Training for the Three Peak Challenge
Video by Nick Hawkes & Holden Rethwill

On October 5th, we will be embarking on the Three Peak Challenge. This journey involves summiting three of Southern California’s tallest peaks all within the same 24-hour period. Two of our passions in life are fitness and the outdoors, so what better way to celebrate both than to combine the two of them together in a huge test of both physical and mental stamina.

Our “Why” & Motivation for the Three Peak Challenge

When discussing our true “why” behind what will get us through the tough times of this challenge, we both decided upon something that is close to both our hearts. Parkinson’s disease has taken the life of Holden’s grandfather and is currently affecting Nick’s mother.

For those of you who don’t know about Parkinson’s, in the simplest of terms, it is a disease that takes away our ability to move freely. It makes simple tasks that we all take for granted, like signing a birthday card, extremely difficult. This is why we have teamed up with the Michael J Fox Foundation. We want to celebrate our ability to move and do so in a way that gives back to those who have had it taken away from them.

Three Peak Challenge Training Plan

The Three Peak Challenge is no easy feat, we know, but we also know we can go in as prepared as possible by adjusting our training to incorporate these things. We encourage you to give some of these a try if you’re planning a trek, to incorporate more low to medium exertion workouts in your program, or even just to spruce up your routine a bit with some new ideas.

Get outside and hike! We like to use a weighted vest as much as possible and also train at elevation so we can get used to the altitude and breathing.

When we can’t get to a mountain, we like to use sled drags to get used to the slog that hiking can be. Go outside and drag it around the block a few times, even up to two miles. It should be set at a weight that you can do so without really stopping.

Box step-ups are an obvious choice. Adjust the height, hold weight, wear a weight vest, do lateral step-ups. Get really strong going up.

Since lunges are the key to the universe, it makes sense to incorporate them into training for a monstrous challenge like this one. Mix it up with different types of lunges – walking, alternating reverse, lateral, bowler, jumping, weighted, etc.

How to Participate in the Three Peak Challenge

Our goal is to raise $3000 and donate it to the Michael J Fox Foundation’s research for Parkinson’s Disease. Please click here to donate.

If you are interested in joining us in our training or on our journey – please send us your videos or email, questions or comments to Holden or Nick.

Get more info on the day of the event and how you can participate.

We hope that this resonates with you, and every dollar can help the research foundation!

Thank you!

Holden and Nick

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You’ve seen swimming in the Games and noticed our Thursday active recovery swim workouts. Interested in throwing in some pool work to your weekly routine, but don’t know where to begin? Let’s start with some basic drills to improve technique.

Just Breathe
The whole my-face-is-underwater thing can be intimidating at first. Even when relatively fit people first start swimming, beginner-swimmers will often complain of their heart rate sky-rocketing after a couple of laps. No, you’re not THAT unfit. But, learning to control your heart rate and stay calm while swimming comes with some practice.

Underwater exhales: With your head underwater, exhale all the air in your lungs. This will help if you feel panicky with your face underwater while swimming. Accumulate 10 reps.

Breathing to the side: Building on the above exercise, with one-arm hold onto the side of the pool, place your face in the water and expel the air in your lungs through your nose. Next, pivot your head to one side (away from your arm) and breathe in through your mouth only. Repeat this process before switching arms to practice on the other side. Pro tip: You should not be swallowing a bunch of water here!

“Use your legs!” – Ricky Moore
Seemingly obvious, but the kick is what propels you forward. The kick in swimming should come from the hips, not from (solely) the ankles/feet. However, practicing with just your legs will force you to use them properly without relying on power from the arms. Pro tip: Your hips should be rotating side to side, not staying straight the entire time.

Kickboard, head up: Use the kickboard as a warmup to get your legs going. Most community pools have these available. Extend the arms in front, head out of the water, kick for 4 x 25, resting on each wall.

Kickboard, head down: This builds on the first drill, but keeps your head in the water. This will help you get more comfortable with breathing while moving dynamically without yet adding in the arms.

6-1-6: Six kicks, one stroke, six kicks. This can help develop your kicking power and aids in learning body balance. Practice this for a few lengths.

“I don’t know what to do with my hands” – Ricky Bobby
Arms only: Your pool should also have little buoys that you can place between your upper legs so you get less assistance from them. Go for 4 x 25, resting on each wall.

Catch-up drill: This drill is great for teaching beginners proper mechanics of the stroke. Swimming freestyle, leave the left arm outstretched while the right arm goes through one stroke. Your left arm will not begin until the right one touches it. It’s like a hand-off.

Single-arm freestyle: With one arm by your side, swim front crawl (freestyle) with only the opposite arm. This drill can help with balance and control. The key here is to keep your midline tight (pull your belly button into your back — just like a hollow body!).

Just like with anything we do in the gym, swimming takes some practice and “time under tension” to feel more comfortable. Think of it like a barbell warmup for the Oly lifts or a gymnastics progression, breaking the movement down can help build capacity, good technique, and slowly dose the intensity. Let us know how it goes! Happy swimming.

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When was the last time you came into the gym, saw the workout written on the board, and thought to yourself that there was no way – based on how you were feeling that day – you could hit the prescribed percentage? It happens to everyone at some point or another. Now there are two ways we can go mentally when this happens.

Option #1
The first is to be discouraged, feel like you are failing and try to hit those percentages anyway, which often leads to missed lifts and more negative self-talk. Not a great option!

Option #2
The second option, which I believe to be much healthier for cultivating positive self-talk and longevity in your training, is to use Rate of Perceived Exertion (RPE) as your training guide for that day!

What is RPE?
According to the Cleveland Clinic (1), RPE is a scale of intensity for your exercise. The RPE scale runs from 0–10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.

0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy

Now the interesting aspect of RPE is that it can change from day-to-day. Sometimes 75% of a back squat can feel like an 8 on the RPE scale and sometimes it can feel like a 2. We all have had both of those types of days, for better and for worse.

