Workout of the Day
Skill and Technique Day – Get Ready for Monday!

Four sets of:
Deadlift x 5 reps @ 65-70% or 1-RM
Rest 2 minutes;
and then,
Snatch + Overhead Squat @ 65-70% of 1-RM Snatch
Rest 2 minutes

If you’re not in the Challenge – be at Invictus on Saturday for a special tribute workout that will leave you thankful for the lighter day today.
Saturday 11-6 at Invictus Fitness San Diego

Look Good? Check. Feel Good? Check. Play Good? We’ll Find Out?
Written by C.J. Martin

Almost 8 weeks have now passed since we kicked off our Fall 2010 Look Good, Feel Good, Play Good Challenge.  Many of you are looking amazingly lean and strong. I’ve heard from most of you that you are feeling great. And in just a few days, we’ll find out just how much you have improved your fitness over the last 8 weeks.

Monday is the final day of the Look Good, Feel Good, Play Good Challenge. That means you need to be prepared to smash your previous competition score in the workout, and you need to be looking good for your final photograph. A few final notes as you enter your weekend and prepare to rock it on Monday:

  • Photographs – Please wear the SAME outfit that you wore for your initial photograph. This will help the judges (first the coaches, then your peers) better assess the changes you have enjoyed over the last 8 weeks. If you cannot recall what you wore, please recall the rules set out at the onset of the competition, the outfit must be a solid color (no patterns).  We do have black shorts and black sports bras in all sizes if you need to borrow something to wear for your photos.
  • Spray Tanning/Body Hair Art and Other Clever Tricks – While it might seem like a good idea to get the sheen off of your Autumn skin tone (if you’re as pale as I am), let’s keep it reasonable. If you looked like a lightbulb for your first photo, you don’t want to look like a pumpkin for your final photo. Similarly, if you’re considering shaving your body hair for your final photo, but you looked like you were wearing a sweater in the first photo, you have only one option to win the favor of the judges – shave the Invictus “V” pattern into your chest. Seriously though, if you’re going to try to be clever with any kind of visual illusion – even sucking in your gut, let’s make it very subtle. We want to see how you actually improved, not how creative you can be.
  • Hand Maintenance – Many of you have been working really hard toward your first pull-up, or a higher number of consecutive pull-ups. I believe it will pay off for all of you. But the time for high volume practice is over. For the next three days you need to focus on keeping your hands healthy. Stay off the pull-up bars and instead spend some time shaving down your calluses.
  • Weekend Nutrition – Remember kids, there are two portions of this challenge. Yes, you want to be looking lean for your photo, but it’s probably more important to be feeling strong for your workout. That means you need to eat, but eat really well. Don’t try to starve or dehydrate yourself thinking that you will look amazing for your photo. You’ll look great anyway, and you’ll perform much better if you come into Monday having fueled your body properly over the weekend. On the other end of the spectrum, don’t give in to temptation this weekend. You’ve made it this far and have done really well, now is not the time to be tempted by friends and family to go on a 48-hour bender. Stay strong, it will pay off for you on Monday.
  • Sleep – Get as much of it as you can this weekend. Sleep aids in recovery and makes you feel strong. We all know this. Draw the blackout shades, turn off your alarm clocks, and prioritize getting some good quality sleep for the next three nights.
  • Strategy – The workout is not a surprise; you know what is in front of you. This allows you to set a goal. Look at what you did last time, and understand where you want to be this time. Aim high, but be realistic. Now work backwards and figure out exactly how much you need to snatch, and how many reps you need at the various conditioning stations. (Side note, you MUST use the same weights used during the first conditioning workout – that means your goal will be increased repetitions, not loads.) Now you have a goal and can remain focused on that goal no matter how exhausted you feel in the middle of your workout.
  • Mindset – Your mental approach to competition makes an enormous difference. Every athlete needs something slightly different before competition, but I will share with you four key elements that our CrossFit Games competitors embraced and embodied in competition:
    • Focus on What You Control – It doesn’t matter what happens around you. You are in full control of setting and executing your strategy. Competitors that get caught up in how others are performing will never achieve their personal best. Similarly, worrying about where you will finish in the standings will only rob you of valuable focus and energy. Focus on what you can control, your own effort, and I guarantee your performance will benefit.
    • Be Confident, You Already Won – Competition, in any sport, is never about one day; it is about the months of hard work that went into your preparation. If you have given your all in preparation, competition is nothing more than an opportunity to showcase everything you have accomplished in the months prior. Have confidence in your preparation, and you will enter competition in a state of peace and control.
    • Have Fun – The hard part is over. Competition is where you can have fun and shine. Embrace that. If you approach these difficult tasks with confidence and a smile, you will feel strong. If you approach tasks with a sense of dread or loathing, you are certain to perform well-below your potential. Remind yourself and your fellow competitors to smile through the pain.
    • Unconditional Love – I know many will think this sounds corny, but this has always been a cornerstone of our team’s philosophy. The love and support of your community can be powerful, but if it is conditioned upon performance, it is typically a detriment that manifests in pressure and anxiety. Our competitive athletes know that the “Sea of Green” is there to provide support and encouragement not just when they’re doing well, but especially for when times are tough or they’re down. Understanding that the Invictus community will be there for you win or lose will allow you to draw energy from your peers and supporters and feel safe to tap into that deepest level of discomfort to achieve results you never believed possible.

Good luck to all of our Look Good, Feel Good, Play Good Challenge participants.  I am looking forward to a phenomenal Monday for each of you.

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Andy P
Andy P

Great post – thank you CF Invictus I shared the mindset tips on our blog with our members as they prepare for an upcoming competition. Always great QUALITY from Invictus. If I lived in CA I would be a member.

Karen Martin
Karen Martin

Sinthia – I think you stole that line from a Gloria Steinem speech!!


This post was perfect, especially the Mind Set tips. I have unconditional love for the Invictus Team (and all my other ‘regular’ Invicti!) when they compete, and I have to remind myself to give myself that same treatment, as long as I try my best.

My snatch does not define me. 🙂

sagie poopers
sagie poopers

I can NOT wait for Monday! I’m so excited to see everyone pr on their snatch and workout numbers! GOOD LUCK EVERYONE!

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.