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Getting Butterflies Thinking About Butterfly Chest-to-Bar Pull-Ups

Leave a Comment / Blog, Gymnastics, Movement Drills and Progressions, Pull-Ups, Travis / Nichole DeHart

Written by Travis Ewart I love checking the Invictus blog every night to see what the workout is for the next day. I don’t know what it is, but when I see that the workout has pull-ups or chest-to-bar pull-ups, I get very excited. I know it’s not…

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Do Not Skip Your Shoulder Warm-Up! Do THIS Instead

Leave a Comment / Blog, CrossFit Invictus, Michele, Mobility, Rehab & Prehab, Warm-Ups / Nichole DeHart

Written by Michele Vieux It’s really easy to skip a warm-up on a because it’s “just shoulder press” and “we are starting light”. However I highly recommend that you DO warm-up by spending your time doing simple mobility and activation drills for the thoracic, shoulders and…

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3 Variations of Toes-to-Bar

Leave a Comment / Blog, Coaching, Gymnastics, Travis / Nichole DeHart

3 Variations of Toes-to-Bar Video by Travis Ewart This video reviews a few different variations for executing toes-to-bar. Every athlete needs to practice different variations of toes-to-bar so that they know which style they prefer based on the workout. The 3 variations in the video are: 1) Straight Leg Swing Make sure your hamstrings are prepped…

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Reverse Snow Angels – Purveyors of Posture

1 Comment / Blog, CrossFit Invictus, Mobility, Travis / Michele Vieux

Video by Travis Ewart Sitting at a desk too much? How is your posture as you read this? The dreaded “shoulder roll” is easy to spot, not only because of the evident poor posture but also because with the introduction of technology to the world, we have become…

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Bar Muscle-Up: Drill For The Swing

Leave a Comment / Blog, Gymnastics, Movement Drills and Progressions, Travis / Nichole DeHart

Video by: Travis Ewart Breaking down complicated movements is an absolutely necessary step to improving the finer details of a skill. The bar muscle-up can be a difficult movement for even the most seasoned of athletes, leading to “chicken winging” or the feeling of tipping over the bar with…

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A How-To for the False Grip

Leave a Comment / Blog, Coaching, Gymnastics, Movement Drills and Progressions, Travis / Nichole DeHart

Video by Travis Ewart Since the 2016 Regionals and the announcement of Regional Nate, strict muscle-ups have become a movement on many athletes radar. This can be a challenging movement to train as it requires a base level of strength as well as proper positioning on the rings to…

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Rope Pull-Up Taps

Leave a Comment / Uncategorized / Nichole DeHart

Video by Travis Ewart The legless rope climb is a skill seen in many competitions. It is also a skill that an athlete can have mastered in training but, depending on the work required before the legless rope climb or how fast they went out of the gate, can easily be lost…

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Donkey Kick Drill for Handstand Improvement

Leave a Comment / Uncategorized / jaimie

Video by Travis Ewart Feeling like you need to be more consistent with your handstands? Wanting to improve with your handstands? Then start incorporating this drill into your warm-ups. It not only is a great drill to warm up the shoulders but it also helps athletes become more confident…

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Upper Anterior Chain Opener: The Banded Scarecrows

Leave a Comment / Uncategorized / jaimie

Video by Travis Ewart Invictus Athlete gymnastics coach Travis Ewart describes and demonstrates the Band-Assisted Upper Anterior Chain Opener, more easily referred to as “Banded Scarecrows”. With pushing and pressing comes a tightened Upper Anterior Chain, and to help alleviate some of this tension we bring you the…

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Handstand Push-Up Negatives Explained

Leave a Comment / Uncategorized / jaimie

Video by Travis Ewart Invictus Athlete gymnastics coach Travis Ewart discusses and demonstrates Handstand Push-Up Negatives, both to a deficit and without a deficit. Handstand Push-Ups can be somewhat dangerous if an athlete is unprepared physically to hold their own body weight while in an inverted position, as they may lose…

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