How to Use the RPE Scale in Training
On those days where 75% of a back squat feels like an 8 on the RPE scale (your sleep wasn’t great the night before, work was crazy, you didn’t eat enough, etc.), don’t be afraid to adjust your weights and workouts accordingly. Reframe the percentages around what feels light, moderate, heavy, and very heavy in your mind and for your body that day. It may mean that you are squatting much lighter than prescribed percentages for that day, and that is perfectly fine!

Give yourself permission to prioritize quality movement over the amount of weight you move – that is the secret to staying healthy and having longevity in your training!

Resources
(1) https://my.clevelandclinic.org/health/articles/17450-rated-perceived-exertion-rpe-scale

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10 Invictus Beach WODs – Little to No Equipment Needed
Written by Libby Landry

For those of us who have the luxury of living in sunny San Diego, taking our fitness out to the beach in the summer is a must-do. Even if you can’t get your toes into the sand, there’s a few reasons why we think you should at least take your workout outside this summer.

New is Exciting!
First and most simply, switching up your routine can be more fun. It makes it “new” and more exciting than what you’re used to. We are habitual creatures, so this expands the margins of our experience. Further, this change in environment forces you to work a little harder; meaning, with the inputs constantly changing while you’re outside, your brain and body have to work a little harder to adapt.

Vitamin “Sunshine” D!
We also get the added benefit of exposure to vitamin D. Vitamin D is a fat-soluble vitamin that is produced endogenously when ultraviolet rays from sunlight hit the skin and trigger vitamin D synthesis. Vitamin D promotes calcium absorption in the gut, modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. In adults, vitamin D deficiency can lead to osteomalacia, resulting in weak bones. Symptoms of bone pain and muscle weakness can indicate inadequate vitamin D levels.

Free for All!
Lastly, beach workouts are free, you can do them with little to no equipment, and you can bring all your friends! You can make a day of it and get everyone involved. Even carrying the cooler from the car can become part of the workout!

10 Invictus Beach WODs to Try This Summer
Now…onto the good stuff! Here are enough workouts to get you through your vacay or, if you want to spread them out, one for every Sunday Funday of the summer!

AMRAP in 30 minutes of:
30 Lunges
30 Burpees
Bay Swim, out and back
**Pick a target in the water that will take you no more than 5 minutes to get there and back.

Run 3 miles.
Because running in the sand makes the calves look great.

Every 3 minutes for 18 minutes (6 sets):
Sprint 100 meters

Complete 5 rounds for time of:
Run 400 meters
25 Burpees

AMRAP in 20 minutes of:
5 Push-Ups
10 Air Squats
15 Sit-ups

Mini Kinda Murph
800 meter Run
100 V-Ups
150 Pushups
200 Squats
800 meter Run

Grab a rock -or- sandbag -or- a cooler full of ice cold summer time beverages…
21-15-9
Thrusters with your odd object
Burpees

For this one, grab a friend! (I go, you go style)
AMRAP 20 minutes of:
5 Pushups
10 Lunges
15 Squats

Tabata This, Tabata That
(1 set = 20 seconds work/10 seconds rest)
Plank Hold x 8 sets
Tuck Jumps x 8 sets
High Knees x 8 sets
No-Push-Up Burpees x 8 sets

Finally…fill a backpack up and go for a 1-3 mile ruck.

References:
https://ods.od.nih.gov/factsheets/VitaminD-health%20Professional/

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4 Tips for Running on the Assault Runner
Video by Nuno Costa

Invictus Endurance Coach, Nuno Costa, highlights some key technique points for the Assault Runner, which is very different than running on a regular treadmill that spins itself. With the Assault Runner, you are the one propelling the mill.

The Assault Runner will also punish you for technique mistakes like heel striking and reaching too far out front or behind. It’s a great tool to use not only to diagnose mistakes, but also to help correct them. It will be much easier to run on the Assaut Runner with proper technique so you’ll start to get a feel for both bad and good positioning.

Other than technique, there are a few other things to consider – Coach Nuno covers these, and more, in the video, so make sure to check it out!

4 Tips for Running on the Assault Runner

1. Run in the center of the runner – If you are too far back from the middle and the runner won’t move and if you are too far up front you will go way too fast.

2. Arms go cheek to cheek – What are the arms doing? We want the arms (elbows to be close to 90 degrees) kept close to the body while we run. The arms dictate the rhythm for the legs to move. When the arms move then the legs will follow.

3. Don’t break at the hips – Your body should be in a straight line from your shoulders to your hips to your ankles.

4. Don’t reach! – A quick cadence will keep you from overreaching out in front and over extending out the back.

Looking for more running tips? Coach Nuno is an expert on not only running technique, but nutrition, strength & conditioning, mobility, mindset and strategy for your next race or even if you just like to run for fun! Even if you don’t live in San Diego, you can be coached by Nuno through the Invictus Endurance online program.

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The Ultimate Guide to Double-Unders
Written by Michele Vieux & Nichole Kribs

Some of us grew up jumping rope, participating in events like Jump Rope for Heart and other jump-a-thons. Double Dutch was a common game on the playground for many. Boxers and other fighters are known for their crazy rope skills as well – crisscrossing the rope while spinning in circles and jumping on one foot.

Then there are those of us who get tripped up even looking at a rope but WANT to be able to perform fancier versions than the sloppy single jump, not only to look cool but so that we can get the biggest bang for the buck on our workouts.

No matter where you are in your jumping journey, there’s always room for improvement. This guide will help advance you to the next level of Double-Under Ninja whether you’re already knocking out 10 in a row or if you’ve set your sites on your first rep.

Let’s start from the beginning. If you are past this point in your journey, you can skip down to the skills and drills portion to refine your jumping and spinning technique.

What is a Double-Under?

