Archives for January 2013

Nuts and Bolts – Double Unders!

Nuts & Bolts Double Unders clinic with Shane Rogers from RPM Speed Rope!

Big thanks to Shane for putting on a really great Double Unders clinic for our Nuts and Bolts class tonight!  We had 35 people show up and we saw LOTS of new Double Under PR's and first Double Unders accomplished!  Look for Shane to return for another clinic in the next couple of months, to teach and refine!

Great job to all of you who came out and took some lashings to focus on some technique work and get better!



And look at this pretty lady getting a PR on unbroken Double Unders – with a 2 minute tutorial and in a dress!


Got Double Unders?

What Would You Call This?

IMG_4775CrossFit WOD

3 Rounds for time:

  • 4 Power Snatches -135# M/95# W
  • 12 Pistols (6/side)
  • 20 Toes-to-Bar

Strength Focus

Bench Press
Heavy Set of 3
Follow immediately with moderate set of 10

Warm up and work up to heavy set of 3, when you know you are on your last working set do the Heavy set of 3, immediately strip weight down to moderate weight (you have determined this prior to starting the set) and go right into the set of 10.


Welcome to your 1st class, Scott I. and Dan D.!


Food IS Fuel

Performing on Paleo
Written by Tino Marini

“Awesome, my waistline is shrinking but I feel so lethargic in
workouts and it takes me forever to recover from a heavy squat session.”

Many of you have made the switch to an urban paleo diet – eradicating
grains, legumes, dairy products, refined salt, refined sugar, processed
oils and also post-workout supplements.  The question, is how has it
affected your performance in workouts and recovery after?

Fact is, if you are already pretty lean and just looking to put on
some muscle mass or lose that final bit of softness, you may need to
increase your food consumption. Yes, you may feel that your portion size
has drastically increased, but to get sufficient calories to perform
and function as an athlete, you really need to be eating more often.

Below are my top five tips for athletes who are lean and looking to
focus on fueling for optimal performance without any kind of
supplementation, dairy or sugars.

  1. Start Strong – Around 90 minutes before a training
    session a meal rich in protein and fats can help to increase energy
    levels and performance. The meat and nuts breakfast is a favorite of
    ours at Invictus.  Check out this good article from strength coach Charles Poliquin for a good explanation of the advantages of the meat and nuts breakfast.
  2. Wake Up Your Brain – Personally, I like to have a
    strong black coffee just before I workout.  The caffeine keeps me alert
    and helps give that extra boost during the session. But be sure you’re
    drinking plenty of water before, during and after the session also. As a
    good rule of thumb, try to drink at least 12 ounces of water before
    your first coffee every day.
  3. Recover Quickly – Post-workout, which is anywhere
    around 30-60 minutes after training, I would recommend a small meal
    containing protein and carbs. An example may be, two small chicken
    breasts with a side of sweet potato mixed with applesauce. Try and stick
    to lean meats and starchy vegetables post workout. Replenishing
    glycogen stores with the carbohydrates and amino acids with quality
    proteins enables your body to recover more effectively and efficiently
    so that you are ready for that next workout or your long work day ahead.
  4. Biggest Meal of the Day – Around 90-120 minutes
    after your post-workout snack you should have your largest meal of the
    day, comprised of protein, carbs and good fats. Load up on your veggies
    until your heart’s content, the green leafy types are the best! When we
    talk about good fats, many people’s first instinct is to grab a packet
    of nuts (unsalted of course), but there are so many other good fats you
    can eat that are actually more beneficial than a handful of almonds.
    Incorporating avocado, olive oil or coconut milk into your meal is a
    great way to add those fats in. For dinner, your meal should be pretty
    similar. Remember that for your protein source, try and select the best
    quality cut of meat, it really does make a difference!
  5. Don’t Go To Bed Hungry – Experiment with eating
    something around 90 minutes prior to going to sleep. You don’t want to
    feel full, but also do not want to go to bed feeling hungry. This may
    come in the form of a snack, or it may be your dinner depending on what
    time you arrive home. The old rule about no carbs before bed is untrue.
     A little bit of good carbohydrates can actually help promote sound

Play with these five tips and let me know if they help to improve your performance and recovery!

Friday, February 1

1.  4 Rounds of:
Max unbroken tng cleans 225/155
1 min rest between rounds.

2.  Lil' bit bigger"Filthy 50"
50 Box Jumps, 24/20 – games standards
50 Jumping Pullups
50 KBS, 53/35
50 Walking Lunges
50 TTB
50 Push Press, 65/45
50 Back Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double Unders



If you dive head first into a goal, you cannot have a back up plan. Having a back up plan implies that you expect to fail, and that is unacceptable. This can be applied to all walks of life, whether you are striving to be a dad, operator, or the next CrossFit champion. You must commit 100% to the goal at hand, and through thick and thin, fight for whatever it is you are striving for. At all cost, do not let negative influences or a bad day deter your from that goal because it is YOU who controls your destiny. So, whether you are 5, 25 or 50 years old, find something to go after and commit to it. This not only gives you something to train for, but also direction, and without direction we are lost.

Crazy Admiral



Young Athletes do “Cindy” with a twist


Thursday, January 31

1.  Snatch Complex
Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat
1.  2RM
2.  Max reps with 90% of 2RM

3.  3 RFT: (same as gym WOD, but heavier)
4 Snatches, 165/115 – Power or squat is ok.
12 Pistols – 6/side, alternating
20 TTB

4.  Run
4 x 400m, on the 3 minute


Coach B and the Clean

At this CrossFit Invictus
Training Camp, longtime Olympic-weightlifting coach Mike Burgener works
with one athlete who is not reaching full hip extension and is
therefore being pulled forward by the bar. Coach Burgener explains the
height of the bar is often less important than the speed with which an
athlete can pull under it.

If athletes “lose connection” between the time of hip explosion and
getting under bar, Burgener says he tells them to “keep pulling as
they’re going down because pulling on that bar as I’m going underneath
the bar is critical.”

At that point, the athlete begins cleaning from just above the knee.
Burgener advises him to shrug and let the shoulders lead him down under
the bar.

“You gotta shrug down and around that bar,” he tells him. “As I’m
doing the shrug under, I’m not trying to pull the bar up, I’m trying to
shrug myself down under the bar.”

Coach Burgener illustrates the point with pictures and video, and the
overall message is clear: finish the second pull by extending the hips,
then pull under the bar like a junk-yard dog.

Download as SD Windows Media.

Download as SD Quicktime.

Food IS a Drug

You have a choice.  Watch this.  It's powerful.



Now go eat more vegetables and fruits.


Jump, Press, Jump

Warm up:
Farmers and Lumberjacks

Skill work:
HSPU - stink bugs, stink bugs on box

AMRAP in 7 Minutes:
15m Broad jump
7 Push Press
14 Jumping Jacks
Game: Musical Medicine Balls


“The Admiral”

"The Admiral" 

3 Rounds:

20 Burpee Pull Ups 6-10" above max reach

20 Front Squats 155# M /105# W

20 Box Jumps  24"/20" – Games Standard

IMG_4653Nuts and Bolts Focus was Squats tonight. Mac, Danielle and Ingrid took advantage of it and got some great coaching from Lisa and Lindsay.