Workout of the Day:
Split Squats or Bulgarian Split Squats
5-5-5 (each leg)
(Thanks again to our friends at Catalyst Athletics for the great videos demonstrating these movements.)
and then,
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lb.)
15 Burpees

POS is putting up some big numbers on the erg.
POS is putting up some big numbers on the erg.

Training with Injuries: The Physical Reasons
Written by Mark Riebel

Injuries happen. It’s just an unfortunate fact of life. In our constant battle against entropy, the human body occasionally breaks down and we are forced take a few steps back. It is not because of our methods—often the cause of an injury is as simple as sleeping in an odd position or stepping off of a curb incorrectly. Regardless of the mechanism, an injury can be extremely difficult to deal with, especially if your time at Invictus is the highlight of your day. As someone who happens to be particularly fragile despite my rough-looking exterior (ha!), I’d like to offer some tips on dealing with those injuries and how you can train with them, in a way that will augment your health care provider’s instructions on dealing with your injury.

In this first of two posts, I want to address some of the physical issues that you’ll face and how to tackle them. The point I would most like to drive home with you is that unless you are completely incapable of movement, you’ve got to keep training. Yes, it will be in a modified manner due to your injury, but you need to do what you can. Keep coming to the groups you normally would attend, and our coaches will be more than happy to give you modifications to keep you active. There are numerous reasons why you need to stay active doing what you can to move and train. Exercise is going to promote blood flow to all of your tissues and really make sure those immune cells and nutrients do their jobs to remodel your injured tissue. Studies that examine healing time between sedentary and active subjects show that healing is accelerated in the group that performs physical activity. Also, performing high-intensity multi-joint movements as we do elicits an endocrine response that increases levels of growth hormone, testosterone, and other substances that are Mother Nature’s experts at remodeling injured tissue. Finally, there’s a phenomenon referred to as carry-over. Essentially, when you train a part of the body that has an identical complement, such as your left leg, a small strength gain will be noticed in the complementary part, the right leg in this case. It’s not an incredible amount, but it’s enough to help stave off any large losses in strength and power you may have due to an injury. You can read a bit more about it here.

Keep in mind, though, that there is a fine line between training with an injury and training through an injury. Training ‘with’ is what we’re going for, and that entails modifications and work-arounds that will help to enhance your healing. Training ‘through’ is a mindset of “It hurts like hell when I squat, so I’m just going to grit my teeth and squat anyway.” That’s a quick way to turn some minor ailment into something that could set you back for months. Use your head and learn to distinguish ‘good’ pain from ‘bad’ pain.

And before I forget, don’t be that guy and just pop ibuprofen or some other pain killer so you can work through it. You can potentially derail the healing process (as Calvin mentioned a while back) and make your injury worse by not being aware of your pain.

In the next piece of this post, I’ll address some of the psychological challenges you may face when you’re hurt, and how to turn them into advantages.

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Brian Bowen
Brian Bowen

Great article! And Andre…your words are encouraging. I finally got over my stubbornness and decided to have my right shoulder looked at. Well, after the MRI, it was discovered that I have a tear on my supraspinatus tendon of the rotator cuff–ouch! It’s probably been this way for quite some time now. I go in for surgery at the end of the month. I can’t remember taking more than a four or five day break from CrossFit in the three and a half years that I’ve been doing it. I am NOT looking forward to NOT being able to do… Read more »

Andre Castro
Andre Castro

Amen, I have trainned with my right arm in a sling for 6 months. Once they placed the titanium head on my right humerus bone. I modified my WODs and continued to Crossfit as the one armed Crossfitter. My right arm started to heal faster than the doctors and PT’s expected. So I continued to train, if it wasn’t for Crossfit I think I would of been processed out of the Marine Corps for not being able yo do pull-ups again. Oh and by the way the doctor told me I would never be able to do pull/ups, Kip, press… Read more »



Be proud CFI crew…we are doing a phenomenal job…and we don’t row…right? We need 6 more people to hit 100,000 meters so that we can get a chance to win an erg. Keep pulling!!

Check out the Endurance Events Blog.

Friday Night Rowing/Movie night – Starts tomorrow at USD…great way to pick up meters and be around friends and family.

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.