Workout of the Day:
Power Cleans
3-3-3-3
and then,
Three rounds for time of:
30 Box Jumps (30″/24″)
15 Deadlifts (185/125 lbs.)
15 Pull-Ups

CrossFit Invictus is proud to host the First Annual Beat the Streets Fundraiser this Saturday, May 9th.
CrossFit Invictus is proud to be a host site for the First Annual Beat the Streets Fundraiser this Saturday, May 9th.

Beat the Streets Fundraiser
Written by C.J. Martin

Steve Liberati, founder of Steve’s Club, is one of the truly good guys in the CrossFit community. His dedication to serving at-risk youth and effecting a positive change in his community is unparalleled.  

Steve’s Club is a non-profit CrossFit affiliate located in the heart of Camden, New Jersey – ranked one of America’s “most dangerous” cities. The mission of Steve’s Club is to provide excellent coaching, community, support and guidance to the youth of Camden.  On a broader scale, their goal is to create a positive place for young people to get away from the stresses they endure in their daily lives. Steve’s Club provides a sense of community, belonging and hope while instilling the values of discipline, responsibility and teamwork through CrossFit training and coaching.  

Times have been tough on all non-profit organizations, and Steve’s Club has not been exempt from these hard times. Steve is making miracles with very little, but the kids of Steve’s Club need our help.

Beat the Streets is a fundraising and awareness event designed to assist Steve’s Club to raise money to purchase new equipment and cover the operating expenses of their CrossFit gym in Camden. On Saturday, May 9, 2009, CrossFit affiliates around the country will be hosting a special Beat the Streets workout (quite challenging, but scalable) to celebrate the fundraising effort. You can make donations at the event, or preferably, beforehand.

To make donations and learn more about Steve’s Club, please click the link to Steve’s Club

Thank you for your support!

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TrishWaynePOSjoeCJ Martin Recent comment authors
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Trish
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Trish

Awesome post Ali! You hit the nail on the head.

And, BC – You, my man, are one stellar dude. You made me smile. 🙂 I am still not accepting of the fact that you and your amazing family are leaving at the end of the month. You guys are going to be greatly missed!

Invictus
Member
Invictus

POS, better watch out… I’m docking reps from here… 😉

POS
Guest
POS

Great post Ali, I don’t think there is one person that would disagree with you. What you said about getting in your car with that smile is so true. Just think about how you feel when you get in your car and it never got the chance to get to the gym. Now that feeling is tourture. A bad workout is better than a skipped workout (non-rest day of course). Today’s WOD 10:20 with 225# DL and SoCal standards on the box jumps. Got to be virtuous, you never know when Wayne or one of the Freischlag boys will be… Read more »

joe
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joe

When I have a bad wod (which happens more than the stellar ones). I remind myself that the whiteboard gets erased every day

Chris F
Guest
Chris F

RIGHT ON Ali ! Your post made my day. I was just telling Jillianne that I brought some weak sauce to the WOD this morning. I just didn’t do well and was kinda’ bummed at work (actually, I don’t really work too much anymore) 🙂 When I was a bit newer and would get too down on myself after a WOD, Trish Davis used to say “BC, most people are at home right now and wouldn’t even attempt some of the things we do at CrossFit. Nice work”. You’re right Ali; sometimes you’re first, sometimes you’re last. But, at the… Read more »

Tausha
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Tausha

You are AWESOME Ali……..very well said! That is why you are Ali Incredible! 🙂

Cynthia
Guest
Cynthia

Right on, Ali! The fact that we show up and do this crazy stuff is itself remarkable. Add my 6″ box jumps and 40 lb deadlift, and you have a recipe for GREATNESS!!!

christine
Guest
christine

Well said Ali. It was great meeting you today and even better working out next to you!

Dani
Guest
Dani

Pizzle, awesome contribution and I couldn’t agree more.

It is important to remember that your health and well-being (the reason why we CrossFit) is a life long journey. You are in it for the long haul and that means good and bad days!

Ali Incredible
Guest
Ali Incredible

I was chatting in the locker room after the noon WOD today and the woman I was talking to was dissappointed in her performance, relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little… Read more »

Cynthia
Guest
Cynthia

Michele’s radio interview is on the Crossfit Journal website!

I’m gonna fast forward thru the other junk and get to the good stuff!

Francisco Martinezcuello (Frank the Tank)
Guest
Francisco Martinezcuello (Frank the Tank)

Come hell or high waters I will make it a point to be there – I will talk to the bosses. I have a tight schedule in the coming months. I am so bummed I will not be able to make it to this WOD. It’s all good cause Tausha said she will do the prescribed weight for me and go six rounds to hook a brotha up. Get some big T!

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.