Workout of the Day
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds;
and then,
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

(If you are planning on coming in on Friday to test yourself with the Sectionals workout, you should come in, do a little foam rolling, stretch out a bit, work on your double-under technique, and call it a day.  If you’re planning on coming in on Saturday, use today as a 70-80% day – move through the movements, but do so at a moderate intensity and focus more on technique.)

CrossFit Invictus Fitness Challenge Party
It's Party Time . . . Again!

Patience and Party
Written by C.J. Martin

First of all, I know many of you tried to register on the CrossFit Games website yesterday.  I love you for that.  I apologize that all did not run smoothly.  I have not heard a definitive answer as to when the bugs will be worked out on the Games website, but we were able to get a few dozen folks registered last night, so hopefully the website is very close to being fully functional.  The Games site is running extremely slow, but it appears to be working now.  Please be patient.We still need EVERYONE to register and join the Invictus team.  We will assist you as best we can in the gym.  We will have a few extra laptops at the reception area and can help walk you through the process if you need a bit of help.

Second, it’s party time again!  We just wrapped up another amazing Look Good, Feel Good, Play Good Challenge.  On top of that, we hope to have nearly the entire gym participating and supporting the Sea of Green in this week’s sectionals competition.  So, we have plenty of cause for celebration.  We hope to see all of our members at The Lincoln Room in the Gaslamp.  It is located at 901 4th Avenue (4th and E Street).  There are ample parking options in the area.  The Horton Plaza parking garage is directly across the street from the Lincoln Room, so go ahead and wear your fancy shoes and don’t worry about having to walk too far.  The party will begin at 6:00 p.m.  Be there, and bring your significant other!

Leave a Reply

avatar
Karen Martin
Member
Karen Martin

Really looking forward to our celebration. So many people worked so hard and deserve to have a night a fun and celebration! So proud of our Invictus family and all they have accomplished.

Patrice
Guest
Patrice

The party is Sunday, right?

nichole
Member
nichole

Yes, Sunday from 6 – 9 pm!

DTM
Guest
DTM

1. Beatiful women, especially the partially hidden one on the right.

2. Today is St. Patricks day so what a day to GO GREEN. Sign up. We can get 180-200. Let’s do it!

Cynthia
Guest
Cynthia

That partially hidden beautiful woman on the right is Cody Mac, by the way. He really does look good in blue.

Cody-Mac
Guest
Cody-Mac

Bronco Blue Baby!

Mark
Guest
Mark

Lookin’ good ladies.

areba
Guest
areba

What a lovely group of ladies!! That night was sooooooo fun!! 🙂

Cheddies
Guest
Cheddies

Love this pic of some of my favorite ladies!

val pal
Guest
val pal

A gorgeous group of women! 9:30 rocks!

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.