Double-unders, or dubs, as they are also known, is a way of jumping rope but instead of the rope passing under the feet once for each jump, it passes under twice. The speed of the jump remains the same, but the speed of the rope must be much quicker to execute these.

1 Jump + 2 Rope Revolutions = 1 Double-Under

Why do we do double-unders?

What better way to increase the heart rate with little equipment and space needed, especially if the weather outside is not conducive to running or you don’t have access to the outdoors? This exercise requires only you, a rope and a tiny bit of floor space but gives you one of the biggest bangs for the buck as far as cardio and more!

What are the Benefits of Doing Double-Unders?

The double-under provides many benefits for athletes, like providing a great neurological stimulus, improved general physical fitness (cardio) and assists with agility, balance, accuracy and coordination. Why is developing neurological adaptations important? Well this can help neural pathways linked to muscles be more efficient in transmitting messages!

Double-Unders vs Running

Although some of the benefits are similar between double-unders and running for improved general fitness, dubs offer more for neurological adaptations than running does. The two also have some things in common when it comes to technique, however, it is still possible to run with poor technique but improper technique on double-unders usually means that you aren’t able to consistently complete reps and/or that you leave the gym after a workout that includes them with whip and lash marks on your arms and legs.

With both running and double-unders, poor technique can lead to injury, so it is recommended that you manage your volume and get a coach’s eyes on you before attempting too much distance or too many reps.

Muscles Worked When Doing Double-Unders

Of course, dubs work your feet, calves, quads, abs and even forearms and shoulders. But, the number one muscle worked in this exercise is the heart! Just a short burst of dubs – or even just ATTEMPTING them – gets your heart pumping like no other exercise out there (other than the Assault Bike).

Should Everyone do Double-Unders?

Not all of our athletes should be attempting to master this skill. If you have plantar fasciitis or arthritis of the knee, hip or ankle then the repetitive jumping will have too much of an impact on those joints and the foot, possibly worsening those injuries. Check out the section below on alternative movements if you fall into this category.

How to Select a Jump Rope

There are so many rope manufacturers and pretty color combinations to choose from when selecting a jump rope to do double-unders. But all are not the same, especially when you’re first starting out.

How Long Should My Jump Rope Be?

The length of the rope is important regardless of which type of rope and which weight you choose. There are two ways to determine the proper length of the jump rope. The first is “static” rope length.That’s the actual length of a rope not in motion. Stand on the middle of the rope and pull up either side. The handles should be about armpit height or if you’re new a little bit higher.

The second is “dynamic” rope length. That’s the rope in motion where the athlete’s mechanics can influence the effective length of the rope. Again, for those who are newer, a little bit longer rope is usually desired. When standing, there should be a little bit of slack on the floor, but not so much that you’re going to trip all over it. Most places you may purchase a rope can help with that.

How heavy should my rope be?

The weight of the rope also matters. If you are just starting on your double-under venture then a heavier rope may be more beneficial for you. A heavier rope allows for more feedback so you can ‘feel’ where the rope is when jumping.

For those who have double-unders but are looking to improve in efficiency and speed then a lighter rope with ball bearing handles is recommended. The light rope, coupled with a ball bearing handle, will allow you to whip your wrists quickly for a fast turn over on the rope, making for very speedy double-unders.

And yes, you should purchase your own rope so that it is the perfect size, weight and speed for you! This is crucial for those looking to master this skill.

How to do Double-Unders

Step #1: The Jump

Just like when we are learning any new movement, we start with the basics. Beginners, do this first, even before you pick up a rope!
Without a rope…Start by practicing jumping on the balls of your feet with a tight, straight midline and neutral spine.
While you are jumping, review the concept of pulling the knees up and landing on the balls of the feet with the heels gently kissing the ground.

Take a video of yourself to see if you are performing any of these faults so that you can correct them BEFORE you add the complexity of a rope in the mix.

• Double-Under Fault #1: Donkey Kicking (Kicking the feet behind you)
• Pike Jumping (like a dolphin kick)
• Tuck Jumping (super high, knees-to-chest jump)

These faults disrupt the ability to jump efficiently, as well as losing the midline stability during the jump. You should be jumping with your feet under the hips and toes pointing forward. Your jump should be virtually silent so no stomping!

Step #2: The Single-Under

Once you have a solid and consistent jump that is free from the errors above, you can begin using your rope. Keep these things in mind.

• Elbow and Hand Placement: These are what determine your rope position. Your elbows should be at your sides and hands at a 45 degree angle to your body. You should be able to see your hands from your peripheral vision at all times during your jumping. If you have your hands way out to the side then you’ll lose sight of the rope and the rope will become shorter, resulting in a higher jump to clear the rope and you will be punished with the very painful rope whips on the backs of your legs.
• The Jump: The jump should be the same as Step #1, relaxed and easy on the balls of the feet with a strong midline.
• Shoulder Position: Your shoulders should be back with a tall chest but the upper body and arms relaxed.
• Wrist Speed: Practice spinning the rope with a flick of the wrist (instead of arm circles). Mimic shaking your hands dry and that will help give you an idea of the wrist speed.

Even the single-under is challenging for many so until you are a single-under ninja, don’t move on to attempt the double-under as the neurological component isn’t there yet. Continue to work on the single-under before moving on to Step 3.

Step #3: Jump, Jump, Jump, explode (double-under attempt)

Solid with your singles? Now it’s time to turn up the speed – of the rope, not the jump – and hit some dubs! Most beginners will still need to mix in singles with their doubles for a while before they are able to string together multiple reps of dubs.

