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Woman in a homemade ice bath created from an old deep freeze.

101 Days of Cold: Lessons Learned

Leave a Comment / Brainwork, Fuel, Invictus Blog, Mindset and Mental Toughness / Kirsten Ahrendt

Written by Kirsten Ahrendt I recently finished my 2020 ice bath challenge! Ice-Ice-baby! What?! Huh?! Quick recap for those who have no clue what I’m talking about…on October 1st I began a 90-day habit challenge. I chose to perform a daily ice-bath for each remaining day of 2020. The…

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May 15, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Get Moving || Warm-Up Five rounds at ascending effort of: 10/7 Calorie Row *Pull-Ups* 10/7 Calorie Echo/Assault Bike 100 Foot Farmer Carry *Pull-Ups* Round 1: 15 Ring Rows Round 2: 8-10 Strict Pull-Ups Round 3: 10 Burpee Pull-Ups Round 4: 10-15 Butterfly Pull-Ups Round 5: 6-10 Bar Muscle Ups A. Option A: Every minute, on…

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A male athlete at the top of a deadlift in the background with a female athlete pulling a deadlift from the floor.

Pro Tip: Don’t Drop Your Deadlifts

1 Comment / Anatomy & Physiology, Invictus Blog, Training, Weightlifting / Tiffany

Written by Tiffany Bucher Did you know it was recommended to not drop the bar from the top of the deadlift? Why, you ask? The deadlift is a very functional movement for our everyday lives. Think about how we pick things up from the floor. Do we typically drop…

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April 30, 2024 – Masters Program

1 Comment / Masters Program / Nichole Kribs

Mobility, Activation & Warm-Up Spend 60-90 seconds in each of the following stretches on each side… -Band Distracted Hip Flexor Stretch -Band Distracted Perfect Stretch Followed by… Three rounds of: 90/90 Hip Rotations x 5 reps each side Clean Grip Bar Pull Back Drill x 5-7 reps Followed by… Two sets of: 5 Clean Grip…

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Q&A: Which Muscles Should I Feel in the Push-Up?

Leave a Comment / Anatomy & Physiology / Michele Vieux

Q&A: Which Muscles Should I Feel in the Push-Up? Written by Michele Vieux Q: Today during the push-ups I could feel my tris and lats working hard..but I moved my focus to my biceps and it really helped relieve some of the strain on the other muscles. Is this normal?? A: Very interesting indeed…remember the…

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Which Type of Strength is Most Important in CrossFit?

2 Comments / Gymnastics, Olympic Lifting, Programming, Running, Rowing, Conditioning, Weightlifting / Holden Rethwill

Written by Holden Rethwill One question that has popped up a couple times since we published the article: Understanding the 4 Types of Strength, was how those types of strength relate to CrossFit, which one is most important, and which one we should focus on especially…

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What You Need to Know About Protein

2 Comments / Nutrition / Jenn Ryan

Written by Jenn Ryan Whenever the topic of nutrition comes up, it seems you’re going to hear a lot about protein first. While it may seem like a lot of the ideas and comments about protein are more ‘bro-science’, there are also some legit claims and rationales for…

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10 Must Have Gym Bag Items

Leave a Comment / Equipment / Kaitlyn Kassis

Written by Kaitlyn Kassis Even if you’re not a Games level athlete, there are some pieces of equipment you should seriously consider carrying with you to the gym so that you can make the most of your workouts with as few malfunctions as possible. Workout Shoes It’s better to…

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Should You Supplement with Glutamine?

1 Comment / Supplements / Calvin Sun

Along with creatine and BCAAs, L-glutamine (glutamine) is a supplement that is one of the most popular yet misunderstood in the fitness industry. Based on current research and anecdotal evidence from our own clients, glutamine is a safe and effective supplement for gut health, immune function, recovery for athletes, and curbing sugar cravings. Should You…

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March 20, 2024 – Competition Program

3 Comments / Invictus Competition Program / Nichole Kribs

Mobility, Activation & Warm-Up60 Second Banded Lat Stretch (each arm)60 Second T-Spine Pulse on Bench60 Seconds of Slow Controlled Cat/Cows Followed by… Three rounds of:10 Single Arm Kettlebell Deadlifts (right)50 Foot Suitcase Carry (right)50 Foot Single Arm Overhead Carry (right)10 Single Arm Kettlebell Deadlifts (left)50 Foot Suitcase Carry (left)50 Foot Single Arm Overhead Carry (left)3

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