Workout of the Day
Three sets of:
Jumping Squats x 8-10 reps (use approximately 40-50% of your 1-RM)
Rest 30 seconds
Russian Kettlebell Swings x 25 reps
Rest 3 minutes;
and then,
Three rounds for time of:
30 Double-Unders
20 Box Jumps (24″/18″)
10 Ball Slams (30/20 lbs.)

An Interview with My Brother Casey
Written by Sage Burgener

How many years have you been lifting?
Around 16.

How did you get into the sport?
Dad got me into the sport, mainly as a way to improve my athletic ability in other sports. At the time I started lifting, I was playing baseball and basketball.

What is your best snatch and best clean and jerk?
182 snatch, 224 clean an jerk. Both when I was fat.

Who has been your biggest inspiration (other than me).. and why?
In lifting or life? For lifting, probably Yuri Vardanian. He really opened up my eyes to what it takes to be a great lifter. In life, it’s hard to say, but probably Grandma Jackson. She was the embodiment of all things good, and was just an amazing woman. It would be easy to say an inspirational leader or historical figure, but I never had a relationship or friendship with any of them. Grandma was somebody who I was able to see live a selfless, meaningful life, day in and day out. She lived out her virtues, rather than being somebody who just quotes and theorizes what a meaningful life is.

What is your favorite lift and why?
Rack jerk behind the neck, because I’m good at it, and it’s fun to put a lot of weight overhead.

What is your favorite lifting memory?
Qualifying for the 2008 Olympics. It didn’t end well, but making the lift to qualify was like nothing I’ve ever experienced.

So, you’ve been lifting for all these years, do you still have technical issues to work on?
There are always technical issues to work on. It may not seem like it to some people, but during a training cycle, you start to develop strength in areas where you were weak before, so your technique has to change. Since the body, mind, and training programs are typically always being altered, then changes in technique have to follow as well.

What has been your biggest hardship with the sport?
Staying motivated. It’s a tough sport, and it takes a lot to go into the gym everyday and give it your all. Most times it doesn’t work out that way, but it’s just about continuing to move forward.

For someone who is just getting into the sport, what is your biggest piece of advice?
If you’re really interested in weight lifting, know that it’s going to take time. This isn’t a sport where you can be at the world level in 2 years (unless you’ve been doing some type of lifting for a while). It takes a tremendous amount of hard work and dedication. Weightlifters typically don’t reach their full potential for at least 7-8 years, sometimes longer. Malcolm Gladwell says it takes about 10,000 hours of practice to have success in a field. Some people will be more successful than others, or pick something up more quickly, but I think that’s generally a very true statement.

If you had to sum up weightlifting in EXACTLY 6 words, what would you say?
Technique, will, and toil yield results.

Leave a Reply

Adam R
Adam R

That was a great interview, thanks. To a beginner like me, O-lifting can very daunting and progress can be slow. It’s always good to be reminded that, yes, it takes a very long time to be good, and even the elite lifters are always working on technique. Is Casey still lifting competitively? Is he trying to qualify for the Olympics next year?

Matthew Dusa
Matthew Dusa

Pretty Good…… So does this mean that for us to go heavier on our Oly Lifts that we need to get “FAT?” Sounds good, I will start training tonight for that by eating some cheese cake.

Really, Does he lift as much now? Not Fat?


You better be joking, Cynthia! Those two lifts are in kilograms, of course!


He can only clean and jerk 224 lbs? That’s not very much. 😉


Some things that I left out: Casey is one of 5 Americans to ever snatch 400 lbs. He has set multiple American Records.. meaning that he lifted the most weight that anyone his age or weight had ever lifted before… EVER! He is MY biggest inspiration as a lifter. Casey has never failed to perform at competitions. He turns into a completely different person out on the platform and people from all over come specifically to watch him lift. He is so strong and mentally tough and I hope some day I can be as good of a lifter as… Read more »


Sweeeet! Only 9,974 hours to go! Great post. Casey, good luck for 2012.


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.