• Single, single, single then double attempt. Finding an even cadence with the singles and then attempting the double usually assists athletes in finding that pace with the double-under. Frequently, when trying to go for a double-under right out of the gate, people tend to try to jump too fast and cannot find the correct timing.
• Keep the speed of the jumping should remain the same throughout and you should speed up the ROPE on the double-under attempt.
  Common faults in double-unders and their fixes in this step include:
  • A double-jump as you double spin. Understand that the jump for the double is more explosive than the single jump and you should be jumping higher and spinning the rope faster at the same time to make the double-under happen.
  • The tuck jump commonly returns when athletes first start attempting doubles. Cueing yourself to “become long” or “jump tall” are good cues to straighten the jump.
  • The Traveling Double-Under. This is where you move forward or backward while jumping so that you finish your set a few feet from where you started it. To correct this, pick a focal point and keep your eyes on that while jumping. Draw a circle on the ground and try to stay within it.
  • The Pike Jump. You might also check to see if you are leaning or throwing yourself forward in the jump. If so, give yourself the “jump tall” cue.

If you are not getting consistent double-unders on the 4th attempt, keep working on progression #3. Once the double-under is happening consistently (about 10-15 reps, with singles in between) you can start to take away the singles.

Check out coach Nuno Costa’s tips video for becoming more comfortable with the jumping rhythm for double-unders:

Step #4: Remove Single-Unders

Got a good rhythm with your single, single, single, double and you’re consistently hitting every double you attempt? Time to start stringing together doubles without singles in between reps. You are well on your way to being a double-under ninja!

Start to take one away at a time, that means single, single, double-under.

If you are proficient at the double-under with two singles between the dubs, then take another single away until you’re attempting to make you doubles without singles in between.

Keep removing singles until you are proficient at double-unders without single jumps in between.

Double-Unders for Beginners: How to Improve Fast

Practice! If you’re still working toward dubs then spend time a few days a week working on the drills above. Remember, you are not only creating muscle-memory with this movement, you are laying new neural pathways and that takes repetition i.e. practice!

For those who can do consecutive double-unders but larger numbers escape you, do them before you workout each day. Maybe the first few days it’s going for 30, then the next time it’s 40 and so on. Before each jumping session you should perform 10-20 reps of each of the drills as a warm-up. If this is the case for you, it’s likely that you just need to improve your cardiorespiratory conditioning a bit and guess what will do that? Yep, more reps – practice!

Double-Under Tips

1. Relax!

It may sound crazy or patronizing, but the more you relax, the easier these will be to pull off. When we tense up while attempting dubs, we end up changing our good technique, shortening the length of our rope and even forgetting to breathe. None of those things will help you get better at dubs.

2. Reset Your Jump Rope at the End of Sets

When doing double-unders in a workout, take two extra seconds at the end of your set to place your rope on the floor in a U-shape so that you can easily get into your next round. If you don’t do this, you will waste time trying to untangle your rope and get into your set next time you get to that station.

3. Practice Makes Perfect

Annoying, right? But there is NO way to get better at double-unders unless you practice. And, practicing double-unders will help you get better at other movements as well. Five minutes a day is all it takes to see improvements in a very short amount of time.

4. How to Count Double-Unders

In competition, or if you are doing double-unders as “prescribed” (Rx), then you count ONE rep for every ONE jump that the rope passes under your feet TWICE before they hit the floor again. This can be a tricky movement to judge so if you find yourself in the position of having to count someone’s reps for them, just watch their feet and count every time they catch air. You will begin to learn how to “hear” the double reps while watching them jump, making it a little easier to judge the movement.

Why Can’t I do Double-Unders?

Check yourself for the common faults above and make any necessary adjustments to make sure your dubs are as efficient as possible. Yes, they are tiring, but your arms and shoulders should be excessively tired to the point you lose your grip or have to stop. And you shouldn’t feel like your calves, achilles or knees might explode on your next rep due to the pounding.

If you’ve checked your technique and are fault-free but are still struggling, then it’s likely due to your cardiovascular conditioning. There are many ways to improve that – practicing your dubs is one!

Feel like neither of those is the problem? Or have you suddenly stopped being able to do double-unders when you’ve previously been able to do them? Then your central nervous system (CNS) could be fried. This is usually a temporary condition so make sure you’re getting good rest and just give yourself a mental break, including testing one rep maxes, which use a lot of CNS function, and then see where you are in a couple days.

Double-Under Alternatives

If you shouldn’t be doing double-unders or jumping because of an injury, this is a good opportunity to get creative! Some examples of substitutions for the double-under are Russian Step-Ups, Assault Bike, Kettlebell Swings or Rope Whips. What you should be looking for is something that gives you the same stimulus for accelerated heart rate, explosive movement and for the same amount of time that it would take someone who had good doubles to do that amount of reps.

How to Approach a Double-Unders Workout if You’re Not Quite a Ninja Yet

So what do you do when double-unders come up in the workout of the day but you don’t have ANY yet, or you aren’t quite the ninja with them that you aspire to be? There are a few options, depending on where you are with them.

Single-unders should only be a focus if they continue to be a challenge for you. If that’s the case for you, do singles when doubles come up in workouts and spend time practicing doubles as part of your warm-up or supplemental work (instead of during the workout). A 3:1 or 2:1 ratio is a good plan depending on the your ability. For example, if the workout calls for 50 double-unders, you will do 150 single-unders if you are using the 3:1 modification ratio.

If you have some double-unders but they are still few and far between, set a time limit for you to do attempts in your workout instead of spending all of your workout at that one station trying to get all of the prescribed reps. For example, if the workout calls for 30 double-unders, a very proficient athlete should be completing 30 double-unders in no more than about 30 seconds and an someone who is average with the movement might take 60 seconds to complete the 30 reps, so give yourself no more than a minute to work on double-unders – the amount that the average group coaching athlete would take – and then move on to your next exercise. This will allow you to get the practice of doing them in a workout but also allow you to do other parts of the workout too.

Another modification is to do the double-unders but cut the reps in half. This is a good modification for those who can do single, single, double fairly proficiently. So if the workout calls for 50, you will do 25 and it will probably take you about the same amount of time as the average person doing 50 which means you are keeping the intended stimulus of the workout.

