**Scheduling Note – The CrossFit Invictus coaches will be heading up to Orange County on Friday afternoon to support our athletes – Michele, Justin and Frank – at the CrossFit Games Regional Qualifier. Accordingly, there will be no 6:30 p.m. session on Friday, and no Saturday sessions. Thank you for understanding and supporting our stud athletes.**

Workout of the Day:
For time:
400 meter run
9 broad jumps (6 foot jump) 
9 power cleans (135/95 lbs.)
15 broad jumps (6 foot jump) 
15 power cleans (135/95 lbs.)
21 broad jumps (6 foot jump) 
21 power cleans (135/95 lbs.)
400 meter run
(WOD courtesy of the CrossFit NorCal crew.)

Ali Incredible - 38" Box Jump
Ali Incredible - 38" Box Jump

Training for Rotation – Part One
Written by Calvin Sun 

Rotational movements are essential to athletics and life in general. Many trainers take the wrong approach when it comes to training the transverse plane. They spend too much time training the muscles of the trunk to generate force, they love exercises like side bends, med-ball twists, and twisting crunches. But throwing, punching, hitting, and the like are largely dependent upon the ability of the body to transfer force generated by the powerful muscles of the lower extremities, not small trunk muscles like the obliques. Too many trainers neglect developing this critical engine that drives all rotational movement. All athletes should have a solid foundation in hip-dominant and knee-dominant movements (such as deadlifts, cleans and squats) before considering adding anything else into their training program. 

In order to act as an effective transmission, our torso must be able to withstand the forces generated by the powerful lower extremities. Otherwise, no energy would be transferred to the upper extremities as the hips would rotate and the upper body would not move. Coach Kelly Starrett of San Francisco CrossFit has a great article on this concept, read more about it here. Coach Kstar recommends using one-arm swings to train an athlete to actively resist rotation. I couldn’t agree more as I have had great results training my rotational athletes using these movements. One of my clients is an avid golfer, when he came to me his drive had plateaued at a respectable 280 yards. We set a goal to increase that golf drive to 300 yards. His training program consisted primarily of squats, deadlifts, Olympic lifting, and kettlebell work. Less than 3 months later, he was able to drive the ball well over 330 yards. Over 50 yards added and he still doesn’t know what a cable wood chop is.

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YadiraAli IncredibleHelen SBen STrish Recent comment authors
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Trish
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Trish

Cynthia – you crack me up! Miss you guys!

mike
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mike

Cynthia, I <3 you. LOL.

Yadira
Guest
Yadira

hahaha Awesome Job Ali…

Ali Incredible
Guest
Ali Incredible

Dude- Cynthia. You are too much.

Cynthia
Guest
Cynthia

That’s no ghost…

That was the fart bubble that you expelled to help propel you to the top of the jump. 🙂

Ali Incredible
Guest
Ali Incredible

There is a ghost in the gym! Look at that weird light bubble behind me.

Ali Incredible
Guest
Ali Incredible

Ali Gator! Trish you crack me up….our ‘eye to eye’ was priceless. Thanks kids for the props!! I sure do love jumping. I think Josh was ‘whooting’ as well. My goal is to jump….41 inches (gasp)! Within the next ten years of course. Well, at least before September when I take off. Thanks Cheddies, you are the best. CJ, did you by chance shrink this picture? Because although my legs look okay, the rest of my torso looks like a hobbit. Or maybe that’s how I look? Anyhowsers, stay tuned for the 41 inch jump! T minus 5 months.

Helen S
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Helen S

Ali – way to go! 38″, is this even possible? Totally impressive.

Ben Sullins
Member
Ben Sullins

Chris Cross will make you…JUMP JUMP!

Trish
Guest
Trish

Yay Ali Gator!!! Nice work! 😉

Cynthia
Guest
Cynthia

Cool pic! A quick glance at it looks like Ali is floating over the box.

Glad to have Mark back with us this morning! Even though he did quote “Karate Kid” above……yeesh. “Breakfast Club” is the only 80’s movie worth quoting.

Coryna
Guest
Coryna

Ali is a springy little jumper. Is it me or does Ali have the longest most fantastic legs in the world? This pic really shows off the stems lady! Whoot!

M: I recall Josh giving it a whoot… the thrust was delayed so not caught in the camera shot, but it was there 🙂

Chris F
Guest
Chris F

Nice hops Ali!

Mark Riebel
Guest
Mark Riebel

Daniel Larusso’s gonna fight!!

Christina
Guest
Christina

I’m seeing karate kid WHOOT!

Michele Vieux
Admin
Michele Vieux

Josh’s pose in the background is priceless! Looks like a WHOOT to me but where is the hip thrust?

wayne
Member
wayne

I wasn’t there too see it, but I’m sure it was a graceful leap! Good job Ali!

mike
Guest
mike

Nice, Ali! Hopefully we’ll be seeing 40+” in the near future.

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.