Workout of the Day:
Back Squat
3-3-3-3
and then,
Four rounds for time of:
20 See-Saw Presses
20 Yard Bear Crawls
20 Dumbbell Split Cleans (alternating legs)
Moses Going Away Party

Answering the Call to Duty
Written by C.J. Martin

CrossFit Invictus will be a man down starting next week. Moses has admirably decided to follow his dream of becoming a United States Marine Corps officer. Moses has submitted an application to Officer Candidate School and will be heading back to Northern California to spend some time with his family before embarking on his new career. Moses will be participating in the MCRD Boot Camp Obstacle Course, but if you would like to say a proper farewell, a large group of us will be meeting tomorrow (Wednesday) at the gym at 7:30 p.m. We will walk from the gym to a local eatery/brewery to share some food, drink and stories to see Moses off. I hope you all can join us.

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Yonas Brother
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Yonas Brother

Just saw this… Moses you will be missed!

Amanda
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Amanda

Dude, good for you. That’s awesome! Good luck with everything that comes your way and remember, distance athletes are awesome 🙂

Laura J
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Laura J

Good Luck Mo – Black Saturday ends eventually – Keep your head up and your stare far.

Areba
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Areba

Take care Moses! Good luck! You will be missed!!

Areba
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Areba

I finally got my row on today! 7,100 meters! 2000 are for you Courtney 😉 See you tomorrow!

Tausha
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Tausha

Good Luck Moses………:)!!

Mark Riebel
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Mark Riebel

Ooo-rah! Good luck Mo.

Thom
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Thom

Good luck Moses! We’ll miss you out on the bay…

AT
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AT

***FALL ROWING CHALLENGE – Update***

Please visit the link below…your teammates are doing incredible work!! We will cross 1,000,000 meter mark sometime today…do you have a meter in there??

http://invictusenduranceevents.blogspot.com/

Topics:
Elephant eating?
POS crosses 100K – we need at least 7 more people to cross 100K
Endurance Nutrition
Rankings

Trish
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Trish

Good luck, Moses!

Army Jon
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Army Jon

Congrats and good luck.

Calvin Sun
Member
Calvin Sun

Good luck.

Andre Castro
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Andre Castro

I used to be an OCS instructor and Assistant Marine Officer Instructor at Vanderbilt University. Moses if you need some last minute info, let me know.

christine
Guest
christine

Sorry to see you go Moses. It’s been a pleasure getting to know you. Good luck!

Richard Madrid
Member
Richard Madrid

best of luck to you. if you need any advice on surviving OCS, let me know.

POS
Guest
POS

Good luck Mo.

Carla Mac
Guest
Carla Mac

Semper Fi.

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.