Workout of the Day:
Muscle-Up Clinic and Progressions, followed by:
As many rounds as possible in 15 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
Gabi CrossFit Invictus San Diego 

Where Will You Celebrate Your Birthday?
Written by C.J. Martin

For kids, birthdays might just be the most important day of the year. They will spend months coming up with their ideal birthday party – from the outfit they will wear down to the gifts they will receive. And nothing is ever too big for kids. They’re not afraid to ask for a flying unicorn that poops rainbows – and a shocking number of parents will move Heaven and Earth to figure out if it’s possible to get one. So imagine my delight when two kids from different families insisted that they hold their birthday parties at CrossFit Invictus. San Diego has a lot of REALLY cool places to have a birthday, like Sea World, the San Diego Zoo, Balboa Park, etc…, but for at least these two, CrossFit Invictus is pure fun. 

So what does that mean? It means that our studly coach Tabitha Stine is implementing our CrossFit Kids program beautifully. It means that kids come in to have a lot of fun playing and never realize that they are “working out.” It means that in years to come they are likely to stay fit and active because they associate fitness and fun. And maybe, just maybe, it will mean that they will be part of the generation that helps to drive the Pec Deck and leg curl machine into extinction.

Do we host birthday parties for kids? Now we do. We’ll make this place the coolest birthday party venue in San Diego for our studly CrossFit Kids – even if it means I have to dress up like Aquaman.

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Chris FYadiraJillianneWayneBen S Recent comment authors
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Invictus
Member
Invictus

BC, forget doing a WOD in the Mankini imagine the carnage that would be caused by him dancing his special dance in that thing!

CJ is the man!

Chris F
Guest
Chris F

Nice job Wink! Borat is an excellent suggestion.

Can you imagine CJ doing a WOD an that Mankini?

Yes Cynthia, I immediately thought it was Barry. 🙂

Yadira
Guest
Yadira

you guys are too much. I always get my laugh here. LOL
I think I would have a hard time working out seeing CJ as Borat. I think that’s a great a idea on celebrating kids b-days at CF!

Cynthia
Guest
Cynthia

Okay, 6 a.m.ers—tell me that Borat doesn’t look like Barry???

I am a lucky, lucky woman.

Jillianne
Guest
Jillianne

New chant: “Borat! Borat! Borat!”
Wait, what am I saying? That would surely be the first and last CFI birthday party (well, last kids b-day anyway.)

Invictus
Member
Invictus

Great work Tabitha! That’s soooo cool!

Aquaman or Borat?

http://www.buycostumes.com/Borat-Lycra-Mankini-Costume/32330/ProductDetail.aspx

Ben Sullins
Member
Ben Sullins

Does this mean I can have my birthday party at CF too?

Robert
Guest
Robert

I have worked with Tabitha for a number of years now and always find her dedicated, enthusastic, and motivational. I am not suprised that she is making such a positive difference in the lives of Kids. Just look at her own and you will see she is the best!!! Way to go Tabitha. I expect good things for years to come.

Tabitha
Guest
Tabitha

That’s so cool! Thank you all for your kind words. I’m very glad that the feedback on the program is so positive. Teaching these kids is a wonderful responsibility and I’m extremely happy that they are having fun…that’s what counts 🙂

I want to dress up for the birthday parties too!

Chris F
Guest
Chris F

CJ,
Just in case you need an idea of how to look REALLY authentic and super-cool as Aquaman:

http://www.megomuseum.com/wgsh/aquaman.html

Cal is right, a hearty ‘no-go’ on the spandex.

Calvin Sun
Member
Calvin Sun

Tabitha does an amazing job with the kids program. It’s a very difficult task to teach functional fitness in conjunction with all the challenges that are presented when instructing children. Nice work Tabitha.

If CJ does indeed dress up as Aquaman, based on a recent blog photo, I think it may be prudent to avoid any spandex pants.

Chris F
Guest
Chris F

That absolutely rocks!

Most kids want Chucky Cheese and video games on their birthday (which is not altogether a bad thing). Coach Tabitha has pumped the CFI kids up so much that they would rather come and celebrate their ‘big day’ at the place where they do box jumps and burpees! How cool is that!?

That’s what I call enthusiastic and effective leadership. You’re a class act Tabby-Tabberstine. Keep it up sister

~BC

Dani
Guest
Dani

This might be my favorite post on the CFI blog.

1. Kids choosing fitness as fun. Doesn’t get much better than that.
2. Talk of unicorns that poop rainbows. Now that is just funny.
3. C.J. dressing up as Aquaman. Enough said.

Way to go Tabitha. We are so lucky to have you on the CFI team.

Cynthia
Guest
Cynthia

If I can get CJ to poop rainbows, then I will have my birthday party at CFI.

Ali Incredible
Guest
Ali Incredible

Nice work Tabitha! Aquaman, Aquaman, Aquaman (chant-like voice).

Aush
Guest
Aush

And this is what CF is all about…Now maybe if we can get adults to hold their birthdays at CF instead of going out and getting sloshed.

We could really learn something from these kids…

Jeff
Guest
Jeff

Excellent work Tabitha!

Pat
Guest
Pat

Congrats CJ and Tabitha! That is awesome you’ve made such a great place for these youngsters. Keep up the good work!

Tausha
Guest
Tausha

I am holding you to the Aquaman get up……the girls will love that! Their birthday is July 22nd! M, will you be making a paleo friendly birthday cake? Tabitha, great job with the kids program! 🙂

Trish
Guest
Trish

T- Awesome job with the bestest Kids Program ever!

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.