Workout of the Day
Join the Sea of Green as we take on the . . .
CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Our very own strongman Calvin Sun is on his way to San Antonio today to compete with coach Mark Riebel, and Invictus athletes Ron H., and Frank M. in the National Armed Forces Powerlifting Championships. Wish them all the strength to achieve new PRs. They've been training hard and are well-prepared for this weekend.

Time to Have Some Fun!
Written by C.J. Martin

The next two days are going to be a blast as we get the Sea of Green into action.  Plan to bring a ton of energy into the gym to cheer on your friends and fellow Invicti, and to push yourself to do your best with this workout.

Remember, the intent is to have fun.  We want you to push yourself and go hard, but more than anything, we want you to have the opportunity to experience competing, and support others who are competing for their first time.

And please be sure to register online as an Invictus athlete.  Here’s a reminder of how to do so if you haven’t already:

1.  Go to https://games.crossfit.com/

2.  Click on REGISTER

3.  Click on REGISTER AS AN ATHLETE

4.  Fill out all the pertinent information and agree to terms and policies

5.  Input your credit card information and click REVIEW ORDER

6.  If all information is correct click SUBMIT ORDER which will log you into your account – make sure you save

7.  After registering as an athlete go to to the header row and click on Athletes & Teams

8.  Select find a team and enter Invictus in the search box

9.  Click on JOIN and you will see this – “Your request to join team Invictus has been sent to the team owner”

10.  Once you have done that, we will approve you and you will be listed as a member of Team Invictus.

We will also have a spare laptop or two in the gym, and a coach or two will be more than happy to walk you through the registration process if you would like.

Let’s have some fun!

Leave a Reply

avatar
Calvin Sun
Member
Calvin Sun

Thanks everyone! I will try to keep you guys posted on the meet.

KHatcher
Guest
KHatcher

Good Luck Guys!! 🙂

Nuno Costa
Member
Nuno Costa

Crush it Calvin!!!!

JHerm
Guest
JHerm

Cal- Good luck bud – we are all rooting for you!

WOD- we can complete tomorrow as well, correct?

CJ
Admin
CJ

Yep. 8:30, 10:00 and 11:00 a.m. tomorrow.

JHerm
Guest
JHerm

Thanks CJ! Phew 😉

sagie poopers
Guest
sagie poopers

Cal. Lift weight . Lots n lots of weight .

Tim
Guest
Tim

Did this WOD last night and quickly realized I shouldn’t avoid double unders as much as I do, guess thats why we compete: to find our weakness!

Annette
Guest
Annette

Good luck Team Biceps! Can’t wait to hear the stories.

Jen H
Guest
Jen H

Good Luck Calvin!!

Karen Martin
Member
Karen Martin

Good Luck Cal – bring home the gold!!

Stetson
Guest
Stetson

Kick butt guys!!!!!!!!

Can’t wait to see the results from the games workout, good luck everyone!

Cynthia
Guest
Cynthia

Good luck to Calvin and crew!

Great job this morning 6 a.m. 🙂 Lots of fun and great motivation from everyone.

George Economou
Member
George Economou

crush it guys!

and good luck to everyone competing in the sectionals today. 6am had an awesome showing this morning. it’s a testament to our members’ awesomeness how many of you are willing to go the extra mile for the chance to make it easier for the Sea of Green to represent at the games.

Andrew Borrelli
Guest
Andrew Borrelli

Good luck “Team Biceps” and Ron!

MMM
Guest
MMM

Good Luck Cal. I think the Bacon Infused Burger between 2 Bacon Infused Burgers will fuel you right into the circle of champions.

DTM
Guest
DTM

Good luck Cal!

nichole
Member
nichole

Cal – you are going to do so great this weekend! I can’t think of a better group going to represent the Sea of Green!

Just a reminder to all those who complete the workout today – go online to your Games profile and submit your score. We will have computers at the gym so you will be able to submit your score before you leave!

Mandy
Guest
Mandy

Super cute picture! Good luck Calvin-Think strong thoughts and have a great time! Can’t wait to hear the results.

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.