Workout of the Day:
Five sets of:
Hang Squat Snatch x 3 reps
Rest 20 seconds
Tall Box Jump x 5 reps
(pick a height that is challenging)
Rest 3 minutes;
and then,
Five rounds for time of:
5 x Hang Squat Snatch (80% of 3-rep max)
10 x Alternating Overhead Lunge Step (5 each leg)
15 x Push-Ups
Standing Desk by CrossFit Invictus San Diego

Stand Up For Your Rights!
Written by Invictus Superstar Cynthia Lumley

I have discovered a fantastic source of energy.  It’s readily available, easy to handle, and may make you live longer.  No, it’s not creamsicle dip . . . it’s STANDING!

About three months ago I started looking into the feasibility of getting a standing desk at work.  My search was prompted by how absolutely disgusting I feel sitting down all day.  I’ve always had desk jobs, but over the past year or so I’ve really been feeling the effects of being a desk jockey.  My hip flexors were shriveling up like beef jerky, my glutes were stretched out and dormant all day, and my upper back rivaled the Hunchback of Notre Dame.  By 9 a.m. I would be nodding off in my chair, and the sleepiness and lethargy got worse in the afternoon.  I felt like I was actually getting mentally depressed sitting all day.  Here I was spending my first hour of the day at Invictus, running and moving and lifting and being active, and then throwing all that hard work out the window by parking my booty in my ergonomically correct chair for eight hours.

After searching the internet for info on standing desks and how people who made the switch liked it, I decided to just do it.  No asking permission from my employer, no talking myself out of it (“What if it hurts?”  “What if my coworkers think I’m weird?”  Uh…too late for that!)

I found ready-made standing desks on the internet from anywhere from $200-$5,000, but I didn’t want to pay that much or have to wait for it to be shipped.  So I created my own design:  it’s ghetto-licious and it was only $100!  The four milk crates and the desk top came from the Container Store, and they are the perfect height for me when stacked on top of my desk.

I’ve been a “stander” now for almost two months, and wished I would have switched years ago.  I’ll admit that the first week or so was a little rough—my feet did NOT like me!  But I got an anti-fatigue mat to stand on and that problem is gone.  (I take off my shoes when I step on the mat, so I’m barefoot or wearing just socks.)  I have a kneeling chair that I use when I’m eating lunch to give myself a little break from standing, but honestly I could stand and eat just fine.   I take plenty of “walking breaks” to get water, visit —er, meet with colleagues, etc, so I’m not just standing there all day.  And even when I’m standing, I’m not still—I fidget, dance, stretch, do lunges, do the Burgener warm up (not really!), massage my feet by rolling them on a racquetball, and generally bust a move all day.

Not only do my hips and butt and back and everything feel more aligned and alive, I am sleeping better and feel happier and more energetic than ever.

And my old office chair is now just a storage place for my yoga mat!

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Ben S.Taush (Monica Seles)courtlandMark RiebelCynthia Recent comment authors
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Ben Sullins
Ben Sullins

Is that picture of Mark your wallpaper?

Taush (Monica Seles)
Taush (Monica Seles)

Nice post Cynthia!! If you need to add my moans to complete your movie let me know…haha! =)

courtland creekmore
courtland creekmore

Cynthia, Make sure to do inverted poses like head-, shoulder- or hand-stands a few times a week and you should be able to avoid problems with feet and ankle swelling. I don’t have any advice on what to do with the barbell delivery guy.


Hmmm…maybe you rang the doorbell somehow, Mark?

Mark Riebel
Mark Riebel

Clearly it would be with the barbell I’m holding. You all need to get your minds out of the gutter.


Yes, Zach, it is porn!

In this movie, Mark is a barbell delivery guy who shows up at the lady’s door and knocks on it. I won’t say what he knocks with, but you can see that he can’t use his hands 😉


Love it!! Let that old chair and yoga mat collect dust in the corner!! 😉


Is that porn on your computer? Looks like some sort of smut.

sagie poopers
sagie poopers

you betta do the Burgie warm up, yo

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.