Workout of the Day:
Five rounds for time of:
135 lb. Deadlift x 15 reps
135 lb. Hang power clean x 12 reps
135 lb. Front Squat x 9 reps
135 lb. Push Jerk x 6 reps

Post time to comments.
Performance Logs 

The Performance Log
Written by Calvin Sun

When was your last deadlift PR? What was your last time on “Helen”? Who coached you? How much sleep did you get the night before? If you are serious about your progress as an athlete, you should be keeping a training log. A log is an effective tool for tracking your athletic progress. Not only will it help you stay motivated, you’ll be stronger and faster for your efforts. You can only improve upon what you have measured and there’s no better motivator than chasing after a new PR.

Start your log today and within a month you will have a solid baseline of your athletic capacity. Look at your lifts and times, you should have a very good idea of what your weaknesses are as an athlete. If you aren’t sure, ask one of the coaches. From there, set some goals for yourself. Whether its adding 10 pounds to your back squat or shaving 10 seconds off your Fran time, write it down in your log and we will help you achieve it.

Your coaches at CrossFit Invictus have designed a log specifically for your needs. This spiral-bound log contains pages for recording benchmark times on WODs as well as PRs on your lifts. Each daily entry page contains a section for the warm-up, WOD, cool-down, and other important factors such as when you trained and how much you slept. The reference section contains several resources including a kilogram to pound conversion table, strength standards for various lifts, and a convienent block chart for anyone following the Zone diet. It is a must-have for the CrossFit athlete and they are currently available for purchase at CrossFit Invictus.

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Susannah
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Susannah

It was great fun working out with you guys! This one hurt…my forearms are still sore. I def need to work on my front squat, always my weakness. I’m used to working out alone so being in a group was great!
I will be back tomorrow for the 630pm!

Michele Vieux
Admin
Michele Vieux

P.S. Does anyone have 10# of extra weight I can slip into a vest? Or lead shoes, perhaps? Wah ha ha. Dani enjoys her sweet revenge a little to much. It is not natural to be able to yell so much while running circles around someone. Shouldn’t you be out of breath?

Michele Vieux
Admin
Michele Vieux

WOD…makes….me…sleepy…zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

Nice work 9:30 group! We had a few stud visitors and a great group of vets to CRUSH this into oblivion!!

Whoot!

Ken
Guest
Ken

What a FANTASTIC WOD today…as BC calls it, the SING SING or prison yard workout! This was no-kidding the hardest workout of any that I have had to do in a long time. After 3 rounds, I couldn’t believe there were still 2 left! There were a few times I could not get under the bar during the HPC & PJ’s. I have to give a SHOUT OUT and a BIG THANKS to Nick and Dani. First, for knocking this WOD out of the park. You both looked strong throughout. Also for really pushing me through, which I needed. During… Read more »

Chris
Guest
Chris

Thanks Nick. You’re good people brother. Although it’s never crossed my mind, I guess we are there before the Llama hums. Nice.
A Llama spit on my face at the San Diego Zoo when I was a kid. Dirty beasts.

BC

Dani
Guest
Dani

Way to call me out M….”oops” not “opps”. And as I see it the Dingo weighs at least #45. I pretty much had to drag her up the hill. How about we make a deal? The next time we go – I will wear a #25 weighted vest for the 800 meter hill sprints.

Sue Bourgeois
Member
Sue Bourgeois

Visiting from CrossFit Edmonton in Canada. Thanks for welcoming me into your gym and the great coaching. Invictus rocks!
rx’d 21:29

Nick
Guest
Nick

This WOD is about as tough as they come. So tough in fact, that until a little Dantelope called me out, I was not sure if I was going to do it or not. Glad I did! The 6am crew has always been my crew. If you are there before the sun comes out and the Llama has not yet begun to hum, you are there for a purpose. BC, One of CFI’s favorite members is a perfect example of this. This morning, 2 bar BC had exactly that, 2 bars set up. One bar was scaled for a weight… Read more »

POS
Guest
POS

Week 4 of OHS’s and today was another heavy day, then rest ten minutes and ……Todays WOD. Ahhh now I remember this one from back in December. After conferencing with one of your fantastic trainers I scaled this workout and did it in 21:45. Just more evidence that your training staff is so knowledgeable and will get the best out of you. Wish I had an Invictus shot to get me primed and ready for tomorrow!

POS

Michele Vieux
Admin
Michele Vieux

And “oops” not “opps”? Did you pick up that 35# backpack yet?

Dani
Guest
Dani

Opps that was ‘mad props’ not ‘made props’.

Dani
Guest
Dani

This one deserves a double whoot! M, that is for you. So much fun this morning. I felt honored to be hitting it with the 6 a.m. crew and my fellow coach Nick. You all are such an inspiration to me. I have to give made props to Ken, you my friend have so much heart. You rocked it! Lookin strong. Jessica, you are going to be crazy strong. Now we just need to work on your big girl voice. Tomorrow when you finish the WOD I want to hear a big ‘TIME’. You are doing great and we are… Read more »

wayne
Member
wayne

I restate my “Woah” and second Tim’s comment.

Great job to 6:00 am!

BC, that front squat is already looking ton more solid, keep it up!

Chris F
Guest
Chris F

Yikes! This one hurt and I only used 95#’s (135 for the DL portion). Everyone was getting after it and charging hard today. Big props to Jen, Jessica and Cynthia for going all out with some heavy loads. Lookin’ strong ladies! In case anyone doesn’t already know, our trainers are always setting a great example and are a gifted bunch. Nick and Dani were in the trenches with 0600 crew and both of them hit this one as Rx’d (with impressive times I might add). Nice job to our studly CFI coaches! Try a yummy CFI Shot after your WOD… Read more »

Cynthia
Guest
Cynthia

That was a fun one! Fun, as in F(RIGGIN) U(NBELIEVABLY) N(UTS)! I went a little heavier than the last time I did this (12/23) and boy did it show in my time. Misty and Jessica were kicking ass back in the corner there with me!

But my sweet reward at the end of that WOD was worth the pain. My MMMMMMMMMMMGood (it’s 47 M’s, right?) Post-WOD shot (Apple Cinnamon) was AWESOME. Michele outdid herself with these. I can’t wait to try the Pumpkin!! Do yourself a favor a try one.

Tim
Guest
Tim

This one was tough!!

mike
Guest
mike

LOVE this WOD! Hit it hard, ladies and gents!

wayne
Member
wayne

Woah!

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.