Workout of the Day:
Single-Leg Barbell Deadlift
5-5-5 (each leg)
and then,
For time:
10 Kettlebell Swings (32/24 kg)
1 Chest-to-Bar Pull-Up
9 Kettlebell Swings
2 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
3 Chest-to-Bar Pull-Ups
. . .
1 Kettlebell Swing
10 Chest-to-Bar Pull-Ups
Army Jon of CrossFit Invictus

Fair Winds to Army Jon
Written by George Economou

Writing this athlete profile has been bittersweet for me. On the one hand, Jon is a great athlete, an even better friend, and an all-around good dude; on the other hand, Jon is leaving us this week. Yes, Army Jon will join the ranks of Manimal, Kenny G, and Tim J…ditching us so they can “execute orders as directed…” blah blah blah.

I had the chance to sit down with Jon last week and discuss the gym, goals, and awkward moments.

Nickname: Army Jon

Hometown: California/Hawaii

Occupation: American Badass

Favorite Workout: “Cindy”

Jon, we usually end the interview with this question, but what would you like to share with the other athletes at Invictus?

Continue what you’re doing because it’s a great community. Everyone has the same motivation, and similar goals and drives. The energy levels in the gym can’t get any better.

Army Jon, you come from a military background. What would you say about the camaraderie here at Invictus? How does it compare with what you’ve seen in the armed forces?

The camaraderie here is the real deal. It’s kind of hard to compare totally because we’re only in the gym for an hour a day, but if we were here for 24 hours we would be controlling the whole city.

At 144lbs, you’re not the biggest dude, but you consistently put up top numbers on the board. What is your sporting background?

I played baseball, football, and basketball growing up. I also did a lot of surfing in Kaneohe Bay. This gym reminds me of when I was surfing in Hawaii in K-Bay; you see the same crew every day, out there to catch waves and enjoy each other’s company.

That’s very cool. So you’ll probably be gone for the next two years, with a few visits back to San Diego. What else is on the horizon for you and your athletic goals?

Well, I have this crazy idea to run a 100 mile race…like Badwater or something. I want to push myself to a point I’ve never been before; maybe receive some enlightenment or euphoria or something. When I was 15 years old, I ran my first marathon because I called out my dad. It was the worst experience of my life. Hitting the wall at 13 miles was horrible, and the second 13 miles were even worse. But when I was done…amazing. That’s what I want again.

Again, very cool Jon. Any lasting memories you’re going to take with you?

Memories…there are more good memories than bad. I do have a funny memory. Wink (Wayne) and I were deadlifting and while I was pulling I farted. Wayne just looked at me and started laughing. Maybe you had to be there.

No, that’s very funny! In fact, I had a similar experience with Wink recently, but it involved some partner stretching. Thanks for sitting down with me Jon. You’ll be missed! Fair winds and following seas.

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Army jon
Army jon

Keep up the good work Chris. I want to Thank the 6am crew for being such good peeps and to the rest of the Invictus crew. You guys are awesome.

Chris F
Chris F

Jon, Dude, I miss hitting the 0600 with you and the rest of the crew. I have not seen too many athletes that can crank out kipping pull ups like you! Take care and all the best to you brother! On another note, I am scheduled to graduate on December 4th. I was driving out of the gates last Saturday and noticed a CrossFit West Sac sign. I followed it and met the owners. Good dudes, but it made me miss Invictus really bad. I couldn’t tell you the last time I lifted any weights and I usually eat peanut… Read more »


Best of luck to you Jon!! 🙂


Jon, you’re a stellar athlete and all around great guy. We will miss you at 6 am, but we will be comforted by the fact that you are out there living your dream and working to keep us safe back home.

That was a funny moment at 6am, but proves that you were using proper form and bracing before picking up that monster weight.

Best of luck with training, and stay safe buddy.



SLDL 3x5L/5R 60kg, 70kg, 60kg

10, 1.. ..1, 10 Ladder of
32kg Russian Swings
CTB pullups


Bye to Army Jon (for now anyway…you’ll be back before you know it!) Stay safe and remember to have fun.

Mark, thanks so much for all of your coaching this past year. I appreciate your knowledge and willingness to pass it on. Take care and study hard. Oh yeah, you remember to have some fun, too!

Can you ask for accelerated classes so you can come back here sooner? 🙂

George E
George E

Also, for anyone that wasn’t at 6am this morning (like me), and would like one last chance to see the Manimal before he departs, rumor has it he’ll be at the Paleo Potluck this Saturday. The nutrition talk has been cancelled, but we’re still eating and judging costumes at 6pm. Sign up on the board with whatever items you’d like to bring to the potluck (ideally serving 6-8 people).

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.