The Great Kettlebell Swing Debate Written by C.J. Martin for CrossFit Invictus Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . . IT DEPENDS. (I know, the least satisfying answer ever . . . but almost always the most accurate and best.) Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you, or if there is a hybrid option that might work better. The Russian Swing The Russian swing starts with the kettlebell just below the groin (above the knees) and is swung to chest level – approximately a 90-degree angle to the torso. The movement is short, brisk and compact. It is a...Read more

6 Practical Tips for Prioritizing Quality in CrossFit – By Chris Garay for Breakingmuscle.com So you have been doing CrossFit for some time now, and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on how incredible it is that you are improving your body’s health and capabilities. Getting your first chin up, muscle up, or handstand push up is an accomplishment worth celebrating. But as you continue to progress in CrossFit, you might reach a point where you find yourself pushing harder and harder to get extra reps and rounds to the detriment of your form and technique. This is not the way to go. If the quantity of reps you perform only increases by sacrificing the quality of said reps, then your body is likely to reach a plateau, or worse, incur an injury. Rather, you...Read more

For most of us, CrossFit is just an awesome workout that utilizes functional movements, done at a high intensity, for the betterment of our health and fitness. But for some of us, it is becoming more of a sport. And as the number of athletes from CFG competing in the sport of CrossFit continues to grow, the coaches would like to provide a few tips that have served us well over the years or are things we wish we had known when starting to compete. The following tips from breakingmuscle.com help to sum up the basis of our thoughts.   Tip #1: Listen to Your Body Don’t get caught up in the three-day-on-one-day-off attitude. This is the work-rest day ratio CrossFit created when the program began and people tend read too much into it. If your body is telling you to stop, then listen. Competing in CrossFit requires you to be...Read more

Hannah working on some climbing rope “sit-to-stands” on Thursday! Strength/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8, 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps OR 3 Pull-Ups/Ring Rows + 3 Dips for 3 rounds)Minutes 3-4, 9-10, 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Minutes 5-6, 11-12, 17-18: L-Sit Hold x 45 seconds accumulated time Conditioning Against a two-minute running clock, complete as many reps as possible of: 3 Hang Power Cleans (135/95 lbs) 6 Shoulder to Overhead 9 Front Squats Burpees x Max Reps Rest 2 minutes between sets, and complete a total of five sets. If less than Rx’d weight is used, write that in the comments. Barbell weight should allow time for burpees every round.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Is there any better way in the world to do plank holds? Strength Overhead Squat (2-4 reps) Every 3 minutes, for 18 minutes (6 sets): 2-4 reps Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches (50/35#) 10 Box Jump Overs (24/20#)Read more