Workout of the Day:
Bench Press
and then,
Five rounds for time of:
10 Dumbbell Push Press (heavy)
200 Meter Sprint
10 Knees to Elbows
Macs Rowing at CrossFit Invictus

A Rowing Extravaganza!!!
Written by C.J. Martin and Adam Towle

Friday Night Rowing at USD Begins Next Week
Shane Farmer, a newbie to the Invictus family and recent grad from USD has secured us the use of USD’s training facility, fully equipped with erg’s, a drop down screen and a DVD projector. These are all the makings of a great Invictus community event and an opportunity to put up some amazing numbers on the ergs.

The plan is to gather as many members of our community as can make it on the next two Fridays to row and watch a movie. We can rotate on and off of the ergs while we hang out and watch a movie. This will be a family friendly environment, so children are allowed to come and hang out as well.

USD Head Coach Brooks Dagman has been exceptionally gracious to open up this venue to us, so I would like us to take advantage and assist in a minor and appropriate way financially to support their fundraising for a new boat.

Please email [email protected] or sign up on the whiteboard if you will be able to make it out for this rowing extravaganza.

Inspiration – (excerpt taken from Adam Towle’s great article on the new Invictus Endurance Events blog)

To be honest, I am not a rower and I don’t tremendously enjoy myself when I row, however that has never stopped me from doing something that I think has incredible benefits. Participating in this event has opened my eyes to new levels of grit and determination that I have not known outside of professional sports. The culmination of the participants in this event are the average guy/girl who work out next to you daily or that you pass in the street. Taking a look at some of the cumulative individual rowing numbers are staggering…I was so taken aback by this one individual’s numbers that I sent an email to get a better understanding of exactly how this person was approaching the event.

Response from my email:

I set my goal for this challenge at 60K a day. I try to row 40K in the morning before noon. I usually start very early about 5:30am. I am a very competitive person and I like to see our team win and if I don’t win I like to make whoever beats me work for it. My goal to be somewhere in the top 10 and the top rower in my category. I usually row 10k per hour or try to. Afternoon is a bit slower. Third week gets a bit rough. Hopefully I can keep it up.

One thing to note…this rower’s name is Darlene and she is 66 years old.

Sorta puts things in perspective. 🙂

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PXT Cody
PXT Cody

Woh, Those last two statements stopped me in my tracks… Darlene- you WROCK!

Michele Vieux
Michele Vieux

Wow. I feel like a total slacker w/ my 5k per day committment.

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.