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Female athlete wiping away sweat with her shirt.

Simplicity Changes Behavior

1 Comment / Brainwork, Invictus Blog, Mindset and Mental Toughness / Kirsten Ahrendt

Written by Kirsten Ahrendt Stanford Researcher, BJ Fogg has been researching principles of behavior change for over a decade. Essentially, he studies why we do what we do and how we change what we do. This is not a new subject. A million and one articles and self-help books out there cover…

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January 24, 2025 – Fitness

Leave a Comment / Fitness / Nichole Kribs

Fitness | General Warm-Up Three Rounds of… 10 Side Lying Thoracic rotations 5/side 20 Banded Clam Shells 10/side 20 Single arm Kettlebell Swings 10/side Then… A. Every minute, on the minute, for 10 minutes: Station 1 – Deadlift or Kettlebell Sumo Deadlift x 6-8 reps Station 2 – Mountain Climbers x 30-40 reps B. Complete…

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January 24, 2025 – Performance

11 Comments / Performance / Nichole Kribs

Performance | General Warm-Up 3 Rounds 10 Side Lying Thoracic rotataions 5/side 20 Banded Clam Shells 10/side 20 Single arm Kettlebell Swings 10/side A. “CrossFit Games Open Event 22.2” Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time…

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September 3, 2024 – Invictus Athlete Program

3 Comments / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Spend 5-10 minutes working on the following: Thoracic Mobility Drills Followed by… Every minute, on the minute, for 12 minutes (at ascending effort of): Station 1: 15 Double Unders + 50 Foot Double Kettlebell Overhead Carry Station 2: 8-10 Strict Pull-Ups Station 3: 10 Line Facing Burpees +…

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January 21, 2025 – Fitness

Leave a Comment / Fitness / Nichole Kribs

Fitness | General Warm-Up Dumbbell Complex Twice Through… Goblet Squat x 10 reps @ 3111 Dumbbell Cossack Squats x 10 reps Dumbbell Tuck Ups x 10 reps A. Three sets of: Horse Stance Hold x 60-75 seconds Rest 15 seconds Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1 (make sure your patella hovers just…

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September 2, 2024 – Competition Program

2 Comments / Invictus Competition Program / Nichole Kribs

Primary Training SessionGet Moving | Warm-UpThree sets of:10/7 Calorie Bike or Row50 Foot Single Arm Overhead Carry (each arm)100 Foot Double Kettlebell Front Rack Carry10 Heel Elevated Goblet Squats10 Toe Elevated Romanian Deadlifts Followed by… Two sets in a clean grip of:High Hang High Pull x 3 repsMid Hang Muscle Clean x 3 repsLow Hang

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September 2, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving | Warm-Up Three sets of: 10/7 Calorie Bike or Row 50 Foot Single Arm Overhead Carry (each arm) 100 Foot Double Kettlebell Front Rack Carry 10 Heel Elevated Goblet Squats 10 Toe Elevated Romanian Deadlifts Followed by… Two sets in a clean grip of: High Hang High Pull x 3

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Female athlete in the set-up position for the clean.

Tracking Goals? Mark the X on Your Calendar

Leave a Comment / Brainwork, Invictus Blog / Holden Rethwill

Written by Holden Rethwill All of us have goals. A goal is something that intrinsically drives us. It pushes us to work for something we don’t yet have. But how do you keep yourself in line? How do you make sure you stay on track to achieve

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September 2, 2024 – Masters Program

1 Comment / Masters Program / Nichole Kribs

Mobility, Activation & Warm-Up Band Distracted Perfect Stretch x 60 seconds per side Deep Squat Progressions x 5 reps and then … Banded Monster Walks x 20 steps forward/20 steps backward Banded Lateral Walks x 20 steps each direction Straight into … Barbell Warm-Up (use an empty barbell) 60 Seconds of Front Rack Hold (alternate between

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August 19-25, 2024 – 3 Day Weightlifting Program

Leave a Comment / Invictus Supplemental 3-Day Weightlifting / Nichole Kribs

Monday (Session One) Suggested Warm-Up 2 Rounds: 25foot Single Arm DB Overhead Lunge each, 8 DB presses each arm, 8 DB goblet squats With empty bar: 5 Deadlift, 5 Press, 5 Back Squat 5 Muscle Snatch, 5 Overhead Squat 5 Power Snatch 5 Mid Hang Snatch *Every new line means take a short break before

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