Workout of the Day
“Play Good Challenge – Fall 2010″
Max Effort Snatch
Take 12 minutes to find your 1-RM Snatch (power or full);
Rest exactly 60 seconds, and then perform the following for max reps:

60 seconds of Rowing (for calories)
60 seconds of Rest
60 seconds of Deadlift (Adv=225/155 lbs., Int=185/135 lbs., Beg=155/105 lbs.)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Kettlebell Swings (Adv=24/16 kg, Int=16/12 kg, Beg=12/8 kg)
60 seconds of Rest
60 seconds of Thrusters (Adv=95/65 lbs., Int=75/55 lbs., Beg=65/45 lbs.)
60 seconds of Rest
60 seconds of Pull-Ups (no modifications permitted)

Liz and Baby Jameson of Invictus Fitness San Diego
Our very own Liz the Vet and her brand new baby boy, Jameson! Liz delivered Jameson, her first, just hours after finishing her workout at Invictus! Congratulations Liz! We are so happy for you and your family.

The Big Day is Here!
Written by C.J. Martin

Today is the last day of the Fall 2010 Look Good, Feel Good, Play Good Challenge. It’s an exciting day for all the coaches at Invictus to see the amazing progress of our athletes, and an even more exciting day for the participants to test how much they were able to accomplish in just eight weeks.

Because this is a big day for all the Challenge participants, we ask that the rest of the Invictus community to support them in a few ways.

  • Be Here! Your friends and fellow Invicti have been busting their butts for eight weeks to work hard and eat clean. Come down to the gym at your normal workout time, or even a couple of times throughout the day when our groups meet and cheer these guys on. We might also ask you to help count reps for a participant. So if you can make it down, please do.
  • Be Patient. If you’re coming in to get your workout, please understand that the Challenge participants will have priority today. In order to ensure that the Challenge runs smoothly and efficiently, we will need to make sure that the participants workout first, and have rep counters. That could mean that you might need to be a cheerleader for a few heats before you are able to get your workout in. It might also mean that you will not have someone counting your reps if you’re not in the Challenge. I apologize for this, but it’s just one day and a great reason to be a participant next time :).
  • Be Respectful (of equipment). In order to most efficiently run the Challenge workouts, we have staged all of our equipment where it will need to be for the challenge. Please do not move equipment or change weights unless you have discussed it with a coach.

Participants, you received most of your final instructions on Friday. Remember, you need to take your photo, and should be dressed accordingly (i.e., the same outfit you wore for the first day photo). We will also provide you with a participant survey that will help us better plan and improve our future Challenges. Please take some time to provide us with honest and detailed feedback so we can achieve our best as your coaches.

Voting on the transformation photos will commence on Thursday and you will be able to vote up until 1:00 p.m on Saturday. The coaches will narrow the field to the top 5-10 competitors, and it will be up to the participants to decide the winners.

Winners will be announced and prizes will be awarded at our wrap-up party on Saturday, November 20 from 6:00 to 9:00 p.m. at the gym. Invictus will supply beer, wine and some tasty treats. We would like you to bring one food item that you discovered and loved over the course of the last eight weeks. Alternatively, you may also bring one food item that you craved, but avoided over the last eight weeks. You worked hard for eight weeks, it won’t hurt to enjoy a guilt-free evening.

The next Challenge will kick off in January. It will be bigger and better than the first two. Current participants will have an opportunity to compete in that one as well, and will be awarded prizes based on comparisons of their September photographs. We will announce the prize in a few weeks, but trust me when I tell you that it will be worth continuing your hard work and clean eating to transform yourself over a six-month period.

Leave a Reply

Amanda S
Amanda S

Freaking amazing job today everyone!!!!!!!

Andrew Borrelli
Andrew Borrelli

Good luck everyone!


“As we grow older, we stand for more and fall for less!”–Kim Khardashian

but if you’re an INVICTUS you never fall because we all have legs of STEEL!!!!!!!


Reach for The Stars, Even If You Fail, You’ll Land on The Moon

or Xfit style: reach for the bars, even if you fail, you’ll land on the mat


Thank dog that’s over. Great job 6 a.m. crew!

Tausha Seles
Tausha Seles



Good luck everyone!!!

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.