***Scheduling Note – Invictus will be closing TODAY at 1:00 p.m. for the CrossFit Games in Carson, CA. We will re-open at 6:00 a.m. on Monday, July 19.***

Workout of the Day:
“2007 CF Games Hopper WOD”
For time:
Row 1000 Meters
and then complete five rounds of:
Pull-Ups x 25 reps
Push Jerk/Press (135/95 lbs.) x 7 reps

(Scaling note – you should complete this workout in less than 20 minutes.  It is your responsibility, with the guidance of your coach, to select a weight for the barbell and a rep scheme for the pull-ups that will allow you to do so.  If you are not extremely comfortable performing pull-ups, you MUST scale the number of reps per round – e.g., if you can easily perform 25 unbroken pull-ups, knock it out as rx’d, but if you can only perform 5 unbroken pull-ups, stick with 15 or fewer pull-ups per round.  Cool?)

(Scores to beat – In 2007, Brett Marshall and Jolie Gentry had the best times – 13:07 and 16:22 respectively.  The sport of CrossFit has come a long way since then – and so have Brett and Jolie, who could certainly crush those times (yes, even Jolie who recently gave birth to her first child – she’s that badass). Our crew took on the WOD on February 12, 2010 – POS (11:42) and Michele (14:27) had the top times.  Can you challenge the champions of 2007, or some of our current studs?)
crossfit games logo

Here We Go!
Written by C.J. Martin

The 2010 CrossFit Games are finally upon us.  For our athletes, both those competing and those who have supported them and pushed them in training, this has been a six-month journey.  Over the course of those six months, these individuals have made countless sacrifices and poured buckets of sweat into their preparation for this weekend.  Along the way they also gained a deeper understanding of themselves – as athletes and individuals – and forged invaluable bonds with their teammates and training partners.  They are stronger in every possible way.  They lift more, run faster and are more explosive, but more importantly, they have hardened themselves to discomfort and adversity.  They have learned to find strength in their peers and deep within themselves, and take from the experience a confidence that transcends the sport.  This confidence and the unconditional support of their team and community make them unconquerable – “Invictus.”

This weekend will be a celebration of their hard work, and of the community that has supported them.  Where our athletes place amongst others is irrelevant.  That they are true to themselves and allow their full potential to be realized will be the true mark of their success, and the perfect culmination to an incredible six-month journey.  I am confident that they will do so, and am proud to have each of our athletes (Michele, Sage, Nichole, Justin, Nuno, Shane and Helen) representing Invictus.

For the 70 spectators who have already purchased tickets and committed to heading up to the Home Depot Center, I hope you will give to our athletes the same love, commitment and effort they have put into their training every day for the last six months.  For those of you who have not yet committed to making the trip, I encourage you to do so if at all possible.  You will not regret a moment of sharing in this experience.

If you cannot be with us, watch the events live on streaming video at http://live.crossfit.com/, and check the CrossFit Invictus Facebook page – we will do our best to update this page so that our friends know when Helen and the team will be competing throughout the weekend.

See you up in Carson!

Final Note – OUR T-SHIRTS ARRIVED!!! Grab your green t-shirt at the gym before 1:00 p.m., or check-in at the Invictus tent at the Home Depot Center first thing on Friday morning and make sure you are rocking an Invictus green t-shirt.  Our athletes gain a tremendous energy boost from looking up at a wall of green shirts rooting them on.  Be a part of the Sea of Green!

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Great Job at the Games Team Invictus.

Amanda S
Amanda S

You guys are looking great!!!!!!


I am so excited to be cheering on the Invictus team this weekend! You are all so inspiring and a joy to watch.

Shameless plug: Please also watch out/cheer for (whether in person or in spirit) my sister, the amazing KRISTAN CLEVER (caps to make sure you caught that)!


Mark I am on it! It ain’t a LB Party unless WInk and Manimal are at the Depot center too!

Mark Riebel
Mark Riebel

Best of luck tomorrow guys! Hopefully, someone is there to pick me and Wink up at the airport so we can come hang out too (any volunteers?).

Karen Martin
Karen Martin

I can’t tell you how proud I am of all of you. That includes you CJ and all the coaches. The spirit with which you lead/coach is cause for celebration. You inspire all of us (even us oldies) to dig just a little deeper and see what we are capable of. Here’s to a marvelous celebration of our amazing athletes & coaches!!


I am so damn excited for this weekend! We are gonna ROCK IT!!!

Ben Sullins
Ben Sullins

See you there everyone! It’s going to be EPIC!


good luck gang, wish I could be there but will thinking about you all the way!!

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.