Another option for those who can do single, single, double fairly proficiently but sometimes still miss the doubles is to count “attempts” of doubles. So you will go for the prescribed reps (or even cut them in half) and count every time you ATTEMPT a double, whether you make it or not. So it would look like this: single, single, double attempt (1); single, single, double attempt (2)…and so on. Only count the DOUBLE attempts, even if you don’t actually make them.

Double-Under Workouts

There are a number of ways to test yourself and your improvements made on double-unders. Here are a couple of sample workouts you can do to monitor how much of a double-under ninja you are becoming. Besides the time it takes to complete these workouts, also make note of how your body feels during and after. Are your shoulders less tired than the time before? Did you stay within your circle while jumping? How are your calves and knees feeling? Any soreness? Give them a try and retest every few months. Happy jumping!

Double-Under Workout #1: 100 Double-Unders for Time

(or 50, or 30…depending on where you are in your journey)

Double-Under Workout #2: “Annie”

50 Double-Unders
50 Sit-Ups
40 Double-Unders
40 Sit-Ups
30 Double-Unders
30 Sit-Ups
20 Double-Unders
20 Sit-Ups
10 Double-Unders
10 Sit-Ups

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Rowing for Calories – How To Do It
Written by Shane Farmer of Dark Horse Rowing

One of the most popular questions about rowing for the sake of CrossFit is how to row for calories. Calories show up frequently in workouts as a unit of measurement and seems to be one of the more challenging parts of rowing to understand. Check out our article about the frequency of rowing in CrossFit programming history to see how much it shows up.

It isn’t an overly complicated explanation, but one that warrants a read. We’ll lay it out for you here, so you don’t have to worry about it again.

Being Efficient is Being Efficient

The first question to answer is whether or not we row differently for calories versus other units. And the answer is no.

The most important part of rowing is that you are efficient and that you are able to connect to the machine. Speed comes from your ability to connect to the machine and not from any gimmick or change in technique. What you should strive for is to optimize your connection to the machine which will allow you to apply as much force, acceleration, and distance as possible.

Mechanics DO NOT CHANGE

So when we are rowing for calories our goal is not to row any differently than usual but to prioritize connection through good mechanics which you learn with skill and drill work such as the pick drill below.

When you use good mechanics and technique you can’t help but move faster. But if you introduce movement patterns that aren’t based on sound principles you will only confuse yourself in the effort to move faster.

What is the Monitor Asking For?

When the monitor is measuring for calories what it is actually measuring is calories per hour which correlates to power output which is measured in Watts.

Watts and calories per hour are related in a linear fashion meaning they move together. So when you row for calories you are rowing for power output.

If you wanted to move twice as fast as you were currently rowing, it would require eight times as much energy when rowing for watts or calories. This isn’t meant to scare you but to help you understand the relationship of what is required to go faster.

What this means is that to go that much faster there is an exponential increase in output needed, which reduces both time and the distance necessary to accomplish the required calories.

This concept also works in reverse though. So if you row too slowly, you are punished with an exponentially increasing amount of time and distance.

How can I plan to improve this?

Start by testing various distances, times, and calorie numbers and know your numbers in both pace and calories per hour as it relates to those tests. For example, you can do:

Row x 60 calories for time

Rest exactly 10 minutes

And then…

Row x 21, 15, 9 calories for time w/ 1 minute rest between each

This is just one example. In the Dark Horse program you will find an endless supply of workouts and exercises that will help you build and test your numbers over time. As a result, you will begin to understand how to interact with the machine no matter what workout is thrown at you.

Going into any workout on the rowing machine requires that you understand how to use it. There is no gaming the rowing stroke that can outperform good movement patterns and efficiency. Taking the time to learn the skill will improve not just your calorie rowing but any of your rowing workouts.

Photo Credit: Preston Smith; @prestonsmithphotography

Also Check Out…

Rowing Tips with Shane Farmer

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The post Rowing for Calories – How To Do It appeared first on Invictus Fitness.

All About Burpees
Contributing Authors: Michele Vieux, CJ Martin, Bryce Smith & Holden Rethwill

Tons of health experts are recognizing the benefits of burpees and the simplicity of the movement makes it easy to implement into just about anyone’s strength and conditioning program. Let’s cut the nonsense and dig deep into the burpee for a bit.

Are you ever going to fail a burpee?

The answer is no.

They may get ugly or a bit sloppy at times, but falling down and getting up takes very little skill. They are the perfect analogy for life – you get knocked down by a challenge and you find a way to get back up and continue moving forward. Because of this, burpees are the perfect character building movement.

What is a Burpee?

With a burpee, you may start by jumping your feet back, kissing your chest to the floor, pushing up off the ground while snapping your feet forward toward your hands and then jumping and clapping.

So why do people hate burpees?

Well, number one is that they are hard. That’s no lie. They fatigue your muscles and lungs faster than any movement out there. They are also frequently used as a punishment by gym teachers, football coaches and drill sergeants around the world so they might stir up negative memories for some.

But by following the tips below, hopefully, you can make yours easy – or at least manageable – super fast, and not the part of the workout that you dread or the day you avoid going to the gym.

Burpee Benefits

No matter what your goals are, burpees can have a positive effect on your fitness not just physically but mentally.

The constant repetition and frustration of the movement builds character and perseverance. It teaches you to keep going during even the toughest of times.

Burpees fatigue your muscles and lungs faster than any movement out there and therefore are a highly effective tool to improve your gymnastics strength and overall conditioning.

You also don’t need any equipment or much space to perform them – you can literally do them anywhere. If you cannot make it into the gym, you are traveling, the hotel does not have a gym, or you are stuck outdoors, you can always do burpees.

They are an easy movement to perform where nothing more than your body is required. They give you no excuse to not workout.

Plus, EVERYONE can do some form of a burpee – beginning athletes, people with a little (or a lot) of weight to lose, kids (they LOVE them) and you!

