Workout of the Day
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes;
and then,
Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Push-Ups x 12 reps
(use Games standards – hands release off floor at bottom – but make sure butt and gut stay tight and maintain integrity of the movement)
Run 300 meters

(Focus on mechanics during this workout. Three minutes should be plenty of time to get this work in and some rest – reduce the run length if necessary. You should be striving for perfection in each movement. Figure out how quickly you can complete six GOOD power cleans, and twelve PERFECT push-ups, then allow yourself to recover on an easy run, and then repeat. And if you’re one of those kids that thinks they just have to crush themselves with a workout, don’t worry, you will have a chance to rev your engine on Tuesday.)

Gymnastics Seminar at CrossFit Invictus
A huge thank you to Carl Paoli for a phenomenal seminar over the weekend!

What to do if you don’t have a Snore Stop Extinguisher
Written by Michele Vieux

Those who know me well know to NEVER interrupt my sleep in any way, shape, or form. I don’t mind being made fun of for going to bed as early as most of the diners taking advantage of the early bird special. It is my mission to spread the word on the importance of getting your beauty sleep, and I intend to do so in a multi-part series of blog posts.

NEWS FLASH: SLEEP IS EXTREMELY IMPORTANT! If you are awakened during the course of the night, you never get the full benefits of shut-eye and the impact on your well-being is enormous according to the American Academy of Sleep Medicine.

Sharing a bed with a loud (or restless) sleeper can be insanely frustrating. Just like with secondhand smoke, it isn’t fair that you be punished for a partner’s bad habit, i.e. endure secondhand snoring. If you share a bed with a snorer, you could be waking up an average of 21 times a night, according to the Mayo Clinic. Chances are pretty good you are since according to the University of California Irvine, it is estimated that 30-50% of people snore. If you bunk up with a snorer, try one of these methods to regain peace and quiet:

  • Spray the  Snore Stop Extinguisher down the offender’s throat. I’m not going to lie, this is the most gratifying, and therefore tempting, solution. I have been obsessed with them since they were featured as a product on The Price is Right 10 years ago. If you don’t have one available . . .
  • Roll the offender onto his/her side since people are more likely to snore on their backs. No, side sleeping isn’t the best thing for someone’s shoulders but if they are that worried about it, they can move to the couch.
  • Prop the offender up on a couple of pillows which will keep the throat tissues from falling against each other.
  • Dust furniture and wash curtains. It could be allergy related and cured simply by a regularly scheduled deep cleaning. If the snoring is caused by allergies, try having the offender use a NetiPot before bed to clear and irrigate the sinus passages.
  • Make sure the offender avoids alcohol and dairy before bed. Studies have shown that alcohol causes the throat tissues to relax and vibrate against each other. Dairy products cause mucus which can lead to congestion and snoring.

If you’ve tried all of these but your bed buddy’s noise making is relentless, have him/her checked out by a doctor or sleep clinic since snoring could be a sign of a potentially serious disorder, sleep apnea, which means he/she stops breathing during the night.

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Jim Martin
Jim Martin

This has nothing to do with sleep, but Thanks Shana – I think – for putting my left shoulder in some kind of half nelson and joking that “if it feels like the muscles are ripping apart, that’s OK.” You really did find the spot and gave me some great mobility movements to make it better.

and yes, it did feel much better… after it quit hurtin’!

Mary Dehart
Mary Dehart

Wow Cynthia, you took the words right out of my mouth. I love how Michele uses the word offender.


Amen to the sleep stuff. I’ve found the side roll is a polite way to stop the snoring dead in its tracks.

Separately, do we get a hint for tomorrow’s workout? Does it rhyme with “slurpees”?


A pillow pressed firmly over their face until the snoring stops is also effective. And permanent. 🙂

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.