Pro Tips for Handstand Kick-Ups
Video by Travis Ewart

Coach Travis demonstrates how to practice kicking up into the perfect handstand and talks about the importance of consistency in your kick as well as some points of performance to focus on to ensure you find that perfect position every time.

Pro Tips for Handstand Kick-Ups
Video by Travis Ewart

Coach Travis demonstrates how to practice kicking up into the perfect handstand and talks about the importance of consistency in your kick as well as some points of performance to focus on to ensure you find that perfect position every time.

The Importance of Handstand Fall-Overs
Video by Travis Ewart

In this video, Coach Travis demonstrates the importance of learning to properly fall out of a handstand so that you have the confidence to go for handstand holds and handstand walks and have the ability to save your inverted position all while preventing injury.

Related post:

How to Do a Handstand Push-up

 

Tucked Bar Front Lever
Video by Travis Ewart

In this video, Invictus Athlete Gymnastics Coach Travis Ewart demonstrates a Tucked Bar Front Lever. By using a slow and controlled movement, your abs and lats will be engaged similarly as they would during a Bar Muscle-up. Lat engagement is a necessity for Bar Muscle-ups as they are the link between the kip and the dip. Abdominal activation is also necessary as your abs are responsible for keeping your feet from flailing behind you and pulling you off the bar at full support. Give this drill a try!

Tucked Bar Front Lever
Video by Travis Ewart

In this video, Invictus Athlete Gymnastics Coach Travis Ewart demonstrates a Tucked Bar Front Lever. By using a slow and controlled movement, your abs and lats will be engaged similarly as they would during a Bar Muscle-up. Lat engagement is a necessity for Bar Muscle-ups as they are the link between the kip and the dip. Abdominal activation is also necessary as your abs are responsible for keeping your feet from flailing behind you and pulling you off the bar at full support. Give this drill a try!

Core Work: The Limbo Twist
Video by Travis Ewart

Named Limbo Twists for the fun party game, while doing the Limbo the lower back must be stable and quads utilized for leaning purposes. During this exercise you must keep your torso supported by engaging your abs and, more importantly, your obliques. When turning from side to side you should feel your lower obliques on the anterior side of your hip bones stretching and most obviously engaging. If any lower back pain occurs, reset at a neutral standing position and turn your pelvis forward more and re engage your abs.

Finger Press to Strengthen Your Handstand Holds
Video by Travis Ewart

Forearm strength may be one of the most overlooked necessities in holding a handstand. Fear of tipping over in a handstand may be the most frightening thought for many people, and it may be happening more often then necessary. Imagine knowing that even when your handstand is leaning slightly too far and tipping over toward your backside that there is hope to pulling yourself back to vertical and saving your handstand! Toe and lower leg strength allows us to stand and lean forward without falling,

Mission Accomplished
Written by C.J. Martin

Deep sigh. It’s over. Goals achieved; mission accomplished.

Team Invictus will be making it’s EIGHTH CONSECUTIVE appearance at the CrossFit Games!
Lauren Fisher won the California Regionals and is heading back to Carson!
Rasmus Wisbech Andersen earned Second Place and his first trip to the CrossFit Games as an individual!
Josh Bridges earned First Place and looks poised to win the CrossFit Games!
Garrett Fisher earned a return trip to Games, and he and Lauren will be the first siblings at Games!

Bar Muscle-Up: Tips for the Drop Down Swing 
Video by Travis Ewart

During Open Workout 16.3 there were many of us that got stuck on the Bar Muscle-up. ‘Chicken Winging’ seems to be a commodity, yet we are still wondering why, with all our strength, we aren’t able to have a smooth ascent?

Some of us were taught that a bar muscle-up is like a chest-to-bar pull-up; although it does have similar attributes, the biggest difference is that a chest-to-bar pull-up keeps your center of gravity beneath the bar, and the bar muscle-up needs your body to go around the bar.

The Difference A Year Makes – Recap of 15.3 Re-Test
Written by Hunter Britt

Last week we gave everyone a chance to tackle event 15.3 from last year’s CrossFit Games Open. This is an event we think is likely to come back in 2016, so we were extremely excited to see countless PR’s coming in. Here is a short list of some of the impressive improvements that we saw come in through the blog comments…all reflective of the athletes’ hard work and consistency in the gym!

Invictus Athlete Program

  • Charlie Wells +314 reps (315 –

Evolving with the Sport…Introducing Invictus Athlete
Written by C.J. Martin

The evolution of the sport of fitness since 2007 is staggering. At the 2007 CrossFit Games, there were a handful of fitness coaches, several police officers and firefighters, and at least one bald lawyer. Nearly all of us who participated there had to request time off of work and explain what we were going to be doing to colleagues who stared at us like we were describing a medieval cult ceremony. When we gathered into the Castro family barn in Aromas we learned that we would be taking on three events over the course of two days – a row/pull-up/push jerk workout,

Common Handstand Problems
Video by Travis Ewart

Got handstand problems? Coach Travis and Invictus Athlete Heather Hippensteel cover some of the most prevalent problems CrossFitters exhibit in their handstand performances.

Need a little more guidance? Click here to check out our Invictus Gymnastics Program. This 3-day a week program is geared towards all level of athletes. It consists of drills to help athletes improve in skills like handstand walks, muscle-ups (bar and ring), handstand push-ups, pistols and more.

Also Check Out…

Tips For Deadlift Cycling &

Common Handstand Problems
Video by Travis Ewart

 

Got handstand problems? Coach Travis and Invictus Athlete Heather Hippensteel cover some of the most prevalent problems CrossFitters exhibit in their handstand performances.

Ring Rows & Scapular Retraction
Video by Aush Chatman

Don’t be confused – scapular retraction and arching (overextension) of the spine are two different things. In the ring row, we are looking for scapular retraction while holding a hollow body position. Check out this video for examples of both and how to properly execute ring rows by using scapular retraction.

Also Check Out…

Shoulder Blades Should Slide & Glide

Postural Alignment Cues For An Overactive Upper Trapezius

A Pure Gymnast’s Perspective On Owning Your Movement