Besides, everyone should be able to get themselves up and down off the floor for quality of life reasons. And if you are an athlete where you hit the ground and need to get back on your feet quickly – volleyball, football, and wrestling to name a few – these are the perfect drill to practice that.

Have you ever surfed? How do you get from the paddling position to your feet? Yay burpees!

What Muscles do Burpees Work?

Burpees are a full body workout and they help you gain strength in the entire body. With each repetition, you will work your arms, chest, quadriceps, glutes, hamstrings, and core.

With some volume accumulation, burpees will have your arms and legs shaking and feeling like wet noodles. Burpees significantly differ from isolation exercises like bicep curls and tricep extensions as they train the whole body as one kinetic chain. You get more bang for your buck and burn more calories in less time while doing burpees at high intensity.

Burpees are dynamic and fast-paced and can be a great addition to any training session. The rapid flexion and extension of the hips make them awesome for learning force production from core to extremity.

Burpees for Weight Loss

Since burpees require very little skill, and they are a movement that uses the entire body, they are great for weight loss workouts. Taking the skill out of a movement means that anyone can do them no matter how tired they get. They might get ugly but they can still be done – you can always just keep moving.

Burpees can be done in any type of workout, long or short. But since burpees are intense in themselves, the best way to use burpees for weight loss is to incorporate them in some sort of high-intensity interval (HIIT) workout.

The length of the intervals can vary but for maximum results, the rest and work periods should be set up so that you are able to push as hard as possible during the work intervals.

For most people, this will mean at least equal work and rest periods but possibly even a 3:1 rest to work ratio.

An example would be this workout that uses a 2:1 rest to work ratio:

Five Sets for Max Reps:

• 30 seconds of Burpees.
• 60 seconds of rest.

How many calories do Burpees Burn?

How many calories you burn doing burpees depends on many factors including how many you do and in what period of time. Generally speaking, the higher the power output, the more calories you burn. So someone who does 20 burpees in a minute is likely burning more calories than someone who does 10 burpees in a minute.

With that being said, there are other factors that come into play like body weight and metabolism but power output is a key factor in calories burned.

How to do a Burpee

There are many variations of the burpee – some allow you to move quickly without too many standards to worry about and some require equipment or certain standards to be met for purposes of judging in a competition.

There have even been attempts to make the burpee harder by adding other movements, like pull-ups or box jumps, into them!

But the basic burpee looks the same – you fall down then stand up.

How to Perform a Proper Burpee

Just like any other movement we do, let’s start with the basics and master those before building on the intensity. The key to strict burpees is the 6-count cadence and maintaining good form through each position. This movement is done for strength improvement and perfect reps. Every position must be hit for them to count.

Proper 6 Count Burpee Video

How to execute 6-count burpees:

1. Squat & place hands on the ground.
2. Jump legs back so you are in the top of the push-up position.
3. Perform a Push-Up Negative (lower yourself with control and perfect position i.e. straight line from your head to your toes).
4. Press yourself back up to the top of the push-up position.
5. Jump your feet back in and so that you are in position 1.
6. Jump and clap hands behind head.

Rev Up the Speed by Removing 3 Counts

Once you are comfortable with the 6-count burpee, it’s time to start picking up the pace! To do this, you will need to start eliminating some steps. The first to go is step 1 – or at least you will need to merge it with steps 2 and 3.

Here’s what that looks like:

Burpee Crash Drill

How to Execute a Burpee Crash Drill:

1. Place your hands on the ground at the same time you are kicking back into the push-up. Remember that we are not going for strict reps here so the more of the actual pushing you can eliminate, the faster you can move and the less you will fatigue your muscles (mostly biceps and triceps). We are also eliminating the squat here to save those quads. In the beginning, you might only be comfortable landing at the top of the push-up however with more practice, you will become more comfortable catching yourself near the bottom.

Try this drill: Using a crash mat if you have one, practice falling to the ground as quickly as possible. Figure out where you are most comfortable landing. Don’t worry about the next steps yet. Just do ten reps of this and see how quickly you can hit the deck.

2. This was steps 4 and 5 in the 6-count burpee. At the same time, you are pressing yourself off the floor in what we would normally consider an “ugly” push-up where your chest rises first (“Cobra”), snap your legs forward by closing your hips rapidly. Try to keep your legs as straight as possible in order to avoid extra squatting. If you’re struggling with this, your hamstring flexibility is likely to blame. Stretch them often and keep doing burpees often.

Burpee Cobra to Hip Snap Drill

Try This Burpee Drill: From the “Cobra” position, snap your feet to your hands as quickly as possible then reset. Keep your feet in the same position (about shoulder width or squat stance) for each rep. Try to hit that position each time so that you aren’t spending extra time adjusting them. Repeat this ten times for speed. This can even be used as part of your pre-burpee warm-up.

3. This is the only part that’s the same as the 6-count burpee. Jump and clap your hands behind your head. Although your feet need to come off the floor for the rep to count, unless there are other standards specified (like touching a target), they only need to come off the floor a teeny, tiny bit. Less time in the air means more control of your body and faster burpees. Don’t stop in the standing position. This is a rebound, not a rest and you should be moving as quickly as possible into your next rep. Basically, as soon as your feet hit the floor after the jump, you should be starting your descent into the next burpee. Think fast arms, fast feet. Swing your arms down and rapidly close your hips. This looks similar to what you do with your arms in a GHD sit-up.

4 Burpee Pro Tips

1. Clap behind your head

Use your clap behind the head as a rebounding opportunity or another chance to catch the bounce. Punch and go. You should literally be throwing yourself back down to the ground instead of floating down. Kind of like barbell cycling…

2. Try to find a rhythm

Set a cadence in your head and stick to it. Be the machine. The machine keeps moving and does so to the same beat over and over and over until the work is complete, at which point, it is shut off. It doesn’t slow or stop. Pick a pace you can execute this with.

