A gymnastics coach since 1996, Travis has coached competitive and recreational gymnastics at numerous clubs both Northern and Southern California, producing winning teams, athletes of college scholarships and has influenced thousands of happy kids, teens and young adults.

Prior to the 2015 CrossFit Games, Travis was approached by Invictus to give coaching to the Invictus Games team and athletes. He then fell in love with Invictus and the Sea of Green community and accepted the position of Gymnastics Specialist Coach in September of 2015. Travis now works with clients in-house from children to beginning-level adult athletes to CrossFit Games athletes.

The Open is WHEN?? Don’t Wait for the Last Minute to Develop Your Skills!
Written by Travis Ewart

Each year it happens – the CrossFit Games Open. Each year since I joined Invictus I have seen it come, hang around for a few weeks, watch people beat themselves up trying to get just that muscle-up or a little bit more fit, and each year I am less than surprised when people approach me regarding their gymnastics skills.

Understanding Where Gymnastics Fits In

I feel that now more than ever people need to remind themselves of the pyramid that CrossFit is based on.

Coach’s Tips: Creating Your CHIMA
Written by Travis Ewart

Saying that being a “good” coach can be an understatement. The term “good” is definitely subjective, but one of the concepts I use is based around the athlete, not necessarily myself.

Of course we always need to be a better coach, day after day, but if you follow some general guidelines to creating the ideal athlete client, then it will in turn require more of you, so in a certain respect you can’t create the ideal athlete if you aren’t quite up to par as a coach.

 

Quality Gymnastics Skills Practice
Written by Nichole DeHart

I love learning new skills. I really love seeing other people learn new skills. It is one of the highlights as a coach, to see someone have that moment when it ‘clicks’ and they figure out how to do something they’ve been working on for a long time. We probably see this the most with movements like muscle-ups, bar muscle-ups, strict handstand push-ups and other gymnastic-type movements.

However, there is something I see all too often with people when they learn a new skill.

How to Become a Wall Baller in 3 Simple Steps
Written by Kaitlyn Kassis

The keys to becoming a baller at wall balls – a Wall Baller – is 1) to be able to identify the common faults in the movement and whether you are falling victim to any of them; and then 2) know how to fix your issue(s). This might take a little help to identify and a little practice to fix, but here’s my list of the common faults when performing wall balls and what to do about them.

1) Ball Positioning
The most crucial component of wall ball efficiency is the position from which the athlete catches and throws the ball.

Learning from a Muscle-Up Attempt
Video Analysis by Travis Ewart

Recently a member of the Invictus Gymnastics Program posted a video of her muscle-up attempt in the Invictus Gymnastics Facebook Group to receive feedback from Coach Travis Ewart. One of the benefits of the program is that Travis takes a lot of time coaching people virtually who reach out and ask for help.

We wanted to share it with you all because his explanation is gold and he even took the time to screen shot her video and doodle-analysis on it to better describe what he’s talking about in his coaching notes.

CrossFit Games Open 21.3 & 21.4 – Strategy & Tips
Videos by the Invictus Athlete Team

The 2021 Open is in full effect and this is the place to get all the strategy and tips you need to perform your best this season! Each week, our team of expert coaches will provide both written and video analysis of the Open workouts and thoughts on how to attack them for each level or type of athlete below. Whether you are aspiring to make it to Quarterfinals or if you just want to have fun with your gym friends,

Pro Tips: Bar Set-Up for Bar Muscle-Ups
Written by Travis Ewart

It is extremely important for the sake of your health and confidence that you know you are using safe and predictable equipment so you can focus on your Bar Muscle-Ups with all of your attention.

How to Set Up Your Bar for Bar Muscle-Ups

Make sure the bar you plan to use for bar muscle-ups can withstand pressure pulling downward, forward and backward without any give in any direction. If you are utilizing a freestanding bar it is necessary to load weight on the base of the bar to avoid any potential tipping or sliding of the equipment.

The Problem with Sit-Ups – A Gymnast’s Perspective
Written by Travis Ewart

I had someone in my gymnastics group asking about sit-ups, lower back health, and ab strength. I can’t say that I have the best answer, as unfortunately I think this is a fairly complicated issue and I would probably advise anybody who is experiencing lower back issues to talk to a physical therapist, physio or chiropractor instead of me (a gymnastics coach). But, I can lend you my thoughts from a gymnast’s perspective.

Since I have taught many young kids for so long,

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 of great questions about coaching, mindset, programming, competition, lifting, gymnastics and so much more! Find out what the coaches really do when they are on Quarantine and get tips on how to approach your Quarantine training during and mounting your comeback to the gym and using equipment and heavy weights again.

Ring Straps: Long vs Short
Video by Travis Ewart

Strap length really does make a difference in the performance of ring swings, thus the muscle-up. Use this as a general guide to take into consideration at your gym to make the most out of your efforts on rings. Bear in mind that an athlete’s proportions do play a factor in how swings and muscle-ups behave.

Long Ring Straps

These allow for a longer and smoother swing with less immediate tension at the bottom of the swing. It is much easier to get a “bigger” swing on longer straps.

Why Gymnasts Use the Hollow Body Position
Video by Travis Ewart

The key position that needs to be established for most gymnastics movements is called ‘The Hollow Body Position’. In this video, Invictus Gymnastics Coach, Travis Ewart, discusses the hollow body shape and how it works in regards to artistic gymnastics as well as how that transfers over to CrossFit.

What is the Hollow Body Position?
Hollow Body Position on the Floor

The position calls for three main points touching the ground – your lower back, butt, and heels. 

  1. Legs and arms straight and together with toes and arms pointed.