***Scheduling Note – Invictus will hold group coaching sessions at 8:30 and 10:00 a.m. only on Monday, July 5.  Semi-private and one-on-one coaching sessions will go on as scheduled unless other arrangements have been made with your coach.***

Workout of the Day:
Five sets of:
Single-Leg Deadlift x 4-6 reps each leg
(use heaviest dumbbells you can handle)
Rest 45 seconds
GHD Sit-Ups x 10-15 reps OR Anchored Sit-Ups x 25-30 reps
Rest 45 seconds;
and then,
In teams of two, alternating each round, complete a total of ten rounds as quickly as possible of:
10 DB Power Cleans (55/35 lbs.)
15 Kettlebell Swings (24/16 kg)
100 Meter Run

Shana Alverson of CrossFit East Decatur
Don't worry Shana, we have a much larger tub...but it's just as cold.

The Sea of Green in Support of Shana
Written by C.J. Martin

This year the Invictus Affiliate Cup team will be competing all three days of competition at the CrossFit Games (July 16-18), and Helen will be competing at least two of those three days.  Their events will, of course, be on your fans’ cheat sheet so that you know where to be to show your support.  But there is also going to be another name on your Games weekend itinerary – Shana Alverson.

As some of you know, I am lucky enough to have the honor of helping athletes across the country through our online coaching program.  Just after the Southeast Regionals I got an email and the opportunity to work with Atlanta super-stud Shana Alverson (that’s her above with the “Cupcake Pink” hair).

Shana is one of the most beloved members of the CrossFit community.  She is the owner of a successful affiliate – CrossFit East Decatur – and a phenomenal athlete.  Shana qualified for the second year in a row to compete as an individual at the CrossFit Games.  This is a huge accomplishment, but she is extremely humble in her approach to competing and training, and as an affiliate owner, still gives the majority of her attention to helping others.

In the brief amount of time I have known Shana, she has been a great sport and demonstrated a great sense of humor, so I had no qualms unleashing our own studly girls on her to ask whatever questions they thought the Sea of Green would want to know before giving their full support to Shana in Carson.  Below are a few of their questions and Shana’s answers:

Sage – Listen up, and listen good Shana, I want you to tell us the most interesting thing about you.
Shana – I am Batman.  When I was 4 and 5 years old I would only answer to the name “Batman.”  If someone called me Shana, I would ignore them until they called me Batman.  And I called everyone else Robin.

Nichole – If you had to describe yourself in word, what would it be?
Shana – Dragon.  I was born in the year of the dragon and have a dragon tattoo.  Or Unicorn, because people call me that.  Or maybe Uni-Dragon (which is actually the option the Invictus crew liked best).

Katie – What’s your motivation for working out?
Shana – It’s a neurotic compulsion that keeps me sane.

Michele ­– If you were Stevie Nicks, what song would be your favorite to sing in concert?
Shana – Probably Landslide or Rhiannon.

Sage – If you had a theme song for everyday when you’re walking around, what would it be?
Shana – The Sesame Street theme song! Or maybe Movin’ on Up from The Jeffersons.

Nichole – If you had to be a dog, what kind would you be and why?
Shana – A bull mastiff.  I have a 90 lb. bull mastiff named “Fran” and she is laid back, carefree, loves to eat, and she is strong and fast.  (Shana also has a 160 lb. Great Dane named Wolfgang.)

CJ – What is your goal or expectation of yourself for Games?
Shana – I want to walk away with a feeling of success, knowing that I got everything I wanted out of the experience.

If you want to see a professionally conducted interview, check out this video that ran on the CrossFit.com site showcasing Shana and fellow Southeast competitor Laura DeMarco.

And finally, it’s not cheap to fly out and stay in California for a week to compete at the CrossFit Games.  Shana had the good sense to raise funds by selling t-shirts – and the even better sense to make them Kelly Green (shown below).  If you want to help support Shana, or just want a super cool shirt, purchase one here!
Snatch Addict T-Shirt

Leave a Reply

Karen Martin
Karen Martin

Welcome to our crazy Invictus Family. Looking forward to meeting you at games.

Krazy K
aka – CJ’s Mom


We have a rich history of photos of our athletes in ice tubs – but our tub fits two, which makes for some fun pictures also.


You are going to do so well at the Games and I can’t wait to see you!
Oh, and thanks for having pretty much the coolest answers ever!! 🙂 See you soon!

Shana A.
Shana A.

Sweet post! Thanks so much for the warm welcome, CJ, fellow “studly girls,” and Sea of Green! I’m so excited to be an honorary Sea Creature!! I’m hoping we have a chance to visit your digs when we arrive on Wednesday … maybe by then I will be able to move about without assistance (CJ has had me limping with a waddle for the last 4 weeks!) ONLY 2 MORE WEEKS!!! Eeeeek!!! (PS – Can’t believe that is the photo you chose to post of me. It’s probably funny-photo-karma coming back to bite me in the a$$ since our CFED… 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.