Workout of the Day:
Complete as many rounds as possible in:
One minute of 5 Box Jumps and 5 Push-Ups, then rest for one minute;
Two minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute;
Three minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute;
Three minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute;
Two minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute; and
One minute of 5 Box Jumps and 5 Push-Ups.
(Jump the tallest box you can handle.) 

Groiners - a version of mountain climbers - are a wonderful way to start your day.
Groiners - a version of mountain climbers - are a wonderful way to start your day.

Stretching and Flexibility – When and How?
Written by Calvin Sun 

Sufficient flexibility is essential to an athlete’s fitness, so stretching should be a part of everyone’s training program. What type of stretching you do and when you do it are important factors that many athletes neglect. There are many varieties of stretching but you will most commonly see static stretching performed. Static stretching involves holding a muscle in a lengthened position for about 20 to 30 seconds. This is probably the most commonly used form of stretching, but research has shown that it is less than ideal before working out. Numerous studies over the past few years have found that static stretching prior to a workout can actually weaken the muscles and result in reduced force production. (See, e.g., http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em – citing recent studies.) Another study found that sprinters were consistently slower in time trials after static stretching. Definitely not things you want when you are trying to PR on your back squat or cut a few seconds off your “Helen” time. Static stretching is better utilized in the time period immediately after your workout or later in the day. Dynamic and active stretching are much better for the task of preparing the body for training. No need to worry if you aren’t familiar with dynamic and active stretching as your coaches at CrossFit Invictus will always lead you in a warm-up that is best suited for the training session.

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Chris FreischlagWayneFrankJosh E.Cynthia Recent comment authors
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Chris Freischlag
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Chris Freischlag

Looks like POS, Josh and Frank have raised the bar on box jump reps. Solid work fellas’ ! I hope to be back with the 0600 crew next week. Feeling much better. Today, I was chasing Kelly and Wayne at the 0930. I ended up with a humbling 23 (24″ box). If I have strength in any CF exercise, it’s surely not box jumps. 🙂 However, I did make a concerted effort to get full ROM with the push ups (not sure how successful I was!). After I finished the snatch WOD (sort of sloppy) last week, I have decided… Read more »

POS
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POS

Wayne, I lack daredevil instincts and I was too chicken to stack 45# bumpers on top of or under the box corners! But give me a 15′ fiberglass pole and a crash pad and we are talking…

wayne
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wayne

Legit POS!

But why did you go with the little box? 😉

courtland creekmore
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courtland creekmore

Mike,
I know what you mean about the mobility drills. At one school I went to we did plenty of those before any sparring, blocking or form drills, but inevitably there were at least ten minutes of groin and hamstring stretches that were static. Then we’d move to dynamic warm ups. Perhaps you are right that the static stretches are just holdovers that don’t offer much benefit. Query whether they help extension and range of motion over time, e.g., increased kicking height, longer quicker sweeping action, etc.
Thanks.

POS
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POS

30″ Box, 35 rounds.

Frank
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Frank

Thanks for the love Cynthia and everyone at CFI. I appreciate the warm welcome I have received in the CFI family and community. I am truly honored to be a part of you guys and the support is both motivating and rewarding. There were three things that were constantly on my mind in Iraq…..1) staying alive 2) my beautiful family 3) The Crossfit Games!
P.S. – My Overhead Squats stink but Tausha and I are going to the Oly cert on Valentine’s Day so that should help – aren’t we romantic? =)

Josh E.
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Josh E.

Really tough workout today. I was SMOKED at the end. Great job everyone at the 0930 class. I went with the 30in box and immediately regreted it after the the first 3 minute round. OUCH… 32 rounds total.

Cynthia
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Cynthia

Barry and I are getting dunked tomorrow at Fitness Wave (www.getdunkedsd.com) to see what our body fat percentages are. Be prepared for me to still be crying Monday morning, 6 a.m.ers!!!

Frank = Crossfit 2009 Games Winner. Dude, is there anything you’re not awesome at???

mike
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mike

Courtland,

I think it’s tradition that dictates the pre-activity static stretching that is prevalent in most martial arts classes. Some martial arts schools have gotten a bit more progressive on their programs, thankfully, and have instead moved to do mobility drills to warm-up. At Brand-X, we actually do mini-CF classes to warm-up and work on our conditioning. Really intense and really fun!

courtland creekmore
Member
courtland creekmore

Calvin,

The odd thing is that most every martial arts class I have ever attended typically contained plenty of static stretching, some of which lasted up to five minutes. It was explained to me that this enabled the extreme flexibility needed to shift positions quickly while still being able to exert power. Thank you for starting this discussion.

Michele Vieux
Admin
Michele Vieux

I find stretching painful! But I’m not gonna lie–it has worked wonders for me! I take 30-45 minutes to go through my routine at least 3 times per week. Thanks Calveeen!

POS
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POS

Goodmorning Invictus! Good question on the how and when Calvin. Below i included a link to a study that showed how static strecting prior to explosive exercises is not beneficial. Some light running as well as some jumping warm ups (light plyo’s) were the recommended warm up. Also on the side of that page there is a link to a more recent article (2007) that tested 6 warm up protocals and found that a walk/run followed by a dynamic stretching and light jumping produced the best results in explosive exercises. I am sure the trainers will have you doing this… Read more »

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.