Workout of the Day:
Press
5-5-5
and then,
For max reps of sit-ups in 20 minutes:
One partner farmer walks around the block with two heavy kettlebells (32/24 kg) while the other performs sit-ups. Partners switch roles after each completed lap around the block.
rhonda-and-steve-at-crossfit-invictus-san-diego

Rhonda Is My Hero
Written by Michele Vieux

By now, most of you are aware that CrossFit has heroes and each of those heroes has a WOD named in their honor. I want to add a woman to that list and her name is Rhonda. 

Rhonda is my hero for a number of reasons. No matter what she’s got going on in her life, Rhonda shows up to improve herself and help others. I’ve been coaching her for about a year now and I know these things to be true: 
* Rhonda is probably the most consistent client we have. She hops in her car for the 30-minute drive to Invictus five days a week, no matter what. In the past year, I doubt that Rhonda has missed more than ten weekday classes. 
* Every single day that she shows up, she gives it her all. I have never heard her complain about being sick, tired, sore or not liking the WOD. She comes in and gets it done, no matter what. 
* Not only does she get it done—she does her best, no matter what.  
* She is always looking to improve. Recently she asked me how she could improve her squatting mechanics. I suggested she have Calvin do a movement screen on her to determine her needs and offer solutions for change. Many people ask for help expecting a quick fix. This fix isn’t quick but every day after class I see Rhonda performing the routine Cal gave her, no matter what. 
* Not only does Rhonda continue to improve her performance through dedication and hard work, but she also makes those around her better with her positive attitude and quiet motivation. She is the first one to congratulate someone on a new PR and always offers kindness to a new face, no matter what. 

Yes, Rhonda is seeing great benefits of her hard work, dedication and no matter what attitude as are those around her. Maybe the most important benefactors are her two little girls. She is a positive role model for them, as evidenced by Madeline’s excitement to arrive each day and show me her burpee or hurdle technique and by Jacqueline’s willingness to imitate her mom in front of the mirror in her bedroom by performing a near-perfect snatch with her magic wand.  

One more thing that I know to be true about Rhonda: she is very modest and would never boast her accomplishments. This is why I am doing it for her—DOUBLE WHOOT to you, Rhonda. You make coaching a pleasure. I wish I had a million more Rhondas in my life!

Next time you aren’t feeling like giving it your all or are in a funky mood, just think, what would Rhonda do?

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RhondaFrancisco Martinezcuello (Frank the Tank)JillianneDaniKate Recent comment authors
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Rhonda
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Rhonda

Thanks, Frank!

Rhonda
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Rhonda

Michele, I am blown away by the wonderful things you said about me. I’m at a loss for words except THANK YOU so very much. I feel lucky to have a great coach like you! You are encouraging and supportive to everyone while also pushing us to do more than we thought we could. I owe a lot to you for the gains I’ve made at Crossfit. It’s always hard, but you make it so much fun:) AND you are sooo great to my girls. They adore you–thanks for being kind to them. Thank you all for your gracious comments.… Read more »

Francisco Martinezcuello (Frank the Tank)
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Francisco Martinezcuello (Frank the Tank)

Go Rhonda! She sets the example for her daughters and is a role model to both men and women Xfitters.

Jillianne
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Jillianne

I love Rhonda! It is so great to see her and the girls stroll into CFI every single day, and as another mom of 2 I know if she can do it 5 days a week then I can too (well, I can try!) And, yes, she will crush a WOD so modestly and sweetly. She always has her eye on the next goal, from moving onto running from the rower, and now she has some super-strong looking pullups. She’ll be at 15 bodyweight OHS in no time!
Rhonda, you are definitely a jewel in the crown of CF Invictus!

Dani
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Dani

I was lucky enough to take Rhonda through her one on one sessions when she first started at CFSD. Rhonda is a perfect example of the transformation that happens when women commit to CrossFit. We started her off using the pole to stabilize herself when doing the air squats and then she graduated to holding a dumbbell as a counter balance. A few weeks ago I watched her crush the Chief doing squats like a champ. Her commitment to her health and well-being is evident in the huge gains she has made in the past year. Rhonda you manage to… Read more »

Kate
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Kate

Rhonda’s gentle encouragement during my first few months of CrossFit has helped to keep me coming back. I look up to her and count myself lucky to spend my mornings with her.

Tausha
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Tausha

Rhonda was one of the first I met in the Crossfit community and she welcomed me with open arms. I remember working out with her the first few weeks I started crossfit and just thinking….I wanna be as consistent and powerful as Rhonda is; a true inspiration to us all. She is so genuinely nice and her little girls, well they are just like their mommy. Thanks for always srtiving and helping others strive for nothing less then their best! Love Ya….:) Great post M!!

Kelly
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Kelly

I couldn’t agree more!! Rhonda is the best, when she is not there (a very rare occasion I know) the class just isn’t the same. She is always motivating to everyone through her kind words or just by her example. Always pushing herself. Once she got those big girl pull ups she never went back to the band, which is so tempting to do when there is a 100+ pull up WOD. I know there have been many days when I want to slack off but then I look over and see how much weight Rhonda has on her bar,… Read more »

Ali Incredible
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Ali Incredible

Go Rhonda!!

Cynthia
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Cynthia

Yay Rhonda!!!

I only wish that I got to see you more. Once every couple of months is not enough.

Big hugs,
Cynthia

Boozebag
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Boozebag

M this is probably my favorite article you’ve written, mostly because Rhonda is one of my favorite people! She always has such a positive attitude and good things to say. Even when I think I’m stinking worse than ever, leave it to Rhonda to find something sweet to say! She also keeps us all in check though, I know that if I miss more than a couple days I can count on a call or text from Rhonda making sure I’m ok and that I’m not slacking off! Her two wonderful daughters are a great example of Rhonda herself and… Read more »

Lindsey J (Boozebags sister)
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Lindsey J (Boozebags sister)

I, too, love Rhonda!!! We miss you Rhonda and I’m so sad that I missed seeing you get your big girl pull ups!
I totally agree with M, an incredible competor, an incredible mom and a great person to go to the gym and see every day, and you’re right she’s there EVERY DAY!
Great post Michelle, keep up the good work Rhonda!

Mickey
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Mickey

I, too, love Rhonda! Thanks for writing a great article about her Michelle.

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.