Workout of the Day:
Four rounds for time of:
1.5 x Bodyweight Deadlift x 12
400 meter run

Sage Burgener coaching the fundamentals of Olympic Lifting.
Sage Burgener coaching the fundamentals of Olympic Lifting.

The Importance of Breakfast
Written by Michele Vieux

Most people have probably heard the saying, “Breakfast is the most important meal of the day.”  But in working with my clients, I regularly hear that breakfast is the meal most often skipped due to lack of time in a busy schedule.  Perhaps just as bad, if not worse than skipping breakfast, many people reach for a quick fix breakfast, such as processed cereals, meal replacement bars or massive amounts of coffee to curb their appetites.  

Fueling your body with high-quality food is essential to the performance of both your body and brain.  Not only does breakfast get your metabolism going for the day, it also fuels your body and brain so that you can concentrate on completing your daily tasks.  Most people know this, but healthy eating requires planning and preparation.  If you know that breakfast is the most difficult meal for you to make healthy choices, put yourself in a position to do something about it and set up your day for success. 

Here is how I plan and prepare for a week’s worth of Zone-friendly breakfasts – the amazing frittata!  I usually make one of these on Sunday night and use it for breakfasts throughout the week. 

  • Preheat oven to broil
  • In an oven-proof skillet over medium heat, sauté sliced onions, bell peppers & minced garlic (or any veggies you like) in a teaspoon of oil
  • Add 6 ounces of Canadian Bacon or 9 ounces of breakfast sausage (you could use any leftover meat) and cook until warm
  • Pour in 12 beaten eggs
  • Stir as if scrambling eggs until they are 2/3 of the way set
  • Let sit on heat until steam begins to rise from holes in the egg mixture
  • Place under broiler until egg starts to brown
  • Remove from oven & top with 6 ounces of cheese & place back under broiler to melt
  • Use spatula to loosen the sides & bottom of the frittata from the pan and slide onto a plate
  • Cut into eight, 3-block portions or six, 4-block portions (portions are mostly protein).  This is delicious hot or cold!
  • Make the meal Zone-balanced by topping w/ avocado and eating a piece (or two depending on your block requirement) of fruit alongside.

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WayneMystery BloggerChris FreischlagDan - CrossFit Sonoma CountyMary Recent comment authors
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Maybe even some creamsicle dip?

Chris Freischlag
Chris Freischlag

Smeared with peanut butter, no doubt.

Michele Vieux
Michele Vieux

I have eaten beef jerkey for breakfast before.

Chris Freischlag
Chris Freischlag

Thanks Mary! You and Patrick are awesome and it’s always fun to hit up the early morning workout with you two.

“You crazy kangaroo kiwi kids have fun in your New Zealand hiking adventure….mates” (insert my tongue and cheek impersonation of Michael from the show “The Office”) 😉

Great advice on eating some dinner type proteins for breakfast. After the 0600, I used leftover steak and chicken as protein blocks for 3 post-WOD meals this week. Good stuff!

Dan - CrossFit Sonoma County
Dan - CrossFit Sonoma County

Great WOD today – been a while since I’d done DL’s and running in the same circuit! CJ, thanks for having me in – I think you’ve got a great think goin’ on downtown there, and I’ll be checking into this blog regularly. RE: Breakfast I think all the advice in the post above was valid, and most people never even think about portioning out their food days in advance – it’s really the only thing that ever keeps me on track! One thing I’d like to add pertains to the Breakfast Food Stereotype!! As much as I love warm… Read more »


Christina and Chris rocked the WOD this morning…great job you two! Patrick and I are off to utilize our Crossfit training by hiking and playing in New Zealand for the next ten days! Have fun without us 6 am and we will be back with you all week after next!



We were nourished this week, in both mind and body. I’m looking forward to every week herewith all of you.

I liked the look of today’s WOD, had to sub 500M row for the run due to sheet of ice on the ground not to mention it is too damn cold to be running outdoors.
Time: 10:42 Have a great weekend everyone. Don’t forget to practice your rest, a vital component to this Crossfit thing we got going on. I am sure that blog article is coming soon.

Chris F
Chris F

Nice work Courtland!
I’m sure you are already starting to experience some of the tangible/intangible results of the CF method.
Your high speed Chuck Taylor Converse are always a good choice for Oly related WODs. Keep up the good work and stick with it my friend!



Nice work, courtland!

courtland creekmore
courtland creekmore

WOD time = 18:45


DL 1 x BW (205)

Subbed 500m row for 400m run.

Felt pretty gassed, but glad to hear from CJ and Mark that I kept secure form during DLs despite wanting to die.

Steve S.
Steve S.

Looks tasty Michele! Definitely getting cooked up here this weekend.


Michele Vieux
Michele Vieux

If you would like to sample the AMAZING FRITTATA, some will be available in the Mmmm Good fridge starting Monday!

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.