Workout of the Day
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Pick Your Pasta: Zucchini Spaghetti with Pesto & Shrimp
Written by Michele Vieux

We all have our favorite processed carbs that we thought we could never do without and for a lot of people, it is pasta. Here is a simple way to turn a very healthy alternative into a family favorite. This method for creating spaghetti zucchini is extremely versatile so use it as you would in any spaghetti dish.

Workout of the Day:
Bulgarian Split Squats (or Split Squats)
5-5-5 (each leg)
and then,
Five cycles for max rounds in three minutes of:
3 Pull-Ups
6 Box Step-Ups (18″/12″ box – use 60% of today’s 5-RM in front rack position)
9 Box Jumps
Rest one minute between cycles, and start next cycle where you left off. Count total number of rounds completed.
(To correctly perform a step-up, maintain a vertical posture – shoulders over hips, knees and ankles – and drive your top heel into the box to power the step-up.

Workout of the Day:
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
(Compare performance to August 11, 2009.)
and then,
Practice the skill of your choice . . . muscle-ups, L-sits, freestanding handstands, etc….

An Almost Paleo Week – Part Two
Written by Sarah “The Human” Murray

Sunday

Sunday is a big food day.

Workout of the Day:
Kipping Pull-Up Clinic – 20-30 minutes of instruction with the objective of getting our newer athletes their first pull-up
and then,
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

The Spot Reduction Myth
Written by Calvin Sun

I was recently asked by a new client if I could recommend any good ab exercises to help flatten her stomach. This is an unfortunate misunderstanding of human physiology perpetuated by late-night exercise equipment infomercials.

Workout of the Day:
Five rounds for time of:
40 Double-Unders
20 Knees to Elbows
10 Handstand Push-Ups

Evidence-Based Fitness: CrossFit Invictus Revisits “Helen”
Written by C.J. Martin

I love CrossFit’s commitment to observable, measurable and repeatable results. Accordingly, I program a few benchmark workouts to repeat periodically to assess how we are doing as coaches, and whether our athletes are seeing results from the investment they have made. If we don’t see results, something needs to change. So how are we doing?
CrossFit Invictus opened its doors on January 10,