Workout of the Day
Four sets of:
Overhead Squat x 3-4 reps @ 3011
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds;
and then,
Three rounds for time of:
8 Handstand Push-ups
8 Barbell Ground-to-Overhead (135/95 lbs)
12 Burpees

How to Backflip in 10 minutes from cedric dahl on Vimeo.

Learn to Jump Rope in an Hour!
CrossFit Invictus – Saturday, March 5 at 1:00 p.m.
Written by Sara Lighthall

(Editor’s Note – Sara Lighthall is back at Invictus this coming Saturday to help you all with your double-unders!  Sara has been a national and world champion in the sport of jump rope.  In her 23 years as a jump rope athlete and coach she has taught thousands of children and adults in the United States and Europe to become efficient with the skill of jumping rope.  She currently coaches a team in La Jolla for children ages 5 and up.  And perhaps most importantly, she has helped LOTS of your fellow Invicti get their first double-unders in the handful of times that she has coached seminars for us.  If you would like to become more efficient at your double-unders, check this out!)

Are you afraid that burpees will be the coach’s modification when double-unders are part of your workout?  Are you tired of getting smacked with the rope over and over?  Does jumping rope make you feel a bit awkward?   If you answered yes to any of these questions then this is the clinic for you!

Jump rope is no different than any other physical activity.  Learning the proper technique will get positive results.  Jumping rope, when done correctly, helps you increase coordination, agility, foot speed, and endurance.  In this one-hour clinic you will learn all the fundamentals and proper technique of basic skipping and double-unders.  Included in the $29 fee is a speed style rope like those used by national champions, that you will learn to fit properly for your body!

The hour will be broken down into three sections:

  1. Fitting your ropes to your body, qualities and benefits of each type of ropes, and learning the basic form and posture for successful jumping rope.
  2. How to most efficiently implement this form when jumping rope (aka, how not to hit yourself in the back of the head with the rope).
  3. Proper technique for doing double-unders.

Individual skill levels will be taken into account by the coach and addressed so everyone is getting the most out of their time.  Even if you already know how to jump rope, you will leave this clinic with a new respect for the rope and the true capabilities it can have within your workout.

Leave a Reply

avatar
Aush
Guest
Aush

Quite simply David is the MAN!!

ced
Guest
ced

Woot flurpees!

"pre"
Guest
"pre"

Where is this place? Would he be down to run a “backflip clinic” at the gymnasium? Then we could incorporate “flurpees” (backflip into a burpee) in a WOD!

CJ
Admin
CJ

You will see a flurpee in an Invictus workout only after my ashes have been gently sprinkled into the sea. And even then there is a decent chance of my resurrection to kick the ass of whomever allowed them to enter the program.

Stetson
Guest
Stetson

Thank you CJ, I would have to consider leaving crossfit if we had to do flurpees

courtland creekmore
Member
courtland creekmore

I will sign up for the clinic, since one of my resolutions for the new year is to get proficient at double under jumping. My dad still calls it “jump roping” which is probably the source of the buried engram that is keeping me from achieving my goal.

Chanel Call
Member
Chanel Call

Lets all go to open gym and play around then! Everyone can learn a backflip!!

Price
Guest
Price

Incredibly impressive! I totally want to try that just to say I’ve done it!

PS Had a thought the other day. Have you guys considered doing an Open House style event? I have lots of friends and family who would love to see a Crossfit workout in person (and participate in a non-overly technical WOD) before jumping into the On Ramp classes. Is it something you’d consider for a Saturday afternoon?

CJ
Admin
CJ

YES! Absolutely. This, unlike the suggestion by our good man Pre below, is a great idea and something that is on our events calendar. In fact, this has made me commit to a date. SO . . .

MARCH 12 is bring a friend/open house day at Invictus!

I will follow up with this in a blog post, but put it on your calendars and bring a friend with you to workout on March 12.

Brad
Guest
Brad

Great job on the back flip Shane! CJ I think you should make this a weekly post – “Shane learns something new in under 10 minutes”.

Wings
Guest
Wings

Ten minute back flip! Wow, ok I wanna do this…

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.