness industry. I often get questions from clients and readers about the function of glutamine, the benefits it can provide, and its proper usage. The purpose of today’s article is to answer some of these common questions and provide you with enough information to decide whether or not glutamine should be a part of your supplement regimen.

What Is Glutamine?

Thrusters = Your Best Friend
Written by Nichole DeHart

Some of you may cringe at the title of this post, which is a shame! In my opinion, thrusters are one of the best movements in CrossFit. It is a full body movement that forces you to generate a lot of power, requires good mobility – and heck, the heavier, the better! The thruster is a staple in CrossFit, so if you plan on improving your CrossFit performance, you better get comfortable with lots of thrusters!

Unfortunately, I see many people struggle with the potent thruster.

The Hangover
Written by Calvin Sun

Hangovers are a common occurrence this time of year (or really anytime for that matter in this economy), so I think it might be worth discussing the physiological causes of this condition. Alcohol consumption causes several things to happen in your body that inevitably lead to the unpleasant headache and fatigue associated with the morning after drinking.

Antidiuretic Hormone Inhibition
Alcohol enters your bloodstream, it prevents antidiuretic hormone (ADH) from being released. This hormone typically signals your kidneys to reabsorb water.

Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.)

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed


In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…

How to Butterfly Chest-to-Bar Pull-Ups
Written by Travis Ewart

I love checking the Invictus blog every night to see what the workout is for the next day. I don’t know what it is, but when I see that the workout has pull-ups or chest-to-bar pull-ups, I get very excited. I know it’s not the same reaction for everybody, but I feel like that’s usually because they aren’t familiar with the feeling of swinging continuously, smoothly and rhythmically in their pull-ups. Many struggle with the movement of the butterfly technique even though they are strong enough for strict chest-to-bar pull-ups or regular pull-ups and that can be frustrating.