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Written by Libby Landry & Michele Vieux

The wrist, like any joint, requires a certain amount of motion in order to properly function. A lack of mobility and strength in it can increase your risk of injury. Let’s be real though, the wrist is often neglected in most people’s training. Deficits in strength and mobility of the wrist are...
Most people train both pulling and pushing overhead and forward, but rarely address it backwards. This overtraining of shoulder flexion and undertraining of shoulder extension can lead to achy, injured shoulders. Here are some stretching and mobility exercises that can help loosen up your...

Your body needs energy to reach it's potential. This isn't new scientific information. Regardless of what kind of exercise you're doing, having high energy levels can prevent you from premature muscle failure or exhaustion. A good choice of pre workout can give you an energy boost and delay...

I’ll say it right now. Anyone claiming that, in general, a movement is not functional is BS. One must evaluate an individual’s needs and then decide whether something will be functional for that individual. Are Olympic lifts functional for a father who holds a desk job and wants to be able to...
People wear it like a badge of honor, almost bragging about it…."Pfff, I don’t need much sleep. I function just fine on 6 hrs. I’ll sleep when I’m dead.” You are all wrong. Sleep deprivation is a serious thing and you should be taking it seriously. You’re not being lazy or less productive if...
I sought out The Sect. There is a type of programming that gives you that burn in your throat while you gasp for air, makes you move heavy loads of iron, and crafts your body into a machine that can operate for long periods of time. Variations of these methods exist a lot of places, but very...

Written by Connor Nellans

If I don’t have enough time to do, a warm-up, mobility, strength, conditioning, etc. then my go to is always Locomotion.

Many people work 9 am to 5 pm, Monday through Friday. They may workout or train for an hour or two during their busy work day, but there is not enough time for long bike rides, long runs, hiking big mountains, or doing anything epic or adventurous. This is what the weekends are for.

Your spine is capable of doing a lot and unfortunately many do very little with it. This lack of movement can cause your back to become very tight and immobile. Here are 3 movements to play around with to regain some of your mobility and loosen you up!
January is the typical month to reevaluate your exercise routine. Everyone is doing it this time of year. Especially if the inches or pounds have encroached upon your frame, we generally take this time to revisit our plan to see if there are some things that need to be revised for the upcoming...
Still not getting your muscle ups? Rarely hitting 90+% on lifts? Still can’t do a handstand? Still have tight shoulders and hips, etc...? Here are 2 Rules that I apply to all of my clients and athletes!
 
Rule #1: Maintain an 80% success rate during training.
 
If you decide...

Swim, bike, run, jiu-jitsu

Losing weight is probably one of the hardest battles that anyone can face. Not only does having excess weight impact your self-esteem but it can markedly affect your appearance and lead to depression and anxiety. Of all available weight loss methods, proper diet and nutrition are the most...

It’s that time of year again, isn’t it? The crush that comes at the end of the year has us all thinking about what’s next, and how to make it happen. The good cheer and amazing food added to social engagements and a sparse amount of daylight inevitably get many of us off track with healthy...

HPC

The World of ULTRA

by KILL CLIFF / December 13, 2018

As I sit here behind my keyboard and think back to Oct 26/27 2018 where I was behind my handlebars competing in the 6-12-24 World Time Trial Championships in Borrego Spring, CA. I attempt to bring together my thoughts on my pre-race, race, my training, my nutrition and most of all my head.  In...

Video by Nick Hawkes

Hint: You can do 70% with food!

There are thousands of weight loss formulas circulating the internet right now and most are touted as the real deal. When starting a weight loss program, it’s important to keep in mind that your success (or lack thereof) may very well be determined by things like...

Written by Connor Nellans

HPC

Climbing Cliffs

by Alden Mills / December 4, 2018

Long before I accomplish anything of significance – and by significant, I mean something that takes a protracted amount of time to achieve – I set about climbing the single most important “cliff,” the one in my head. I call those mental cliffs my “demons of doubt.” I met them early on in life...

When working with a lot of clients, athletes and members in the corporate wellness world, a common “complaint” is the difficulty in staying on track with nutrition while traveling for work **raises hand in solidarity** Believe me, I totally get it. I travel with CrossFit Level 1 Seminar Staff...

HPC

The Skinny On Fat

by CrossFit Invictus / November 30, 2018

Ever notice how a particular food can become all the rage only to drop out of fashion a few years later? And how the food or nutrient that our doctors told us to get more of in 1990, can morph into the one they are warning us against today?

Written by Michele Vieux

When you attack workouts like Cindy, you are potentially facing hundreds of air squats in one training session which can lead to muscle fatigue. By varying your stance throughout the workout and reps, you are able to use slightly different musculature – enough so that you can continue to move...

We tend to spend more time indoors during the colder winter months and that means less fresh air and more time spent in close quarters with other people. If you are around other sick people, this can be a recipe for getting sick. Cold and flu season often lasts from early October through early...

Monday: Baked chicken breast with broccoli and brown rice.

Lifting gains can be made for a couple reasons – sometimes they are due to improvements in technique and sometimes because of increases in strength. Below are two technique tips and two strength drills for to try so you can make some #gainz.