A Fantastic Resource for Our Community: the Invictus Post-Workout Supplementation Book
(Foreword from the book)
Written by C.J. Martin

As a coach and business owner, two concepts have been instrumental in my professional growth:

1. I surround myself with individuals who are smarter than I am – and who have strengths and expertise in areas in which I am less comfortable.

2. I am open to learning and trying new concepts, but generally skeptical of their claims of success until we have experienced them first hand.

A Fantastic Resource for Our Community: the Invictus Post-Workout Supplementation Book
(Foreword from the book)
Written by C.J. Martin

As a coach and business owner, two concepts have been instrumental in my professional growth:

1. I surround myself with individuals who are smarter than I am – and who have strengths and expertise in areas in which I am less comfortable.

2. I am open to learning and trying new concepts, but generally skeptical of their claims of success until we have experienced them first hand.

Give Yourself A Break
Written by Jackie Mulligan

My last post, No Sleep is No Joke, I invited you to join me as I give myself permission to be still and rest well in the new year. While everyone hustles off to the gym, makes ambitious to-do lists, tries to fit in that new hobby, I challenge us to question our motives and rest as hard as we plan to play. This post builds on my invitation and unpacks replicable steps you might take to improve your quality of rest.

Give Yourself A Break
Written by Jackie Mulligan

My last post, No Sleep is No Joke, I invited you to join me as I give myself permission to be still and rest well in the new year. While everyone hustles off to the gym, makes ambitious to-do lists, tries to fit in that new hobby, I challenge us to question our motives and rest as hard as we plan to play. This post builds on my invitation and unpacks replicable steps you might take to improve your quality of rest.

Pre-Workout Carbs Aren’t for Everyone but Are They for YOU?
Written by Michele Vieux

(Originally published on October 26, 2014)

With so many pre-workout products out there all containing different formulas of carbohydrates and proteins, it can be confusing to many athletes as to what’s best to help them reach their goals. You may have heard that you should “carb up” before events and have probably even seen some elite athletes – and others – using carb-filled, pre-workout supplements along with sipping unknown concoctions during their workout routines and events.

Sleep More for Fat Loss
Written by Bryce Smith

In the world of fitness, everyone wants to know what to eat, and what to do in order to reach their goals. Let’s face it, the majority of people in the fitness world are interested in one thing, losing weight and looking good. Okay, maybe two things haha.

A recent topic of discussion amongst our members has been, “Did you see that article that said that not sleeping can lead to weight gain?” Let’s summarize this concept in a few points.

1) When you do not sleep,

The Problem with the Donkey Kick in Olympic Weightlifting
Written by Bryce Smith

The famous Olympic lifting coach, Bob Takano, wrote a Crossfit Journal article in October of 2011 where he described the importance of technique in Olympic Weightlifting. He emphasized that, “Many CrossFit WODs are calculated by the number of reps performed or the amount of time taken to perform them, efficient technique is going to save energy on each rep, enabling one or two more reps to be performed during the course of the session. Each rep will also be performed with greater speed,


Performing on Paleo
Written by Tino Marini

“Awesome, my waistline is shrinking but I feel so lethargic in workouts and it takes me forever to recover from a heavy squat session.”

Many of you have made the switch to an urban paleo diet – eradicating grains, legumes, dairy products, refined salt, refined sugar, processed oils and also post-workout supplements.  The question, is how has it affected your performance in workouts and recovery after?

Fact is, if you are already pretty lean and just looking to put on some muscle mass or lose that final bit of softness,


Join Michele and Tony in their Fight!
Written by Michele Vieux

I remember seeing a poster on the Underground I was riding in London, claiming a sneeze can travel the length of the car I was in and just then, a man in front of me sneezed without covering his mouth and nose, spraying the entire car in front (and possibly behind) him. In his defense, we were tearing through the tunnels beneath the city and he was holding onto the ceiling strap for dear life with one hand and his briefcase in the other which brings me to another point.