Workout of the Day:
Sumo Deadlift
and then,
Three rounds for time of:
400 Meter Run
5 Sumo Deadlifts (use 80-85% of today’s 3-RM)
10 Burpees
Invictus at MCRD Boot Camp Challenge

It’s About the Community . . . But A Community of Badass Athletes is Fun Too.
Written by C.J. Martin

Invictus rolls deep, no matter what the event. We made our presence felt at the CrossFit Games, the Camp Pendleton Mud Run, and again on Saturday at the MCRD Boot Camp Challenge, where we had nearly 50 participating athletes. Our desire to participate in each of these events had nothing to do with medals or accolades, but rather to test ourselves and support our peers. The end results, of course, have been pretty cool. But why?

I strongly believe that the success of Invictus has been in the development of a tight-knit community. Our community is open and accepting of athletes of all ages and abilities, and is unconditionally supportive of all those who show up to participate. There is no macho crap; no measuring up to compare oneself against others. Rather, our coaches and athletes focus on achieving their maximum potential, whatever that might be. That kind of effort and encouragement to do your best, whether that means a sub-2:00 Fran or a sub-12:00 Fran, is infectious and will push athletes far beyond where they would go if they were directing their attention to besting others.

Some great examples of this were seen last Saturday. For instance, my mom (Krazy K) and Pops, at 50 and 59 years old, completed their first three mile run ever (in a respectable 36 minutes despite the obstacles). They were beside themselves with joy, and so was the rest of the Invictus community. It didn’t matter where they finished in their division, their accomplishment was as impressive and worthy of praise as the rest of our studly teams and individuals that ended up toting home medals because they were testing their own limits. This constant encouragement and quest to redefine what is possible for our athletes will always be the foundation and aim of our program. And if this philosophy continues to provide results like those we’ve seen, the icing on the cake will be that we will be hanging out with and supporting a community of bona fide badasses. Check out a few of the weekend results – not bad for a group that generally deplores running:

  • Katie Mac, Sean E. and Josh E. – 2nd Place, 3-Person Mixed Team; 4th Overall among all teams
  • Richard, Patrick G., Thom K., Cody Mac, Ben S. – 3rd Place, 5-Person Male Team
  • The Stine’s and Traci J. – 4th place, Mixed 5-Person Team
  • Mark C. – 8th place, Elite Men (18:41)
  • Gerry E. – 12th place, Elite Men (19:21)
  • Michele, Sage, Boozebag – 16th Place, 3-Person Female Team
  • George E., Army Jon, Moses, Christina M. and Jessica N. – 20th place, Mixed 5-Person Team
  • Adam T. – We’re not entirely sure where he placed (awarded 2nd) due to a timing error, but he was really fast.

Great job to all who participated and helped to make this such a fun community event. Keep up the good work, and thank you for making this community so special.

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LucyCchristineKen from NIMITZKath Bakerrichard Recent comment authors
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I would LOVE to join you guys for the trail and/or beach runs. The track is rough but I know it serves it’s purpose. I have a bunch of old track work outs that we can pull from. There is a group that goes every Thursday night for trail runs in Mission Trails, so we can reach out to that coach for some trail run ideas or tag along with that group, they are a good bunch. However, soon you will need a headlamp to run… I have a spare if anybody needs it.

Kath Baker
Kath Baker

Hi Christine, Yay!! I normally go to 4:30 WOD and sometimes the noon one, but i can definitely adjust that to allow for the second workout. I live on Coronado but don’t mind driving – i would really like to do the wod on trails if possible, tecolote canyon, mission trail, cowles mtn, and i’m sure there are plenty others nearby. Obviously some of the WODs will require a track and it may be too dark for trails depending on what time your thinking of. Beach is always an option too. I’ve never done these workouts before so it’ll definitely… Read more »


Kath- What time do you do CFI and what part of town do you live in? I’d be happy to do some endurance WOD’s with a partner.

Ken from NIMITZ
Ken from NIMITZ

CJ and CFI, Greetings from the Gulf of Oman! Its beautiful this time of year, very tropical. Sweet pic and AWESOME blog. It is so cool to be part of a community like CFI. It is one of the things I really miss. It is such a great feeling to go through a workout with a bunch of other CFI athletes. Doing adequate CF workouts on the ship can be somewhat difficult just due space. However, I did bring a KB and a set of rings and have been more or less ad-libbing my workouts on a day-to-day basis. I… Read more »

Kath Baker
Kath Baker

Hi everyone – congrats on a great showing this weekend! This may be a long-shot since running is everyone’s least favorite thing to do BUT i was hoping to find any crossfitters out there that would be interested in joining me a couple days a week to do the crossfit endurance WOD’s on a trail (track if necessary) post invictus wods. I’m pretty flexible so i can go to almost any of the invictus training sessions to fit in the endurance wod whenever most flexible for you (no less than 3-4 hours after doing the invictus wod)! Embrace the Suck!… Read more »

Richard Madrid
Richard Madrid

I can’t believe i missed being in the picture because tall thom wanted the stuff he threw in my bag at the bag check-in. thanks thom. anyways, CONGRATULATIONS to all athletes who competed this past weekend!


What a Fine looking Fun crew. I could hear you all the way over here on Sat! Congrats to all.

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.