Workout of the Day:
Push Press
3-3-3-3
and then,
“Lil’ Mary”
As many rounds as possible in 15 minutes of:
5 Handstand Push-Ups (use parallettes if you’re feeling spry)
10 Pistols – one legged squats, alternating
15 Pull-Ups 

Mini-Wolverine and me with the SFCF crew (POS was behind the camera)
Mini-Wolverine and me with the SFCF crew (POS was behind the camera)

Road Trip Part Two – San Francisco CrossFit
Written by C.J. Martin

After our trip to Chico, we ditched the iPhone Google Maps function and decided to take main roads down to San Francisco to hang out with K-Star, Boz and the rest of the San Francisco CrossFit crew. SFCF is an amazing outdoor facility that looks out at the Golden Gate Bridge from Crissy Field. Their set-up is great, especially when the weather cooperates as it did on Tuesday, but that’s not what makes this facility so great. SFCF has some of the finest coaches and the most welcoming athletes around. The members make a point of introducing themselves and welcoming newcomers and guests at every session.

We watched both K-Star and Boz coach sessions, and the instruction was phenomenal. Kelly put the crew through the Newport Crippler – 30 reps of 225 lb. Back Squat and a mile run. As much as we would have loved to participate, George couldn’t straighten his arms after tackling “Angie” in NorCal as his first WOD since spending 6 weeks in the Alaskan Wilderness, I had just had an aggressive (but helpful) physical therapy session with K-Star, and POS, well, he was still trying to milk the excuse that his legs were sore from running a 7.1k hill run, deadlifting 435, sprinting sandbags up a hill, rowing 1000m and then doing 90 squat snatches and 90 wall ball shots – lame. K-Star showed us some really cool (and painful) stretches and myofascial release techniques after the WOD as well. The next morning we were up early for Boz’s 0600 session. It was early, but worth it. Boz had the group do some cool warm-up exercises and cool down stretches – stuff that you’ll likely see soon. 

After Boz’s session, we hit up Mama’s for breakfast. The place is famous for it’s french toast, so what were we to do. Paleo went out the window for a few hours as we ate our way into a food coma. I can’t lie, it was delicious. I didn’t feel good afterward, but I would probably do it again. 

On our way back down to San Diego, we dropped by Catalyst Athletics in Sunnyvale to say hello to Greg Everett and Aimee Anaya. They have a great facility and gave us a ton of good ideas for organizing our equipment to maximize our space and keep everything tidy. We watched them work with clients who were new to Olympic lifting, and you could see within moments that those newcomers would be snatching bodyweight in no time at all. Those are too VERY accomplished lifters and coaches that provide amazing instructions on the Oly lifts. 

All in all, it was a great road trip. We came away with ways to improve CrossFit Invictus in each of the places we visited, and we had a great time hanging out with friends from up North. It’s good to be back and armed with new information to share with the Invictus family.

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mikeGreg EverettCarla MacWayne Recent comment authors
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mike
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mike

Every single person CJ mentioned is absolutely top shelf. If I had more time, I would have paid visits to NorCal, SFCF and Catalyst to soak up the knowledge. I’m happy to know we had some good people there chillin’ with more good people.

Greg Everett
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Greg Everett

Glad you guys made it in and that it wasn’t a complete waste of a trip. Would have like to spend some more time talking, but there was snatching to be done (yes, my client made that PR).

Hi Carla!

Carla Mac
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Carla Mac

Kelly, Robb and Nicki, and Greg are top shelf – agreed, anyone who gets a chance to train with any of them should jump on it. Kelly and I went to our first cert together in Ramona back in 05’…hard to believe it was over four years ago.

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.