Workout of the Day:
“Grace” 

For time:
135/95 lb. Clean and Jerk x 30
(Compare time to January 12, 2009)
cf-games-regional-barbells 

Pride and Gratitude – CrossFit Games Regional Qualifier Weekend
Written by C.J. Martin

It was an amazing weekend for the CrossFit Invictus crew at the CF Games Regional Qualifier in Tustin. We had a raucous support crew that brought some of the gym’s energy up to cheer on our fearless warriors – Frank Martinezcuello, Justin Nahama and Michele Vieux. Each of these three studs pushed themselves to the limit, never let up and represented CrossFit Invictus with class. Michele also ensured that Invictus will be well represented at the CrossFit Games in July. She took fifth overall in this weekend’s events and earned the right to compete in Aromas for the title of the “World’s Fittest Person.” We could not be more proud of Michele, Justin and Frank.  (Check out the pics of them in action – badasses!)

I also want to thank the members of our crew who volunteered to judge the event – Mike Hom, Wayne Slavin and Chris & Nate Freischlag. Judging any competitive event is a thankless job, but these guys did everything they could to ensure that all of the competitors were held to same standards. Thank you all for sacrificing your weekend to help make the regional qualifier a great event.  

Michele is moving on to Aromas!
Michele is moving on to Aromas!

 

Frank powering through the first WOD of the weekend.
Frank powering through the first WOD of the weekend.

 

Justin throwing 155 around like a match stick.
Justin throwing 155 around like a match stick.

 

Brothers Freischlag keeping everyone honest.
Brothers Freischlag keeping everyone honest.

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Chris FJenLindaPOSTrish Recent comment authors
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Chris F
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Chris F

Nice work Jen! I’m really excited to see how you and Gary are progressing in your training. Very cool! We had such a great time judging this weekend. I can’t wait to go to Aromas and cheer on Michele. A hearty congrats to Frank and Justin. Real solid guys who represented the CFI family with character and heart. I was motivated and inspired by their performance. I really want to encourage people to try and get a few days off and head up to Aromas in July. It’s super motivating and a great learning experience. It’s also a great time… Read more »

Jen
Guest
Jen

Michele- Congratulations!

Thanks Cynthia and all the other 6am ers that cheered me to the finish today…. way better than the 63 lbs I did on 1/12/09

Linda
Guest
Linda

CONGRATULATIONS!!! YOU GUYS ROCK!!

POS
Guest
POS

Great work to all contestants, judges, and supporters from Invictus. You all are an integral part to the success of the Invictus community. I can’t believe all of these posts and M didn’t get one Whoot! I will go one further and be all math geeky… Whoot^3 to all of you. (read whoot cubed for all the non techies out there) Great work everyone!

Trish
Guest
Trish

M, Justin and Frank – You guys were amazing this weekend! Nice work guys! I’m proud of you M! Representing SD with some mad skillz!!

courtland creekmore
Member
courtland creekmore

Congratulations to Frank Justin and Michelle for taking up the challenge in what I hear was unfriendly heat.

2 wks of work distraction, moderate injury & low motivation, and first day back was so-so.

WOD 30 C&J’s “Grace”- First time doing this workout so I kept weight at 105# and did it in 8:25.

Nick Freischlag
Guest
Nick Freischlag

Kick ass job to all. I wish I could have been there to witness it.

Nick

mike
Guest
mike

I just wanted to say I’m unbelievably proud of Michele, Frank, and Justin from this weekend. They did an outstanding job of representing Invictus.

I also wanted to give some serious thanks to Nate, Chris, and Wayne for again keeping the competitors as honest as possible. It can definitely be a thankless job at times and ripe with criticism. Hey, everybody’s human. You guys showed some superb character this weekend. As one of the “enforcers” this weekend, I’m very happy to see Invictus breeding additions to the wolf pack.

Aush
Guest
Aush

Big congrats to everyone who competed and judged the competition.

M, gotta give you big props for the display of overall fitness this past weekend. Be proud and kick but in Aromas!

Also big-ups to the ladies for running the Mmm Good booth, how else could I break my large bills (thanks Ali) and enjoy some good zone friendly eats!

Coryna (C-Note)
Guest
Coryna (C-Note)

First of all, WOW! What out-of-this-world displays of athleticism shown by Michele, Frank and Justin! Holy smokes. There could not have been a better group of people to represent what kind of athletes come from Crossfit Invicuts. The entire weekend was an awesome exprerince. I am so happy I was there! SO MUCH FUN! M, I am so stinkin’ proud of you! I can’t wait to head up there with you in July! Glad you got your coconut bliss yesterday… back to the grind for the Games! YOU ROCK! P.S. Tausha and Frank have some cute daughters who definitely were… Read more »

Francisco Martinezcuello (Frank)
Guest
Francisco Martinezcuello (Frank)

It was quite the oppurtunity and experience. Throughout my year in Iraq all I wanted to do was compete in the games. But I got so much more along the way – it was an honor to be amongst so many great people and family. I cannot say enough beautiful things about our Crossfit Invictus Community. You were so pleasant to be around and were wonderful to my daughters and wife. Tausha and I are so blessed to be around the best coaches Crossfit has to offer – Mark, Michele, Dani, Nick, Sage, Wayne, Calvin, Tab, Mike and CJ are… Read more »

Camila
Guest
Camila

wohooooo great job Michele!!!!!

biscuit
Guest
biscuit

Just want to echo what’s already been said about our competitors and judges this weekend. M, Justin and Frank were warriors this weekend, battling through some tough WODs, harsh heat/sun, and facing off with so many other great athletes. Can’t wait to see M at the games in July.

And if anyone had any doubts about how strong the Invictus women are…just check out the affiliate WOD pics from Wink’s facebook. All team members were tested for HGH prior to competing…results still pending.

Cynthia
Guest
Cynthia

Yaaahhhhooooooo Michele!!! I cannot friggin wait for July!!!

Props to Jen this morning for doing the workout with rx’d weight. Girl, very impressive! I’m so glad you went for it.

Invictus
Member
Invictus

Oh, I forgot…

Not only did CrossFit Invictus dominate the ‘fun’ team WOD, but we also have the most Level 2 trainers out of any affiliate! No wonder we rock!

Here is the list of Level 2 trainers certified by CrossFit HQ: http://crossfit.com/cf-info/level2.shtml

Invictus
Member
Invictus

Michele, Justin, and Frank faced three grueling WODs, scorching heat, two long days, and some tough judging, but they all conquered the qualifiers with true class and stellar performances.

I know I am damn proud to have been there to see it go down.

BTW, I will be putting the rest of the pictures that you see above on Facebook. If you want to check them out just add me as a friend.

Momriebel
Guest
Momriebel

Awesome, Michele!! you go girl!!!!!!!

Guys, you looked GREAT!!!!

michelle c
Guest
michelle c

Michele you rock!!! Fantastic job guys!!

jessie
Guest
jessie

Awesome job you guys!!!

Congrats michele!!!

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.