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Why We Cluster

Why We Cluster
Written by Michele Vieux

What is a “cluster” and why do we program them? Per Webster’s, a cluster is a group of similar things positioned together. In today’s workout, for example, we are doing clusters of cleans which looks like Clean x 1.1.1.1 when written out on the whiteboard. This type of set may look a little different to some of you so let me explain what the 1.1.1.1 means and why we like to use it.

Example Whiteboard:
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

As noted on the board,

July 5, 2020 – Performance and Fitness

RECOVERY DAY

A.
Review Invictus Content from the Week
* Why We Cluster
* How to Hypervolt Pecs & Traps
* How You Count Matters
* The Pain of Suffering is Way Better than the Pain of Regret

Do you have a question you’d like one of our coaches to answer? Send them our way! (michele@invictusfitness.com)

B.
Mobility and Maintenance
Using our Mind-Muscle Video Playlist as a guide:
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.

CrossFit Open 20.4 Strategy & Tips

CrossFit Open 20.4 Strategy & Tips
Videos by the Invictus Athlete Team

Check out all the different options below and remember, unless you are a Games hopeful, only do this workout once and give it your all the first time. Full effort is full victory!

Competitive CrossFitters

If you’ve been following the Invictus Competition program for some time or any of the other Invictus Athlete Programs, or if you have aspirations to make it to the CrossFit Games, check out the Tips for competitive athletes video from Invictus Athlete Coaches CJ Martin,

Bonnie, Piranhas, and Always Finishing Strong

Bonnie, Piranhas, and Always Finishing Strong
Written by Kendall Kimball

No one was more terrifying than Bonnie. Her strawberry blonde hair, freckles, and petite 4-foot frame painted a picture of innocence, but the entire 3rd Grade class knew the truth. She was a tiny hellion who ruled the playground with an iron first.

There were three things that Bonnie loved: torturing her classmates, bragging about her pet piranhas, and running the 50-yard dash. And Bonnie was FAST. All that rage seemed to give her superhuman speed!

Every day –

Bonnie, Piranhas, and Always Finishing Strong

Bonnie, Piranhas, and Always Finishing Strong
Written by Kendall Kimball

Every day –

What Are Toes-to-Bar?

What Are Toes-to-Bar?
Contributing Authors: Brittany Weiss, Michele Vieux & Travis Ewart

A toes-to-bar is put together exactly how it is read. It’s pretty much the queen of all leg raises. You bring your toes to the bar while hanging of course! It’s not one of the highly technical movements you could see come up in a workout but there are some things you should keep in mind while trying to achieve your first one, all the way to stringing them together in workouts. Toes-to-bar is a great movement for developing full body strength.

December 14, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Snatch Barbell Complex

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)

Read: Why We Cluster (the 1.1 above)

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
3 Snatches (135/95 lbs)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts,

August 19, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full,

Understanding the 4 Types of Strength

Understanding the 4 Types of Strength
Written by Holden Rethwill

In order to help you better understand the purpose behind your training methods and to help you figure out where you might need a little more focus in your program, we will be going over the four primary components of the strength field as well as some methodologies associated with them and how they can pertain to your training. Here’s what we’re going to be talking about:

Absolute Strength
Relative Strength
Power or Explosive Strength
Strength Endurance

What is Absolute Strength?

The Overhead Squat

The Overhead Squat
Written by Fritz Nugent

What is an overhead squat?

The barbell overhead squat is simply a squat performed with a barbell held overhead.

Overhead Squat Form

A well-executed overhead squat is performed with a wide grip on the barbell, extended arms with the barbell in alignment over the back of the head, a neutral spine, and sound lower body squatting mechanics (active feet and femurs tracking parallel with the feet). The barbell should remain fixed over the middle of the foot throughout the entire squat descent and ascent. The ideal depth of an overhead squat is achieved when the crease of the hip (where the top of the thigh meets the torso) passes below the knee (to be specific,

Toes-to-Bar Strategies & Points of Performance for 18.1

Toes-to-Bar Strategies & Points of Performance for 18.1
Written by Brittany Weiss & Travis Ewart

TOES-TO-BAR STRATEGIES (by Brittany Weiss)
You don’t have to be a gymnast to be good at toes-to-bar. It’s about playing your own game and knowing what you as an athlete are capable of. In Open workouts, you want to have a plan on how to keep yourself moving continuously throughout the workout in order to achieve the highest possible score.

Here are a few different strategies you can use for toes-to-bar. Test them out to see which ones help you move the fastest and most efficiently throughout the workout.

November 21, 2016 – Performance

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

October 31, 2016 – Performance

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

B.
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

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