Workout of the Day
Five sets of:
Bench Press x 3 reps @ 20X1
Rest 90 seconds
L-Sit Hold x 60 seconds
Rest 90 seconds;
and then,
As many rounds as possible in 12 minutes of:
10 Ring Dips
30 Double-Unders

Baby Brooklyn Mac of Invictus Fitness San Diego
Baby Brooklyn Mac, the newest member of the Invictus family!

A Great Day!
Written by C.J. Martin

Monday was an unbelievable day. We wrapped up the Fall 2010 Look Good, Feel Good, Play Good Challenge with some phenomenal performances. Improvements of 35 points and more were achieved by several competitors and left all who watched inspired. We are tallying up scores and will be narrowing the photos down so that final voting can commence on Thursday.

And on top of all the fun we had with the Challenge, we were blessed with the arrival of Invictus’ newest member and future champion. Coach Katie Mac gave birth to Baby Brooklyn on Monday, November 15 at 2:00 p.m. Brooklyn was 6 pounds, 15.5 ounces and 19 inches long. She’s healthy and beautiful.

And mom, as you might expect, is doing great. Katie is amazing at everything she does, and having a baby was no different. She pushed for an hour before her first child happily entered the world. I believe she said she was kind of winded at one point in the midst of labor, but was otherwise fine. Unbelievable . . .  well, almost as unbelievable as watching her finish first in last Saturday’s workout.

Please congratulate Katie and Cody, and offer up a first message for little Brooklyn Mac, who will be spoiled with loving parents and an adoring community.

Leave a Reply

avatar
Karen Martin
Member
Karen Martin

So happy for you and can’t wait to meet this little ball of sunshine!

Katie's Dad
Guest
Katie's Dad

What a beautiful addition to the world. I’m sure Brooklynn will get to know everyone at the gym very well!!

J. Henry
Guest
J. Henry

Congrats Katie and Cody! She is beautiful and can’t wait to meet her!

Tabitha
Guest
Tabitha

She’s so pretty! Congratulations Katie & Cody

Cynthia
Guest
Cynthia

Baby Mac is a beautiful girl just like mommy!

Susan N.
Guest
Susan N.

Congrats Katie and Cody- she is beautiful!

areba
Guest
areba

Congratulations Momma!! 🙂

DTM
Guest
DTM

Congrats! You guys are great and Baby B is super cute. You are going to love your future ballet princess Dora parties for her. And we expect to see her a CF kids kicking butt in like a month.

Richard Madrid
Member
Richard Madrid

Awesome! I get first comment! Benefits of being 16 hours ahead of everyone I guess.

Anyways, CONGRATULATIONS!! She’s very beautiful. I am sorry I couldn’t be there to congratulate you both in person but I’ve two big hugs reserved for both of you when I get back, and possibly a Cuban cigar for C-MAC if I can find any in the next port visit.

Take care and be well.

Richard

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.