Review Invictus Content from the Week
* Who Should be Considered an Athlete?

* Skipping Dinner to Lose Weight?

*Holiday Travel Workouts

*The Relationship Between Fixed Mindset and Effort

Do you have a question you’d like one of our coaches to answer?

Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
(The playlist is updated weekly! Check out the new 30-40 minute classes with a focus!)

* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

OR – Check out @invictus_mobilitytraining

Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week.

Banana Bread Oatmeal Recipe

CrossFit Games Legend, Dan Bailey

oldest most voted
Inline Feedbacks
View all comments
November 21, 2021 3:31 pm

Yesterday’s 4 rounder
22:46 RX

Mike Slagle
Mike Slagle
November 21, 2021 10:40 am

I did yesterday’s at a relatively slow pace as I recover from being sick. I also did it as a 20 min amrap too. Subbed 500m row too.

3+9 air squats

It’s nice to be able to move, but I can definitely tell the time I missed.

Last edited 5 months ago by Mike Slagle
Candy Olkey
Candy Olkey
November 21, 2021 9:29 am

Nov 20 Wod Great WU!!!! A. 4 Rounds for Time 40 Air Squats – all UB 30 KB swings @ 16kg – all UB 20 Push Ups – 15/5 all rounds 10 GHD full ext sit ups – UB 400m Run – TM (total run time 9:10) 23:28 (splits – 5:50 / 6:02 / 6:06 / 5:30) B. Rowvember Day 21 “Simple is Easy.pt2” Row 12min (6min @ 20spm / 6min @ 26spm) Rest 3 min 12min (6min @ 20spm / 6min @ 26spm) 1194m/65cal , 1224m/67cal , 1197m/65cal , 1232m/68cal Total – 4847m / 265cal Getting way betterererer at… Read more »

Mike Slagle
Mike Slagle
November 21, 2021 10:41 am
Reply to  Candy Olkey

Great work! This metcon kicked my butt. Isn’t it fun to see improvement on the rower?!?

November 21, 2021 3:31 pm
Reply to  Candy Olkey

Nice job on the fast finish