Workout of the Day
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2011
Rest 90 seconds;
and then,
On the minute, every minute, for 10 minutes:
10 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (24″/18″)

Invictus Kids is returning soon at a new time – 4:00 p.m. Please email [email protected] for information on enrolling your child.

A Lesson in Moderation
Written by Dani Dufrene

Moderation is defined as being within reasonable limits, not excessive or extreme.  I would venture to guess that most of us have a difficult time exercising moderation. Often it is all or nothing. In my opinion, and please feel free to disagree, but I believe that it is harder to exercise moderation than it is to live at any extreme. Moderation demands two things: self awareness and self control.

I bring this up because I think that we are all on a journey to achieve the same thing, lifelong health and fitness. In this journey there is constantly something you could be doing better: more foam rolling, more stretching, cut the dairy, ditch the gluten, eat more vegetables, stop drinking alcohol. Seriously, it can be daunting sometimes. We all do it. We get super pumped after reading an article, or a book, or attending a workshop and we prepare for a mass overhaul.

I think this approach is flawed for two reasons: 1) most of us, myself included, will not succeed for the long run with this strategy and 2) you deny yourself the opportunity to hone your skills at self awareness and self control.

Let me demonstrate: I love wine. I really do. I love the adventure of trying something new, the stories behind the families that own vineyards, the art of pairing and the ritual of enjoying a glass while I cook dinner after a long day of work. I love everything about it. And, I know that the consumption of alcohol can negatively impact my fitness goals. After reading our very own Nichole’s post Alcohol and Your Health and Fitness Goals I decided to take a look at my own consumption. I realized that I had grown accustom to a glass or two each night, one while I cooked dinner and one with my meal. I recognized that was one too many. I had formed an unhealthy habit that I needed to break. I decided that for a few weeks I would remove alcohol entirely with the long term goal to find a new, healthy balance. And so I did. And the first week sucked. More than anything I missed the ritual. So, I got creative and found a replacement. I started making herbal iced tea and enjoying that while I cooked dinner. After a few weeks, once I didn’t miss the daily glass of wine, I reintroduced it into my diet, only this time in moderation. A healthy balance. I figured out what that meant for me, for my body and my health and fitness goals. During my short hiatus from wine I realized that often times it makes me lethargic the next day and I almost always get “wine belly”. When I removed it entirely from my diet for a short period of time it allowed me to feel the difference. So now I know. I know that one glass a few nights a week won’t wreak havoc on my belly or my fitness goals. And, I also know if that one turns to two, I am sure to have “wine belly” and a less than stellar WOD the next day.

The point is this: None of us have reached the pinnacle of health and fitness. We are all a work in progress and at different points along the journey. Rather than trying to tackle it all at once – eliminating entire food groups from your diet, adding 3 more workouts each week, etc… – pick one thing. Just one. Master it. Once you’ve mastered it, either stick with it or reintroduce the behavior under new, more moderate, terms.

Leave a Reply


Thom, that is a good one!

Uh Manimal, it is not that I’m not open to new experiences. Rather I am very, very clear on what I do and don’t like! 🙂

Mark Riebel
Mark Riebel

Dani, you and I both know that you are not at all open to new experiences 😉

Richard Madrid
Richard Madrid

Great post Dani! I always say i am going to quit drinking, especially after a night out with Thom and the Ship of Fools, but I never learn my lesson. Maybe one day…

Hope everyone is well. Only 89 days left until I am back full swing at Invictus.

Completed 9 rounds of this one today, as Rx’d. brutal WOD.


Thanks Dani, great perspective!


Great post Dani!

Something I read somewhere (can’t remember) that has really stuck with me as I’ve tried to improve my lifestyle choices: “Progression, not perfection.”

No one is ever going to be perfect. But, if you take strides to progress towards your goal each and every day then you can’t really go wrong.

P.S. The folks at CF Oahu have been amazing to me for the last few weeks (If you are ever here, check them out!), but I can’t wait to get back in the gym with all the Invicti! See you guys later this week.


Favorite post ever and couldn’t agree more! Cheers to moderation!


Fabulous post, Dani! We all grapple with the fitness/social/lifestyle balance. It’s all about being mindful of what we consume. And I think it makes you appreciate those indulgences even more when it’s in moderation.

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.