What an AMAZING day! We came to Aromas with one hope – that all of our athletes would compete to the best of their ability. If they did that, it wouldn’t matter where we ranked. Well, they succeeded. Each of our athletes exceeded their own expectations and worked together amazingly well as a team. The end result – fourth overall. We are moving on with the same perspective. Michele and POS are up next tomorrow, and then the team gets another go at it on Sunday. We’ll keep you posted as best we can. Keep an eye on the CrossFit Games site for updates about the events. 

Check out our studs in action.

Josh E. putting Invictus in the lead on the Hill Run
Josh E. putting Invictus in the lead on the Hill Run
Invictus finishes first in their heat.
Invictus finishes first in their heat.
Katie M. on pull-ups during the OHS/Pull-up WOD
Katie M. on pull-ups during the OHS/Pull-up WOD
Sage B. triples 160lbs on the OHS
Sage B. triples 160lbs on the OHS
Justin N. locks out on the push-press for the stadium WOD
Justin N. locks out on the push-press for the stadium WOD
Christina M. rows at the stadium WOD
Christina M. rows at the stadium WOD
Adam T. stands tall on the deadlift
Adam T. stands tall on the deadlift
CrossFit Invictus in 4th place overall going into Sunday
CrossFit Invictus in 4th place overall going into Sunday

12
Leave a Reply

avatar
12 Comment threads
0 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
12 Comment authors
TawnyRon Gellis (aka Ari's dad)SeanMomriebelAndrea Fleener Recent comment authors
newest oldest most voted
Tawny
Guest
Tawny

Great job this weekend guys! I was so glad to be there and watch you dominate every heat. See you all back in San Diego

Ron Gellis (aka Ari's dad)
Guest
Ron Gellis (aka Ari's dad)

Congrats to Team Invictus for not just doing your “Box” well, but for representing SoCal. CJ and Michele should feel like proud parents.

Michele, individually you were great (btw, that cake batter was awesome)

Sean
Guest
Sean

Fantastic results, you guys/girls did awesome!

Momriebel
Guest
Momriebel

Invictus…1st on Sunday event…WAY TO GO!!!!!! CONGRATS!!!!!!!!!!!!!!!!!!!!!!!!!!!

Andrea Fleener
Guest
Andrea Fleener

I just want to send a shout out to Michele…I have been stalking the games site, as my coach competed this weekend and I saw you on there. How small world to see a Kansas girl! Congrats!

a

Chris F
Guest
Chris F

You guys are absolutely amazing! I am so proud to be associated with such a classy group of athletes! Go get some on Sunday!!!
-BC

Scott Parker
Guest
Scott Parker

Congratulations guys! Amazing! Good luck Sunday!

Ken
Guest
Ken

Awesome job CFI – KT Mac, Sage, Christina Justin, Adam & Josh…keep it up! Sure wish I could be there with you all but know that those of us not up in Aromas are really pulling for you and cheering you on down in SD. Way to go and WOOT, WOOT!!!

KellBelle
Guest
KellBelle

Go team! Congratulations! You all are amazing and inspiring, as always I am so proud to be part of the Invictus family.
Thanks for the updates and photos keep them coming:)

Lindsey (Boozebag's sister)
Guest
Lindsey (Boozebag's sister)

Nice work you guys!! We’re cheering for you out here in Boston!!! Good luck to Michele and Pos today, you will be amazing!!

Francisco Martinezcuello
Guest
Francisco Martinezcuello

I can’t say enough at how awesome you guys are! That momentum and motivation will definitely drive Michele and POS to the podium. Give’em hell!

pat
Guest
pat

WOW!!! That is so awesome! Congrats to CF Invictus on an absolutely amazing achievement. Good luck on Sunday and good luck to Michele and POS!

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.