Workout of the Day
Four sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Single Arm DB Row x 8-10 reps @ 21X1
Rest 60 seconds;
and then,
For time:
Row 1000 Meters
20 Man-Makers
Run 800 Meters

Optional Finisher – 3 Sets of 20 Partnered Leg Tosses

Delightful Dolmas Recipe
Written by Michele Vieux

I am always looking for ways to cram as many veggies as possible into my meals but sometimes it is hard for me to actually choke down the amount I know I need even though I usually enjoy them. One night, not too long ago, I was tired and barely able to keep my eyes open due to a sadistic workout(s) CJ made me do earlier in the day. I wanted to make something quick and healthy but also hearty and delicious. I came up with what would be the filling of my dolmas although that night I just piled it on a couple handfuls of arugula. It was two days later that using the mixture for dolmas came to me in a dream and I decided to test the recipe out on a bunch of brunchers. It was a hit and therefore worthy to pass along to you. I am especially proud of the fact that nobody knew there was a zucchini hidden inside. This recipe could probably trick a bunch of picky kids, or maybe even a Pops, into eating a secret serving of green stuff.

1 pound ground beef (grassfed)
1 large zucchini
1/2 onion (purple, white, yellow, whatever)
6 cloves garlic
1 bunch of mint
20 grape leaves (from a jar)
Salt & Pepper to Taste

In a food processor, finely mince the zucchini, garlic, and onion. Put all ingredients EXCEPT MINT  into a pan and cook over medium-high heat until meat is cooked and any juices cook off. Turn off heat. Finely chop the mint and add to the warm mixture. Let cool enough to handle.

Rinse the grape leaves and pat them dry then lay them out on a cutting board or sheet pan.

Place a small handful (a few tablespoons) of filling onto each grape leaf and then roll them up like a little burrito by wrapping one long side over then flipping each end down and rolling shut.

Repeat process until filling is used up. These can be served hot, cold, or at room temperature and can be made a day or two in advance and taken to parties, brunches, or in your lunch for tomorrow. Enjoy.

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Laurie KtrickcourtlandJaimie BValerie Recent comment authors
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Laurie K
Laurie K

These look fantastic! Mind if I share them on my blog? Going to make them this week for sure 🙂

Jaimie B
Jaimie B

Manmakers….such a great way to start your Friday! (Not. :P)

According to CJ, there is no “sand bagging” allowed in the 7am class.

Toby – if you are reading this, 7am misses you!!!!

courtland creekmore
courtland creekmore

Definitely a love/hate workout. Part A was soul food, Part B was shockingly rude. Manmakers should be called s**tmakers, because if you do them in the morning, I guarantee you will not have any “regularity” concerns.


i feel less manly when i was doing them, i think they’re named wrong, haha


Michele brought these to the 9:30 Sunday brunch and they were FABULOUS! (Had them for dinner, too.) Couldn’t wait for the recipe. Thanks, M.


This recipe makes me so happy!!!!


Wow! This is so delicious-looking and creative, Michele. I, too, am always looking for new ways to incorporate more vegetables into my meals. Thanks for sharing.

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.