Workout of the Day
Five rounds for time of:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

Two Coaches + Two Birthdays = Too Wonderful!
Alternative Workout to Honor Our Birthday Coaches
Complete as many rounds as possible in 20 minutes and 11 seconds of:
9 Single-Arm Snatches (75 lbs./55 lbs.)
11 Burpees
12 Triple-Unders
Run 400 Meters
(SEE COMMENTS for explanation of this workout and why.)
George E. of CrossFit Invictus
Happy Birthday George!
Katie M. of CrossFit Invictus
Happy Birthday Katie!

Written by Nichole DeHart

Lauren Manning was late for work on the morning of September 11, 2001. She quickly exited her taxi in front of the Twin Towers to hasten her arrival. As she entered the building and approached the elevators she heard a loud, piercing whistle, noise that could easily be attributed to a construction site. Right before she entered into the elevator a screeching noise came from its halls and almost instantly, a whirlwind of fire erupted from the elevator and engulfed her. Among the chaos and terror, she ran from the building still engulfed in flames. Lauren managed to survive but 82% of her body had been burned. She remained on the brink of death every day for the next 3 months. She had to relearn how to breath on her own, recover the ability to speak and relearn how to walk. As Lauren quotes, she “discovered that the simplest of tasks were beyond my ability, and accomplishing them would require equal measures of defiance and will.”

Lauren Manning has recently wrote a book chronicling not only what happened to her on that fateful day, but also about her journey back from such darkness.  This incredible woman embodies resilience, the ability to rise above from such an adverse trial.

The resilience research center has defined this term as an individual’s ability to overcome adversity and continue his or her normal development. No one is immune from adversity. Despite the incredible developments in technology, medical science and the like, we still can’t control things like natural disasters, death and other uncontrollable mishaps. However, we can control how we deal with those unforeseen and unexpected adversities. Maya Angelou said it well, “If you don’t like something, change it. If you can’t change it, change your attitude.”

Life’s best survivors are resilient and gain strength from setbacks. Longevity research is showing that adults with psychological resiliency age more slowly, live longer and enjoy better health. It is how well we deal with adversities that determine how resilient we are. If we encounter disappointment, are we quick to bounce back from it, undeterred. Or do we let it mire us down, until our perspective only consists of that disappointment? Adversity doesn’t have to be something earth shattering. I see it affect people all the time in the gym when they don’t make that new PR or they don’t do as well as they would like on a workout. How do you bounce back from having one of those days?

Take a look at any individual who was successful at the CrossFit Games and note how resilient they were to setbacks in workouts. Torn hands, a missed lift, and reps that were not counted are all areas that could have set the athlete back, but the resilient athletes didn’t let that affect them. Take Josh Bridges as an example. On the ‘Killer Cage’ workout he was the lightest guy out there front squatting a weight 1.5 times his size. Did he allow that to deter him from accomplishing his goal? Absolutely not. He showed resilience, overcoming this obstacle, coming out on top.

We can’t change all of our obstacles, but we can change our attitude toward our obstacles. Everyone is born with a measure of resilience, it is an innate attribute we all have. However, here are a few points I feel help make a person, regardless of their situation or what adversity they are bouncing back from, more resilient:

*Focus on a daily basis on small moments that bring joy and on positive emotions

*Cultivate mindfulness/be fully present

*Develop a social network that can be supportive of you when going through times of distress

*Be flexible. If a person wants to bounce back from things, then a measure of flexibility is needed.

*Develop self-confidence and self-efficacy.

Lauren Manning had all of these components and more.  The circumstances that she found herself in were extreme, but her resilience was strong enough to pull her through.  But you need not look to the most extreme cases of resilience to see it displayed all around you.  We see examples daily in the gym, and we can draw strength from them.  We can teach ourselves to become more resilient by finding constant inspiration in others and by overcoming our own obstacles daily.  Invictus provides a safe setting to do so.  How are you going to show your resilience?

Manning, Laruen. (Sept. 7th, 2011) Retrieved from:

Resilience Research Center. (Dec. 8th, 2010) Retrieved from:

Siebert, Al.  (October 2000). Resiliency and Longevity. Retrieved from:

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Ali J
Ali J

Thanks for the post Nichole!



jonathon mello
jonathon mello

great piece coach dehart. mandatory reading.

happy bday george and katie!

Jen H
Jen H

Happy Birthday Katie and George!!! Thanks in advance for this oh so fun workout (please read in a sarcastic tone)!!

Nichole – great post! Every once in a while we all need a little perspective!


happy birthday you guys!!!

complimented by an inspiring post as well 😀


Happy birthdays, Jorge and KatieMac!

Nichole, very nicely done!


Happy Birthday to you both!!!!

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.