Workout of the Day:
Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
(If you fail to complete a round within the minute, rest two full rounds before resuming. Record total number of rounds completed.)

Champs again! Invictus Team Speed - Josh E., Katie Mac, Sean E. - came through with a second place finish in the mixed team division.
Champs again! Invictus Team Speed - Josh E., Katie Mac, Sean E. - came through with a second place finish in the mixed team division.

Training with Injuries: The Psychological Reasons
Written by Mark Riebel

Not only do you have to face the pain that your injury physically causes you, but what can be more damaging for some are the mental challenges you’ll have to face. For one, there are the setbacks you face from just not being able to do what you used to do. It is easy to feel down when you watch everyone doing what you were once so easily able to do and you’re forced to do something else. It may make you feel a little like the kid who didn’t get picked for kickball and get you to dwell on all of the things you are now unable to perform because of your pain. But you’ve got to refocus and stop thinking about what you can’t do and instead look at what you can do. It’s not the easiest task, I know, but that’s what you’ll be better off doing. You busted up your right arm? Grab a dumbbell and do your WOD with the left. Can’t squat? I’ve been doing lunges, split squats and step-ups for the last four weeks or so. Sure, I really would rather be doing squats, but since I can’t, the modifications that I’ve done instead have allowed me to continue training my legs with the added benefit of ironing out any strength imbalances I have by training unilaterally.

Exercise will also help your mental outlook by causing a release of endorphins (your own natural pain killers) and put a big upswing on your general attitude. Any time over the past several months when I’ve been in a lot of pain, I knew that doing a WOD would make me feel remarkably better, and it always did. The increased blood flow to my tissues, mobility work, and overall pleasant feeling I would get from the workout (when it was over, of course!) did wonders for me. Yes, my workouts may have been more monotonous than if I were pain free, but doing what I could allowed me to maintain a decent level of fitness while still making improvements in the movements that I could do. This attitude will also help you because it is your refusal to be stopped by an injury. It may take a week, it may take a year or more, but if you never give up, you will heal.

To sum up, don’t let your bumps and bruises stop you. Find a way to work around and with them so you can get back on the CrossFit horse sooner rather than later.

Leave a Reply

9 Comment threads
0 Thread replies
Most reacted comment
Hottest comment thread
7 Comment authors
Ben S.mikeATPOSCarla Mac Recent comment authors
newest oldest most voted

***Fall Rowing Challenge – Update***
1. I have been sick the last few days so I haven’t been updating the blog.
2. Our team has been unbelievable…more stats tomorrow.
3. Those people who are emailing me your rows…keep doing so. I am receiving them but can’t respond to them all.

We have at least 6 or 7 at 100k meters…more to come tomorrow. Sorry for the lack of updates.

Carla Mac
Carla Mac

Had a great workout with Mike Burgener this morning: As always…he calls it…”The Old Man’s Workout”: 250m on Concept ski 250m row 25/20/15/15: PP @ 30K Lat pulls: 80lbs BS: 50K slamball 20lb situps Will have limited gear up at the ranch in NoDak…but will keep checking in with Invictus.

Ben Sullins
Ben Sullins

Great job everyone! That was fun…


Carla! We’re going to miss you and little Tommy. Please say hi to Grady for me and I hope you guys have a safe and enjoyable trip as you guys make your way over to VB.


Team Invictus – Great job on all the activities this weekend. It was awesome to see all the “GREEN” out there…there are some people I have NEVER seen 🙂 Tabitha – thanks for the props but I DID NOT come in 2nd place…there was a timing error that gave me an extra 5 minutes. To be honest – that simple little 3 mile run was one of the toughest things I had done in recent times. Not sure if it was all the rowing, the lack of strength specific training, or what, but I was done 10 minutes into it.… Read more »


Great Job Invictus! I am happy to hear once again we were the biggest group there. What a great community of people.

Carla Mac
Carla Mac

Leaving San Dog on Tuesday morning for NoDak, then to Virginia Beach. Staying with the Burgs til’ then.

Doing a workout with Coach B tomorrow morning, but got in a row today in order to log some miles for the team.

30 min row: 6,246m

Followed by: Concept Ski Machine intervals (anyone used this thing yet?)
1 min work/1 min rest
2 min work/2 min rest
3 min work/3 min rest

Miss the CF Invictus environment, but as always, love to train at Mike’s Gym.


Posting my workouts since Josh asked.
Warm up row 500m 50 DUs 15 pullups 40 pushups
Front squat 3 x 5 205-225-205
squat 1×20 210
cool down 50 DUs row 500m
PR on the twenty rep squat. If u only work out once a week might as well hit it hard. Everyone have a good week. I’ll be crawling around in the dirt for a few days.


Invictus rocked the Boot Camp Challenge; it was so much fun!!! Great job to everyone who came out in their green shirts to participate. I know we all had a blast and we definitely had the biggest group once again!

Also, big congrats to Adam for taking 2nd place in his individuals, the boys on Team Madrid for a 3rd place finish in their male team category and to my awesome running mates for our 4th place finish out of 100 mixed teams. Fantastic job 🙂

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.