All things related to CrossFit, fitness, health, nutrition – anything and everything else. It’s our blog and we will write what we want!


Beka Lu : March 16, 2014 6:00 pm : Gymnastics, Impavidus Blog

Calling all CrossFit Impavidus Athletes – do we have the Spring CHALLENGE for you!!!!  Beginning on 19 March 2014 and running through Memorial Day, CrossFit Impavidus athletes will have a chance to win a FREE spot in the next CrossFit Gymnastics Speciality Course being held at CrossFit Impavidus.

What?!  A FREE Spot?!  How do I get a chance at that?!

It’s easy!  As your spring break and spring weekend getaway adventures begin, pull out your phone or digital camera (remember to put it on video mode!) and find the coolest spot you can to do some HSPU’s!  That’s right! Hand-stand pushups!!!   Curious what we mean?  Check out gymnast Dave Durante doing HSPUs in Cape Town, South Africa as an example!

Can’t do a HSPU?  That’s ok, how about a handstand walk with some creative scenery or cool animals/animals doing cool things?  Check out gymnast Dave Durante’s Boulder Beach, South Africa walk for some ideas.

The athlete who submits their video doing handstand pushups in the most unique location or hand stand walk with some creative scenery (cool animals or animals doing cool things might earn some extra credit!) will win a FREE spot in the next CFI hosted CrossFit Gymnastics Specialty Course.

Get your cameras ready folks and 3-2-1-Go!

Submission Details:

- Must be a video

- Must identify your name, location and date of HSPUs in video

- Must submit to Coach Jerry ( to be considered

- Submissions due no later than 31 May 2014

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The CrossFit Open – A CFI Athlete’s Words

Beka Lu : March 11, 2014 5:41 pm : Impavidus Blog

As we head into Week 3 of the CrossFit Open, CFI wanted to share the words of one of your fellow athletes.  In 2012, CFI athlete Doug N. penned an article entitled Why I Embraced CrossFit at 58 (pages 56-58 of the January/February 2012 Issue of WOD Talk) lending his insight into how CrossFit was making/made him healthier and serving as an inspiration for not only his peers, but also for all the CFI athletes who knew him.  So, as we began the 2014 Open season and Doug firmly planted himself in the top 3 of his Masters category in the Mid-Atlantic, who better was there to ask for some words of inspiration as we head into the Week 3 announcement?!  We share Doug’s words below:


As we gear up for Open workout 14.3 this weekend, I wanted to wish all my CFI comrades the best of luck. I will be pulling for each and every one of you. Whether you are a seasoned veteran of Opens past or a rookie like me, I hope you find this opportunity to test yourself both fun and satisfying.

Doug Naquin

I decided to enter the Open as a 60th birthday present to myself – a milestone I was, at best, ambivalent about reaching. Yet I figured if I had the good fortune to be physically able to perform the movements, there was nothing to lose. After all, who was going to rag on a 60-year-old?

Surprising no one more than myself, I had the good fortune to post decent results for 14.1 and 14.2, although 14.2, in particular, made me realize how far I have to go to be “proficient” (even for my age) . I have no idea how I’ll fare in the workouts to come, but I’m going to take advantage of my “life experience” to have fun with them (minus a couple movements – like OHS — where “fun” cannot be used in the same sentence).  A good part of this fun will involve cheering for my CFI brothers and sisters and celebrating your results.

After all, for those of us in it for the “long haul,” that’s what CrossFit and CFI are all about.


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Dr. Josh on prepping mobility for The Open

Coach Conan : February 15, 2014 3:33 pm : Impavidus Blog


The Open is coming…..

Some helpful information about prepping mobility for The Open

By: Joshua McCreadie, DC

As you all know, The Open is coming shortly and many athletes are starting to make sure they are in the best condition they can be before the start. One thing which can help you greatly as an athlete is making sure you have the mobility to correctly make all of the movements the open will require you to do, to the standards of the movement (no one wants a NO REP!).  While at this time we do not know which movements the open will require us to put our bodies through, there are some areas which will help through the open.

Areas of your body where athletes typically have mobility restrictions include – thoracic spine, shoulders, hips and ankles.

Thoracic Spine – THORACIC EXTENSION!!!!  When you lack thoracic extension, you sacrifice shoulder stability and mobility.  Thoracic extension is the ability to bend backwards through the area of the ribs.  Lack of thoracic extension in athletes can lead to a range of problems from having trouble on kipping motions, to not being able to keep your upper body upright in a squat.

Shoulders – Shoulder mobility is a problem a lot of athletes run into.  When mobilizing the shoulders, make sure you treat the area as an entire unit.  You want to release the pecs, lats and posterior shoulder musculature together.  Use the lacrosse ball as your “search and destroy” tool to find those problem areas and get rid of them.

