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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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March 20, 2024 – Invictus Athlete Program

1 Comment / Invictus Athlete Program / Nichole Kribs

Mobility, Activation & Warm-Up 60 Second Banded Lat Stretch (each arm) 60 Second T-Spine Pulse on Bench 60 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

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February 28, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Three sets of: 100 Foot Double Kettlebell Front Rack Carry 100 Foot Double Kettlebell Overhead Carry 15 Banded Face Pulls 15 Banded Presses 5 Broad Jumps (for distance) A. Take 15-20 minutes to build to today’s heavy… Clean and Jerk Compare to 1/17/24. B. Five sets of: Push

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How To Stop A Cold Dead In Its Tracks

2 Comments / Calvin, Supplements / Calvin Sun

Written by Calvin Sun (Originally Published February 28, 2017) You know the usual symptoms: that tickle in the back of your throat, that first sniffle of the nose, or maybe your joints start to feel a little achy and you suddenly feel tired for no reason.

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Invictus athlete doing a snatch in the CrossFit Open 18.3 workout.

Should You Do The CrossFit Open?

Leave a Comment / Community, Invictus Blog / Tricia Moore

Written by Tricia Moore Every year, it’s a question we hear from both our veteran and new athletes, “Should I do the Open?”. Or, “Hey what this Open thing all about?” Here are 5 reasons you should do the CrossFit Open! What is the CrossFit Open? The Open is

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The Pros & Cons of Keto

5 Comments / Nutrition / Michele Vieux

The Pros & Cons of Keto Written by Gino Escalante A few years ago, before #keto was all the rage, I followed my taste buds into the Ketogenic Diet. I knew that the foods I loved had fat in them: bacon…heavy cream…eggs…meat. I hope this conjures images of juicy goodness. There’s lots of it in

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4 Tips for Hinging Greatness

Leave a Comment / Kirsten, Movement Drills and Progressions, Tino, Weightlifting / Kirsten Ahrendt

Written by Kirsten Ahrendt (with contribution from Tino Marini) I want to open a dialogue on hinging and some points of performance that I think are important to reinforce in regards to Deadlifts, Romanian Deadlifts, Death Marches, Single-Leg Romanian Deadlifts, etc. (internal torque movements) that I experimented with at the

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What to Pack in Your Food Cooler for Competition Day

Leave a Comment / Jean, Nutrition / Jean Thorson

Written by Jean Thorson It’s finally here. The big event that you have been training hard for. The gym bag is packed with all your shoes, two jump ropes, knee sleeves, lifting belt, tape, extra socks, a couple changes of clothes, towels, mobility gadgets and

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A Case Against Mixed Grip Deadlifts

6 Comments / Anatomy & Physiology, Weightlifting / Michele Vieux

Written by Michele Vieux It’s a stronger grip hold than the traditional, double-overhand (pronated) grip and most athletes are able to lift more weight while using it – two strong cases for using the mixed grip (one hand pronated and one hand supinated) for the deadlift. But are those

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January 9, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Three sets of: 100 Foot Single Arm Overhead Carry (each arm) 100 Foot Suitcase Carry (each arm) 20 Alternating Shoulder Taps (plank position) 20 Banded Pass Throughs 20 Banded Pull Aparts Followed by… Five sets of: 4 Lateral Hurdle Hops Rest as needed *Perform back and forth across

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