Workout of the Day:
Five rounds for time of:
32 kg/24 kg Kettlebell Swing x 25
Sit-Up x 25
Back Extension x 25
Knees to Elbows x 25
Two Tinas at CFI in San Diego 

Efficiency = Efficacy
Written by Mike Hom 

As coaches, one of our priorities is to make sure our athletes succeed in their quest to change their lives in a positive manner. In the context of physical training, we endeavor to improve human movement by improving someone’s ability to maintain proper technique and form over any given time period. We help our athletes become as efficient as possible in various activities because efficiency is a key driver to obtain high levels of performance.

Look at it this way. We each have engines churning away to produce the power needed to operate on a daily basis. Do you want to be able to go for miles on one tank of gas with minimal horsepower? Or, do you want to get maximum horsepower with bad gas mileage? Well, I want both – good gas mileage and as much horsepower as I can generate! Efficiency is the key to linking that sustained horsepower over the long-haul. We want to get as much work done as possible with the least amount of “metabolic work” or “metabolic cost.” Taking a page from Stephen Seiler (, we can define efficiency as (mechanical work)/(metabolic work). Efficiency improves when mechanical work increases and/or metabolic work goes down.

What does this mean to you? It means that sometimes you need to back off the intensity and improve your efficiency (i.e., movement mechanics) to see an improvement in your performance. It’s easy to get blinded in the heat of a work out and let primal instinct dictate the way you move. But we coaches are there to guide you towards victory through virtuosity, whether it be to push you when you need to be pushed, to slow you down for your safety, or to stop you from getting hurt. So when a coach cues you or stops you in the middle of a workout, it is to ultimately benefit you in the long-run. 

We want each and every one of our athletes to go home with a victory, no matter how small or large, every day they walk through our door. But we stay focused on the long-term to ensure that our athletes are strong and healthy for the long run.

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Props to Mgood who motivated my workout today by rapping along to Snoop Dogg and following me around. Word. Nice work today noon class!


My boy Aush is in the mo’effin’ house 🙂

Hey Cynthia, are you excited about ordering cupcakes?


CFI coaches are the BEST for knowing when to push you on and when to rein you in. Nick was the perfect cheerleader today to get me to keep moving. Conversely, that day we did the 10 SDHP/150 m. sprint every 2 minutes WOD, CJ had me cut my SDHP to 5 reps after the first 6 rounds. He saw that my form was getting worse and worse, and that I was barely getting my work done by the 2 minute mark. His solution was perfect. I still got to play with the other kids, and I didn’t throw out… Read more »


Reason #478 to love eating Paleo:

Passover becomes just like every other time of the year. There is no need to get rid of the grains in the house – there are none to begin with!

Also, no need to sub Matzo in place of leavened breads in typical foods – think Matzo Pizza or Matzo Brei (French Toast w/Matzo) – Paleo folk don’t eat that nonsense.

Hurray for Paleo, and Happy Passover to all my Hebrews!

For reference:


AUSH!!!!!!! I have to do some sharing about my recent victory. In the spirit of my quest to keep things “Constantly Varied” I hit up CF NYC last Friday despite a 6:30 am flight, having slept only 7 hours in the previous 48, with the smell of Patron still on my breath from the night before. I pounded a bottle of water and ate a Think Thin bar on the subway on the way to class. The WOD of the day -Nancy. I thought “why not”. CF NYC is on the 3rd floor of a building and for running WOD’s… Read more »


Great post Mike…”Virtuosity” is my CF word of the year.

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.