Hips – The hips are a major issue for many athletes.  A lack of mobility in the hips can lead to not being able to achieve full squat depth, not finishing to full extension on a deadlift or box jump, and also lead to problems involving the kip.  For many athletes the culprit arises from the psoas, the primary hip flexor.  Mobilizing the psoas is a must for the athlete.  Use a foam roller and lacrosse ball to get in there, also dynamic Samson stretches help.  Other target areas for the foam roller and LAX ball should include the glutes and hamstrings.

Ankles – Lack of mobility in the ankles can cause several problems with your lifts and well as the skill movements.  It is the foundation for most of the movements you perform.  The culprit for a lot of athletes with this issue is a tight lower posterior chain – plantar fascia, achilles, calves and hamstrings.  Make sure to mobilize these areas with diligence and you will begin to see improvements with your ankle mobility.

The areas and items listed above are just the tip of the iceberg when dealing with mobility.  At times athletes can get discouraged by the amount of mobility work they feel they need to do to cover everything.  Here are a few tips when performing mobility work.

  • Find your main target area, an area where you feel your mobility is lacking the most, and make that your number one priority – Don’t cover everything at once!
  • Use your coaches and resources to help you.  If you have questions ASK THEM!  Whether it is to identify areas or questions about mobility exercises.
  • Be as efficient with each area as possible.  This comes back to the first point we talked about as far as targeting your number one priority.  Don’t waste your time performing hundreds of mobility exercises on that area.  Mobilize a little, retest the movement, then mobilize some more.

Mobility is something which you as athletes need to continuously work on and maintain.  Having the mobility to make the movements correct, safe, and efficient will benefit not only during the open, but in many WODs and years to come!  So START MOBILIZING!

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CFI – FEARLESS Nutrition Partners with Custom Fit Meals

Beka Lu : January 31, 2014 8:56 pm : Impavidus Blog, Nutrition Blog

CFI and FEARLESS Nutrition are excited to announce our new partnership with Custom Fit Meals – offering athletes an easy, convenient and affordable way to eat healthy.  Here’s what you need to know about Custom Fit Meals (CFM) and how to get started!

How it Works. CFM will prepare and deliver FRESH, healthy meals to our facility for you to pick-up.  All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to our facility via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.

Post 1-CoolerThere are no contracts or commitments.  All orders are placed week to week.  Simply place your order on-line before Tuesday night each week to receive your meals for the following week of service. Their easy on-line ordering system allows you to choose the number and type (breakfast/lunch/dinner/snack) of meals you want and the types of foods you like. Gluten-Free, Primal (includes dairy), and Paleo meals are available. There are 15 menu items offered each week to choose from and 6 weeks of rotating menus.  Meals are sold in increments of 5, with an average meal price of $9 – $10/meal.  Sizes currently come in Regular (4oz portion of protein), Large (6oz portion of protein) and coming soon Athlete (8oz portion of protein).

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition.  All meals are made from FRESH, unprocessed ingredients (and they taste delicious as well)!

Food Quality. Food quality is extremely important. CFM maintains the highest standard in selecting the foods that go into their meals.  They use only USDA-certified All Natural chicken, grass-finished Certified Angus Beef®, all natural turkey and pork.  They source the majority of these proteins and as much of their fresh produce as possible from local sources.  The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey.  He lost 100 pounds using this service, check out his story.

For anyone interested in trying out this service, head over to CFM and get your account set up.  Use discount code impavidus to get 10% off your first order.

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CFI Cookbook Recipe All-Call and Potluck

Beka Lu : January 6, 2014 4:49 pm : Impavidus Blog, Nutrition Blog

CFI is putting together a cookbook of paleo favorites and we are looking to YOU for the inspiration.  Help us make the inaugural version of “CrossFit Impavidus:  FEARLESS Food for Functional Fitness” a success – submit your go-to recipe today!!!  Let’s make this cookbook something EVERYONE wants to purchase!


What a qualifying submission looks like:

– CFI members submit their favorite go to recipe – maximum of one recipe per category per member

– MUST be a paleo adaptation; this means no grains, no legumes (vegetarian recipes may include limited legumes), no dairy, and unless a “dessert” recipe should not include any sweeteners

– NO submissions from paleo cookbooks, MUST be a self creation or adaptation of the recipe

– Submissions due NLT 7pm 31 January 2014 to with subject CFI Cookbook Submission

– Bring prepared recipe to CFI Cookbook Potluck on 7 February at 7pm for taste testing and dish photo.

To be considered for inclusion in cookbook, in addition to being taste tested on 7 February at 7pm, submission(s) email(s) should include:  

– Submitting athlete’s name and dish “name”/“title”

– Ingredient list and amount needed (location to purchase if a hard to find ingredient)

– Any special tool/pot/pan needed to make dish

– Category dish falls into:  Appetizers/Quick Creations; Meat Eaters; Vegetarian;  Desserts/Treats

– Prep time/cook time

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