3. Standing Rests

If you must rest, do so standing up and NOT on the floor. “Catching the bounce” off the floor is part of what makes these fast. Plus, resting on the floor is a posture of defeat that we want to avoid. Stand tall. Stand proud. Stand with confidence or else you let the burpee win.

4. Remember: Burpees only suck if you let them!

Keep a positive mindset and know that you can never fail a burpee! Breathe calmly. Count up then down. Meaning, if you have to do 20 burpees, count them from 1-10 and then 10-1. It is much easier not to stop when you know your rep count is getting smaller and closer to the end.

Burpee Pull-Up

The Burpee Pull-Up is exactly what it sounds like, a burpee that has been combined with a pull-up. The burpee remains the same in this as the speed version above but on the jump off the floor, a pull-up is added to the movement. This version does slow down the movement because of the addition but adds in another awesome bodyweight exercise, the pull-up, which can be performed as a strict rep or with a kip swing, depending on the ability of the athlete.

If this version is used in competition, the athlete is usually required to set up under a pull-up bar that is a certain distance (often 6 inches) above the tip of their fingers with arms extended.

Because of the extra high jump involved – it is important to practice a few reps before your workout to figure out hand placement. Doing this will ensure that you conserve as much energy as possible and eliminate extra distance traveled while trying to line yourself up under the bar each rep.

Once you figure out that position, it is recommended that you mark your hand placement on the floor with chalk or tape so you have a target each time you come off the bar so that you can remain consistent throughout the workout.

Bar Facing Burpees

This is a popular version of the burpee for competitions when a barbell movement is also incorporated in the workout. The burpee itself looks pretty much the same here but instead of jumping up to full extension, you must jump over the barbell.

The good thing about this version is that you don’t have to extend completely on the jump. Most athletes do find them a bit harder than the original burpee though because the jump to clear the barbell takes more effort and energy than the small jump to clear the floor.

Position also matters on this version, meaning, the athlete MUST be facing the bar when they do the burpee rep AND they must also jump off of both feet at the same time while facing the bar to clear it and also land on of both feet on the other side, then turn around to face the bar (this could be done in the air) for the next rep. So a little more skill is involved and they are more tiring.

This version can be scaled so athletes step over the bar instead of jumping, if need be. Or, if space is a factor, the burpees can be done parallel to the bar instead of facing the bar.

Burpee Box Jump-Overs

In yet another attempt to make burpees harder…the burpee box jump-over was created. This is also a popular movement in competitions as they are easy to judge. You do a burpee on one side of your box then jump up and over the box. They may be prescribed as box-facing or not.

With this version, you can clear the box in one jump or you can land on top of the box then jump down to the other side. Your hips do not need to open all the way on the jump and you don’t need to stand all the way up on the box unless otherwise specified. You will see many top athletes perform the jumps laterally so that they can land perfectly on the other side and move directly into their burpees, therefore moving faster than if they had to reset facing the box each rep.

This movement can be easily scaled to burpee box step-overs or even squat thrust box step-overs for athletes who need a modification.

“Squat Thrusts” or Half Burpees

This version of the burpee is a great modification for people who struggle to maintain intensity on the basic burpee due to lack of upper body strength to complete the prescribed reps, when an athlete is fatigued on the push-up portion but wants to be able to continue to move quickly through their reps, or if an injury requires someone to avoid pressing movements.

The only difference between burpees and squat thrusts is the elimination of the push-up. All other parts look the same. Fall, or kick back, to a plank. Jump the feet to the hands. Jump straight up in the air. Clap with your hands overhead.

Burpee Push-Up

As with any movement, there is always something up for debate. In CrossFit and workouts for time, burpees do not require a perfect push-up but the chest must touch the floor for each rep unless you are performing the scaled version, the squat thrust.

In gym class and the military, you will likely be required to perform a strict push-up with each burpee rep like in the 6-count version above.

Both are great exercises to utilize – the CrossFit-style burpee will allow you to move quickly and get your heart rate up higher while the 6-count version will allow you to focus on strength, form and moving in unison with your class or platoon.

Burpees video

Here’s what it looks like to string together 10 reps of burpees for time:

Notice the hands and feet hit the floor in the same, exact place for each rep; the legs are relatively straight as the athlete goes to the floor and also on the way back up as the feet kick up to the hands; the push-up isn’t perfect (and doesn’t need to be by standard) but the chest does touch the floor, which is a requirement; a hip snap is used to bring the legs forward; and the jump at the top is as minimal as possible to achieve the standard that the entire foot clear the floor each rep.

Burpee Challenge

One of the best Burpee Challenges is the first CrossFit Open workout. It has been repeated over the years and for good reason. Everyone can do burpees. That means everyone can participate, which is pretty cool. But more importantly, it shows which athletes have developed the mindset and fortitude to thrive in competition.

This is a low skill movement and a workout with ZERO transitions to other movements or apparatus. Those who can approach this workout with the proper mindset and mental discipline will perform the best.

This is simply a test of your willingness to succeed.

If you have a goal, a proper mindset, and a good mantra, you will do VERY WELL on this workout.

On the flip side, if you go into the workout dreading burpees, you’ll make it to approximately minute 3 before it feels as if the whole world is caving in on you.

This workout is an opportunity to demonstrate your physical ability (your engine) and also your understanding of what it means to be “unconquerable.” Approach this workout with enthusiasm and a willingness to break through any mental barrier that could hold you back, and if you do that, you’ll have no regrets.

Personal records can come in many forms on this workout whether it be improved number of reps (power output) or improved mindset. Either is easy to see, feel and measure.

Here is the burpee challenge:

Complete as many reps as possible in 7 minutes of Burpees

The next time you see burpees on the whiteboard, attack them with confidence and by trying these tips. And let’s all try to save future generations from burpee disdain – never use exercise as punishment!

