Workout of the Day
Build to a heavy single (split or push) Jerk in no more than 8 sets;
and then,
For Max Reps:
3 Minutes Box Jump (24″/18″)
1 Minute Rest
3 Minutes Kettlebell Swings (24/16 kg)
1 Minute Rest
3 Minutes Thrusters (115/83 lbs.)

(Our amazing Coach Nichole scored 231 total reps – you had better bring your best if you’re going to match that.)

Krazy K of Invictus Fitness third place in Fight for Air Climb
Congrats to Krazy K who took third place in her age division in the American Lung Association Fight for Air Climb on Sunday. And congratulations to all of our amazing Invicti who completed this challenge.

Tips for Successful Goal Setting and Achievement
Written by Nichole DeHart

Goal setting is an incredibly important task but is not widely used. Goal setting is incredibly effective and can provide clarity and focus not only for the future, but also for the present. The process provides structure and direction when working towards a stated purpose.  Goal setting also provides motivation and can help you organize your time and resources so that you can make the most of your efforts. I recently read this statement on a blog and thought it reflected the true essence of goal setting: “Set goals that yield a positive effect on your life whenever you think about them, long before the final outcome is actually achieved.  Treat goal-setting as a way to enhance your present reality, not as a way to control the future.”

Here are six steps that have helped me not only identify and set my goals, but also accomplish my goals! There is nothing better then setting a goal, having perseverance to stay on track and finally accomplishing it. Okay, here are my six steps:

  1. Identify what your values are. This is important because you need to make sure your goal is in line with your values. Identify your core priorities and make sure your goal doesn’t detract from your overall values. Instead, your goal should support your values and work in harmony with them.
  2. Identify what it is that your really want. Be very specific; don’t leave any room for questioning later down the road. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. Once you identify what it is that you really want (this can be a challenge within itself), then set your goal.
  3. Write your goal down and share it with a loved one. Make your goal visible so that you can have daily reminders to stay focused. This is very helpful because when you don’t write a goal down, it tends to become obtuse. The goal suddenly shifts depending on your circumstances at the time, gets pushed to the side if it is inconvenient and can change from its original purpose. If your goal is written down and shared with someone then you can be held accountable for your goal. Your goal now becomes real and not just an idea that never comes to fruition.
  4. Be precise when setting your goal. Give your goal a deadline and give your goal dates, amounts, times, etc. so that you can measure your progress.
  5. Identify how you are going to accomplish your goal. This is important. Anyone can set a goal but not everyone can accomplish a goal.  You must identify how you are going to reach your goal. Are you not drinking alcohol for the next 30 days? Then write out how you will stay on track for those 30 days (don’t go to certain restaurants where it is tempting to drink, prepare a polite reply to decline alcohol when it is offered, etc.) Anticipate any roadblocks that may come along and find ways to overcome those roadblocks.
  6. Build a support group. It is crucial to have support when you are trying to achieve something that takes perseverance, dedication and determination. Your support group should be made up of people who have your best interest at heart. They can help motivate you and provide encouragement along your journey to success. They also provide needed accountability. Identify those who detract from your stated goal and try to eliminate their influence as much as possible.

These six steps have helped me set attainable goals and will hopefully get you started on your own journey to goal setting. Here are a few resources that have been helpful when setting goals:

If you have other techniques that have helped you set goals, stay motivated to accomplish your goals and/or have any success stories then please share them in the comments section.

Happy goal setting!

Leave a Reply

avatar
jonathon
Guest
jonathon

go karen!!!

nichole
Member
nichole

Great job Karen! I am so proud of you and everyone else who did the American Lung Association Fight for Air Climb!

Kellebelle
Guest
Kellebelle

Great Job Krazy K and the rest of the “mellow yellow” crew!!

Nancy H.
Guest
Nancy H.

Nichole- I didn’t look at the other websites, but “set realistic goals.” Like today, when I told you I was going to beat your reps — that wasn’t realistic! 🙂

Glenn
Guest
Glenn

Great blog post Nichole. That goalforit.com site looks very interesting. I’m definitely going to check that out!

Mary Dehart
Member
Mary Dehart

Congratulations Karen and the rest of the Invictus crew that did the stair climb. I bet you needed to set a goal for that endeavor! Good blog Nichole. I will try and set more tangible goals. This is a much needed boost.

Cynthia
Guest
Cynthia

My goal is to have Karen cook for me more often.

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.