Workout of the Day
Five sets in teams of two of:
25-Yard Walking Lunges with 90/60 lb. Sandbag
Rest while partner performs;
and then,
For max reps:
3 minutes of Burpee/Pull-Ups
(perform a burpee, touching chest to the deck and immediately jump up to the bar and perform a pull-up)
Rest 2 minutes
2 minutes of Burpee/Pull-Ups
Rest 2 minutes

1 minute of Burpee/Pull-Ups

From left to right – Krazy K, CJ, Grandma and Stacey (CJ’s cousin)

Look Good, Feel Good, Play Good!
Written by Karen “Krazy K” Martin

While enjoying a weekend in Mammoth celebrating George and Sarah’s wedding, I had the opportunity to really understand what it meant to look good, feel good and play good.

Look Good – At 51 years of age, I am still learning to be comfortable saying I look good. I had the joy of one of my employees showing me pictures from our Costco Holiday party this year and comparing it to last year’s – a difference of more than 40 lbs, and what looks like several years. It was hard to believe I am the same person. So in that context I am comfortable saying “I look good”!

Feel Good – I could talk about this for hours. Besides the medical improvements (blood pressure, triglycerides, cholesterol, etc.) the day-to-day living changes are amazing. I have never slept so soundly in my life. I have never been so “regular” – say goodbye to all the stomach cramps and sprints to the bathroom or else moments. My many skin conditions like heat rash and adult acne have all but disappeared. Sorry if this is making you uncomfortable, but I suspect you share some of these same improvements. To Pops and CJ’s dismay, I have more energy than ever. I get more done and feel great right up until I enter the deepest sleep I have ever experienced. I wake up feeling rested and ready to tackle the day.

Play Good – Playing is something I am learning to do. I make time now to do things that feel like play. I actually want to play and I am confident that it is because of my incredible health. I have played tennis with Michele (she’s good and always wins), I have tackled a few 5K’s and the MCRD obstacle course. While in Hawaii, a little tennis with CJ and lots of hiking. Until last year, Hawaii was all about eating, drinking and laying at the pool. Now, we are planning a zip line adventure here in San Diego with friends and one in Hawaii in April with the family.

And I did something last weekend that I have not done since high school (that was a long time ago).

I danced! I danced for almost three hours. I danced with Pops, CJ, Sage, Michele, Nicole, Cynthia, Christina, and anyone else that wanted to join our crazy circle of dancing. I forgot how much fun dancing is. I realized that I stopped dancing for a very obvious reason. I didn’t feel good. A year of Paleo, my Invictus coaches, a great community of support and two challenges have given me back the ability to play. I am so grateful for all of the resources, support and education to give me my life back.

I know that often our coaches and blog writers quote Ghandi, Martin Luther King and other brilliant world leaders, so I am a bit embarrassed to leave you with this favorite of mine, but it is so fitting and descriptive of the journey I call life!!

From the lyrics of one of my favorite songs – “When you get the choice to sit it out or dance – I HOPE YOU DANCE!!” – Lee Ann Womack

Leave a Reply

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Amanda S
Guest
Amanda S

Not much more can be said that hasn’t been said already, but know that I echo every wonderful thing that the others said about you. You are such an inspiration to me (and obviously everyone else). But honestly, nothing is better then walking in the gym and being greeted by your huge smile. I haven’t once seen you frown, and that is incredible. Thank you and congrats on how kick @&$ you are!

Michele Vieux
Admin
Michele Vieux

Karen is R to the A to the D! Congrats on your successes (all due to YOUR hard work). Tennis is on tomorrow…watch out…

cp
Guest
cp

Well said!

Jen H
Guest
Jen H

Karen – you are an amazing woman and such an inspiration! I’m amazed at your energy every time I see you! Thanks for always putting things into perspective for all of us!

Hollywood
Guest
Hollywood

Krazy K-

Awesome Post! I too have felt much younger and much more limber since joining the Invictus Team. My knees were going south for many years but the workouts and the mobility (rolling and stretching) have help tremendously.

Thanks for sharing your triumphs with us!

Jim Hollywood

courtland
Guest
courtland

KK,
Extra special props to you for being able to turn things around when you did. Without taking away from what someone in their twenties is able to accomplish with CF programming and coaching, your achievements are more hard-won and deserving of extra credit. You and Jim are a beautiful couple and behind that beauty are hundreds of hours of seriously challenging work. Nicely done.

Cynthia
Guest
Cynthia

Karen, this post made me choke up a little bit!

I am so happy for you (and all of us!) who are enjoying good health and happiness through our choice to live well.

And if you EVER want to beat somebody at playing tennis, I’ll play with you!

Kellie Coon
Guest
Kellie Coon

What a wonderful post Karen!
We are truly “Livin the Dream” when we Look/Feel and Play Good.

Mary Dehart
Member
Mary Dehart

Awesome post Karen! Dare I say, I am even older than you and cannot imagine what my life would be without coming to Invictus. I look around to my contemporaries and tell myself that is what I do NOT want to be. Barely able to get out of a chair, much less run around the block. Ok maybe my running is a little slow but I get it done. Thanks to all the amazing Invictus coaches. You all are inspirations to me.

Mary Dehart
Member
Mary Dehart

Just wanted to add that all my “peeps” at the 9:30 class keep me motivated. It is an awesome group.I look forward to the 45 minute drive to join in the fun with Michelle and the class.

Pat
Guest
Pat

Beautiful family photo! Thanks for the inspiration, Karen!

areba
Guest
areba

Awesome Karen! You are so wonderful and sweet! You are always just glowing! I vaguely remember a Karen that couldn’t run, or jump onto a box, but nowadays you are leading us around the block 🙂 Glad to know you feel as great as you look, cause Mamma, you look GREAT!!

nancy h
Guest
nancy h

you’re an inspiration

Mindy
Guest
Mindy

Awesome post Karen! I’ve also experienced many of the benefits you describe above – especially those in the Feel Good category. You look great and your infectious enthusiasm is an inspiration to us all!

carolyn
Guest
carolyn

Love this!!!

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.