Workout of the Day
Build to a heavy single (power or full) clean in 8 attempts;
and then,
Three sets for max reps of:
60 seconds of Clean & Jerk (ground to overhead)
Rest 3 minutes

Optional Finisher:
In teams of two, complete 16-20 sets of 50-yard Farmer’s Walks, alternating partners every 50 yards.

Invictus Athlete Spotlight – The Amazing Amanda Stetson!

Editor’s Note – If you watch even 30 seconds of this video you will know why Amanda is absolutely adored by everyone she comes in contact with at Invictus.  Her enthusiasm and positivity is infectious, and the changes she has made since joining Invictus have been inspirational.

Amanda, we are so happy and blessed to have you at Invictus!

Leave a Reply

avatar
david
Guest
david

nice crossfit story Amanda!

went light today and my shoulder thanks me.

nichole
Member
nichole

AMANDA!!!!! I absolutely love you and am so happy to see this interview. You are a phenomenal person and athlete. I get so excited to see your smiling face when you walk into Invictus. Know that you are loved a tremendous amount and you have a huge impact on our Invicti family!!!

Matthew Dusa
Member
Matthew Dusa

Go Crossfit Story…… Love these interviews……

shanefarmer
Member
shanefarmer

Thanks Deuce! We really appreciate all the support you guys give us and we love being able to work with the Invictus community, you guys are all near and dear to our hearts.

Stetson
Guest
Stetson

Shane, I had a feeling that this is what you were hinting at, and thank you so much for it.

And I’m glad I do something to return all of the encourage and support you guys have given me. I feel my impact is small compared to what I gain from being part of the Invictus family. And I’m happy that you guys love me and much as I love you all.

Jen H
Guest
Jen H

I love that girl!

Katie Mac
Guest
Katie Mac

I love Amanda! She always brightens up my day!

trick
Guest
trick

great interview!

and thanks for the tips this morning shane, helped out alot 😀

shanefarmer
Member
shanefarmer

So glad it helped! Nice work.

Chanel Call
Member
Chanel Call

Do Emily and I get credit for bringing her into the gym?? haha

Karen Martin
Member
Karen Martin

Clearly you have an eye for the great people in this world – so yes, you get credit.

shanefarmer
Member
shanefarmer

Great job Amanda. I hope you know how many people you have an impact on in the Invictus family.

Aush
Guest
Aush

Amanda rocks, her smile brightens the room, she’s a much stronger woman than she realizes, AND she always puts away the equipment I forget to put away.

Karen Martin
Member
Karen Martin

We are so blessed to have beautiful souls like Amanda in our amazing Invictus Family. She is a source of sunshine and we are lucky to have her shine on us.

Price
Guest
Price

Amanda is GREAT to workout with! And I’m always impressed with how hard she pushes herself. Those wall climbs were insane!

jen
Admin
jen

I got to know Amanda while doing one of M’s cooking classes at her house. Amanda is so easy to talk to, and truly an amazing person. Now everytime we see each other we always say hello and chat! We are so lucky to have you here at Invictus!

Cynthia
Guest
Cynthia

Barry and I love our little Amanda! Always a smile on her face…

Bon qui qui
Guest
Bon qui qui

I love her and I’m sad I don’t see her anymore in the afternoon classes : (

sagie poopers
Guest
sagie poopers

I literally want to put Amanda in my pocket and take her wherever I go.

Annette
Guest
Annette

Like a Polly Pocket? 🙂

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.