Workout of the Day:
Overhead Squat
and then,
Five rounds for time of:
400 Meter Run
15 Overhead Squats, 95/65 lbs.
(Compare performance to September 2, 2009)

A HUGE Congratulations to Justin and Susan! They met at Invictus shortly after we opened and became engaged last week. It's hard to imagine a more perfect couple. Congratulations!
A HUGE Congratulations to Justin and Susan! They met at Invictus shortly after we opened and became engaged last week. It's hard to imagine a more perfect couple. Congratulations!

Michele’s Keys to CrossFit (and the Universe)
Written by Michele Vieux

I feel like I say these things over and over while coaching and there is a good reason for it. They are the keys to athletic performance and can make you faster, stronger, better, and mentally tougher in ANYTHING you set out to accomplish.

Bracing is not just for one rep max deadlifts and squats. That big breath in and tightening of the midline before a lift should be used before kicking up into a handstand, hitting a backhand in your tennis match, taking a charge in you pickup basketball game, as well as any other activity in which you want to project maximum power and not crumble on top of yourself into a pile of flesh and bones.

Perfect mechanics go a long way in the long run. Setting up the correct way and continuing to use perfect form throughout the entire movement puts you in the perfect position to execute with the most potential power in the quickest, most efficient, and easiest way possible. If you have been using poor form, you have not reached your potential. Take the time to retrain yourself and adhere to strict form. Slow down until you have achieved it and you will find it will make you faster, stronger, and more efficient in the long run. You might need to recruit the help of one of your coaches for this, but quality of movement should be your focus.

Set a goal. Never go into anything—workout or daily task—without some sort of goal. It doesn’t always have to be a time goal. It could be to finish the workout with perfect form. It could be not to take a water break until you are done. It could be to finish a certain round or exercise unbroken. It could be to avoid that cookie in the break room. Tell someone what your goal is so they can help remind you and keep you accountable.

Live by the “four quarter rule”. I used this trick when I was a swimmer in my youth (my specialty was the 200M butterfly)—it was verified by my friend, “the Real Nik Hawkes”, a former Navy man and current instructor who has spent a great many hours studying mental toughness and how to achieve it. This will help keep you moving through any workout or challenge in life. Whatever you are facing, divide it into four quarters.

An easy example of this is a four-round workout. Start the first round at a pace you know you can keep throughout the entire workout. Round two should be used to check yourself. It is easy to drift off or lose momentum in this round. Don’t drop too far behind your round one pace and if you find yourself falling behind, pick back up to that pace you know you can hold. The third round is the most important in terms of making something big happen. This is where you go above and beyond, push yourself to your max, and pull away from the pack. Pick up the pace and get through this round and you know you are onto the home stretch.  Most people wait until the final round to start this move. Start in round three and all you need to do is bring it home—finish strong! You should have just enough left to accomplish this and hopefully a new PR, feat of strength, conquering of a life obstacle, or whatever it was you set out to achieve.

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Congratulations to both of you! Susan I’m so happy for you. 🙂


Couples That WOD Together, Stay Together… Then argue about thier times.


Your an animal. I did a WOD just like that back in Sep. and it took me 19:03. I’m home alone with my 8 month old, so I put her in her playpen out in the car port with me and subbed the run with 30 DU’s. Time 12:34. Jill laughed at her silly daddy during his WOD.


Congratulations J and Susan.

WOD: Subbed 500M row for the run and did OHS with 125# Time 15:11


Congratulations you two, that’s awesome.

@ USA for time:
10 thrusters 95#
25 KTE
25 KB swings 1.5 pood
10 thrusters
25 KTE
25 KB swings
10 thrusters

Reminded of Fran, otherwise I liked it. KTE killed the forearms so the swings were more of a grip exercise for me.


Congratulations guys!


I definitely appreciated “the brace” when I was pushing the car this weekend after it died.

Congrats Susan and Justin!


OHS, really, it’s like Christmas in December! Oh wait, it is December and I definately hate these stupid little…. anyhow, moving on. Great post Michelle! I really like the bit about bracing. A month or two ago I started to implement the brace while golfing. My drives have always been pretty inconsistent. From my self diagnosis I figured it was because there was way too much movement in my swing. I mean come on, when I swing a club it’s gonna go all over the place. So my solution was to start at the core and try and keep movement… Read more »


I’m so happy for the two of you! Congratulations, you both deserve all the happiness the world has to offer you!!

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.