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Is It OK to Run and Workout When You Are Sick?
Written by Nuno Costa

As coaches we get asked this question all the time – is it ok to workout when you are sick? The answer is not that simple…It usually depends on what your symptoms are. Anytime I go into the doctor with some sort of illness, that’s usually my first question – when can I get back to working out?

It’s in Your Head

From what I have read online, and by asking as many experts as possible – the common answer I get is: If your symptoms are above the neck then you are fine to exercise at moderate intensity. This means dialing back the intensity on your run and CrossFit workouts. You will not lose a lot of fitness by doing so and it may help you get better more quickly.

You Got Hit by a Bus

If you have severe flu/cold-like symptoms where you ache everywhere and have a hard time moving or doing anything at all – your best bet is going to be to rest until you feel better. If you’ve got a fever, make sure your body temperature returns to normal before working out again. No need in coming in and raising your body temperature even more.

Running with the Runs

What about stomach issues? I’ve had run workouts that I tried to push through with stomach issues and that was highly unpleasant – let it pass, no need in having an accident in the middle of your run/workout…

Sample Sickness – Sinus Infection

I will give you a couple of examples of recent illnesses – this past week I came down with a sinus infection and it hit me super hard. My head felt like it was going to explode from the inside out. My body felt fine, I didn’t have aches, pains, had a minor cough but the head congestion alone made me feel like I couldn’t do anything. I promptly went to the doctor and started some antibiotics – and of course I asked him when I could get back to training – to which he replied, “If you feel up to it the day after.” I ended up waiting two days, and by the 3rd day, I finally felt like my head had cleared enough to be able to move. As I did so, I made sure to lower my intensity on the workout and not to over do it. My goal is always to be healthy first and I need to make sure my actions are in alignment with my goals.

Sample Sickness – Strep Throat

Another example I can give – I have had strep throat the past couple of years and I managed it better the most recent bout. A couple of years ago, I didn’t quite realize what I had come down with, was coaching a seminar and we did a lunchtime workout that floored me. Needless to say, that was not a smart decision and I paid for it. The most recent case of strep, I caught it early enough and decided to give my body complete rest for a few days – it took me a good 5 days or so before I was able to do anything. My body did not want to move, it ached and I didn’t think working out was going to make it any better, if anything it was going to make it worse.

Mounting Your Comeback

Make sure you aren’t contagious before you go back to the gym. Usually I will wait until I have been on antibiotics for 24-48 hours to make sure I am not going to affect others. Let people know you are under the weather so they don’t hug you or shake your hands – do what you can to prevent it from getting passed on. Make sure you wash your hands as much as possible, use hand sanitizer more than usual if you are a little under the weather and make sure you wipe off all your equipment thoroughly.

Ease back into your training. It could take a few days to even a few weeks before you start feeling 100% again. Adjust not only your intensity during this time, but take into account your depleted energy when attacking strength workouts as well. You probably won’t be able to follow the prescribed percentages right off. And even if you can, you probably shouldn’t.

Make sure to check out our our online Endurance Training Program. In addition, please feel free to contact me directly – nuno@crossfitinvictus.com if you have any questions about this article, your running plan, or life and training in general.

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3 Tips for Improved Rowing Efficiency
Written by Kaitlyn Kassis

“Rowing will never be easy, but you can become more efficient.”

This was one of of the opening statements made by collegiate rowing coach, Dave Cormier, at a rowing skill clinic hosted by Invictus Sorrento Valley. Dave also acknowledged in his initial brief to the group that rowing is often something that is overlooked by the majority of CrossFitters. It is often viewed as a means of getting from one movement to the next.

Most of us are guilty of just taking a seat and yanking away at the handle without considering what proper form entails. The meters and calories seem to tick away regardless of if we actually know what we are doing or not. However, if we want to gain a significant advantage both on how we perform on the erg and how we feel when we get off it to transition to the next movement, we need to do things properly – just like we do when we perform a heavy lift or a gymnastics movement!

Here are 3 Tips that you can focus on to help improve your rowing technique and efficiency:

1. DRIVE (Don’t Pull!)

Never call it a pull. The portion of the stroke where we go from catch (when you’re all the way forward in your stroke) to extension needs to be thought of as a LEG DRIVE, as opposed to an arm pull.

The drive through the legs should be so forceful against the erg that you can almost feel your butt pop up off the seat. In more precise terms, the force you push against the erg should take approximately 10-20 pounds off of the seat.

Just like we wouldn’t yank a deadlift off the ground with our arms, we need to initiate our movement on the rower with our legs. Our arms are simply there to guide that handle to out chest as we drive through the extension.

2. RELAX

Loose grip, loose upper body. We are often cued in running to relax our hands, and not clench them into fists. Tension in the upper body is not only a waste of energy, it also leads to improper positioning through the stride. The same theory applies to our grip and upper body on the erg. It is completely unnecessary to white-knuckle the handle.

Rather, it is more beneficial to keep a relaxed grip on the handle and let the thumbs hang down. In addition to a relaxed grip, it is also important to keep the shoulders and arms loose as well. If the arms are already tensed up, we are much more likely to revert to an upper pull than a lower body drive.

3. HINGE

This next point was a big “Aha!” Moment for a lot of us at the rowing clinic. When you have fully extended through the drive, and are about to begin the recovery portion of the stroke, think butt back first.

Before the recovery is initiated, the seat should actually slide backwards just slightly before it begins to slide forward. This motion can be thought of as the same sort of hinge pattern you see in a hang clean – it even serves the same purpose! Pushing your butt back first loads the hamstrings through the recovery, which sets you up for a powerful and explosive drive.

Efficient recovery + powerful drive = SUCCESS!

Keep these cues in mind the next time you hop on the erg in a workout, and become cognizant of your movement patterns as you row. Chances are there is something small you can tweak that will make your time spent on the rower much more efficient – and maybe even more enjoyable! (No guarantees on that one though.)

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