Workout of the Day
– Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.

Strength Testing
Five or Six sets of:
Close-Grip Bench Press @ 30X1 tempo
(place your middle finger directly in line with the outside of your shoulder – find this position by laying on the bench and extending arms straight up like Frankenstein, press forearms into the bar, now slide them down and put your middle finger where the middle of your forearm was in contact with the barbell)
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
For time:
50 Burpees

(Compare results of conditioning to January 25, 2011 – the strength portion is slightly different (better, of course) in that we have prescribed a narrower grip, but one from which we can create better data since it dictates that the positioning of your hands will be the same every time we test this)

CrossFit Invictus Stretching and Mobility
Are you handling your business? You better be mobilizing on your own if not at Invictus.

Lookin’ Good, Feeling Ready?
Written by George Economou

The big day is almost here!  The final day of the 2011 Look Good, Feel Good, Play Good Challenge is next Monday.  We’ll post more information later this week as to how the day will run, but for now 100+ competitors should be thinking of how to attack the last week of prep before the final workout.

Look Good

Stay on top of your nutrition.  You’re nearly eight weeks in, and all of your hard work and perseverance is about to pay off.  It’s amazing what a difference clean eating can make on your performance and emotional state.  Don’t go on a body waxing or tanning spree…we’ll make sure the lighting is right for your after picture.  If you want to work on something that will make you better looking, try practicing your smile. 🙂

Feel Good

Look at your score from the previous challenge and start thinking about the improvements you’re going to make: how much more weight, how many more calories, swings, squats and presses.  Get these numbers in your head so you know what your goal is on challenge day.  During the workouts this week, practice your techniques for maintaining a positive performance state.  What’s this?  Every time we close our eyes in a workout, shake our head, or double over in exhaustion we place ourselves in a negative state and our performance suffers.  Practice these instead: stand tall to catch your breath, keep your eyes focused on the finish/horizon, and when you feel like it’s too tough to push through, put a grin on your face from ear to ear.

Play Good

If you know you are heading into competition, it doesn’t make any sense to crush yourself in the last few days before it.  It also doesn’t mean that you take seven rest days prior to the event either.  Go after Monday through Friday pretty hard; don’t be afraid to challenge yourself, but at the same time focus on technique and quality of movement.  Use the weekend as an opportunity for active recovery.  Get into the gym and move a little bit, whether that’s participating in the workout at 75% or just doing some foam rolling, a dynamic range of motion warm-up, practicing some technique, or just getting the blood flowing.  And most importantly, get a good night’s sleep on Sunday night so you’re well rested and ready to crush it.

Good luck competitors!

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Matthew Dusa
Matthew Dusa

Good Suggestions, I guess I should read the post before I walk into the gym and ask “So how should I prepare this week for the Challenge?” Get some……

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.