Workout of the Day
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Power Clean x 10 reps
135/95 lb. Thruster x 5 reps
Pull-Ups x 15 Reps

Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders

Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups

Deadlift by Calvin Sun of CrossFit Invictus
HAPPY BIRTHDAY COACH CALVIN SUN!!! Congratulations on an incredible year, which has included a national championship, developing two new programs for our athletes, and continued excellence as a coach and friend, all while maintaining a full university class load. Well done my friend. May this next year be even better.

What Must You Actually Do?
Written by Michele Vieux

I just finished a really cool book on how to control your mind. It is called, Influencer-The Power to Change Anything. I am not going to tell you all the secrets I learned from it because then my mind controlling tactics might not be as effective. I will, however, share one brilliant notion that makes total sense, but is probably often confused by many of you (and others) who set health and fitness goals.

When faced with trying to achieve a specific goal, you should focus on specific behaviors and not outcomes. In other words, in order to improve your existing situation, what must you actually do? The book gave many examples but one resonated well with me because I hear my clients and others talk about it frequently. It has to do with weight loss.

The book uses the example of a man named Henry Denton, who is currently trying to lose weight. He decided to lose a few pounds after overhearing his grandchildren speculate that he would probably soon die of a heart attack. The comment was hurtful, but it also motivated him to do something about his problem. Unfortunately, his strategy of, “eat fewer calories than I burn,” didn’t tell him what he actually had to do.

You might think it seems like it does though. Confused yet? His plan is actually an outcome and probably a darn good one, but to reach that outcome, what must Henry actually do? Think of it another way. To eat fewer calories than he burns (and therefore lose weight), what daily actions must he take?

His vice was chocolate and he loved to eat it every day. He always had it around the house, kept some on his desk at work, and often received it as gifts from friends and co-workers. He identified over consumption of chocolate as one of his major problem behaviors and one that must be changed in order for his plan to work.

Another problem behavior that Henry identified was not planning ahead when eating out for lunch. If he thought in advance about what to order before arriving at the restaurant, he would make healthy choices. If he didn’t plan it out, he splurged and ate all the wrong things.

If we look at these two problem behaviors, turn them into outcome statements, and then backtrack them into vital behaviors, the solution is clear (or soon will be so just stick with me)!

Problem Behavior: Henry eats lots and lots of chocolate every day.
Solution: Henry should stop eating lots and lots of chocolate every day.
Vital Behaviors: Henry shouldn’t keep chocolate in the house or on the desk at work. He should ask others to support him by not providing him with said chocolate.

Problem Behavior: Henry splurges at restaurants during lunchtime.
Solution: Henry should make healthier choices when eating out.
Vital Behaviors: Henry should pack his own lunch. If eating out, he should plan ahead on what he is going to order.

Outcome: Henry eats fewer calories than he burns.
Goal: Henry successfully loses weight. Goal achieved.

In order to improve your existing situation, what must YOU actually do?

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tabbyKrazy KTaushMandyJosh B. Recent comment authors
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tabby
Guest
tabby

Happy Birthday Calvin! You’re a good man, great coach, and a darn good playground for little climbers 🙂 The Stine family loves you, and hopes for a very blessed next year of your life!

Karen Martin
Member
Karen Martin

Happy Birthday Calvin, hope your day is awesome!!

Taush
Guest
Taush

Happy Happy Birthday Cal!! Hope it is as wonderful as you!! =)

Mandy
Guest
Mandy

Happy Birthday Calvin! 🙂

Josh B.
Guest
Josh B.

BIG CAL Happy Birthday!!! A good birthday workout always includes manmakers….just so you know.

Carl
Guest
Carl

Happy Birthday Cal, You should have a cake made out of steak filled with scotch and topped with Creatine sprinkles to celebrate!

mrjling
Guest
mrjling

Going at 50% this 2nd week too. Getting wrecked by the WODs anyway.

Rhonda
Guest
Rhonda

You are an incredible coach, Calvin! Have a great birthday!!

Hollywood
Guest
Hollywood

Three workouts in one day, we are getting our monies worth today. Thanks CJ!!!

Hollywood
Guest
Hollywood

And a big Happy B-Day to Cal too.

POS
Guest
POS

Happy Birthday Buddy!

Dani
Guest
Dani

Happy belated b-day Cal! I love you, dude. You are crazy strong, super smart, an awesome coach, but most of all a really rad friend. I hope your day was perfect.

M-Diggity – Makes perfect sense. Thanks for sharing. That book is going on my list.

nick
Guest
nick

Happy Birthday coach Cal!

Jen H
Guest
Jen H

Happy Birthday Calvin!! You are an incredible coach and always make a workout fun! Cheers to the best year yet!

KHatcher
Guest
KHatcher

Happy Birthday, Cal!!!! 🙂

Cynthia
Guest
Cynthia

Have a great birthday, Calvin!

areba
Guest
areba

Happy Birthday Calvin 🙂

Mark Riebel
Guest
Mark Riebel

Happy Birthday Calvin! I think your age in three big wheel squats would be a proper celebration.

wayne
Member
wayne

Calveeeen! Happy Birthday from New York bro!

Wink

Michele Vieux
Admin
Michele Vieux

Happy birthday Dr. Evil Sunquad!! When I first met Calvin, I thought he was sooooo quiet and shy but then I learned the truth which is that he was just talking smack on me under his breath so I couldn’t hear him. Now I know your secret and am always listening because what he says is usually pretty funny or pretty smart.

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.