Workout of the Day:
6 sets of Deadlift:
(1=5 reps @ 50% of 1-RM, 2=3 reps @ 75%, 3=1 rep @ 85%, 4=1 rep @95%, 5=1 rep @ 100-105% of 1-RM, 6=Exceed previous set weight)
Rest 3 minutes between lifts
(Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for one rep.);
and then,
4th Quarter is Ours (courtesy of CrossFit Football)
Five rounds of:
20-yard Bear Crawl
5 Deadlifts (use 75-80% of today’s 1RM)
10 Burpees

Ben of CrossFit Invictus San Diego

CrossFit Story
Written by Shane Farmer and Ben Sullins

The next time you’re at Invictus, take a look around you. What’s the first thing you see? There are plenty of weights, pull-up bars, ergs, and enough Inov-8 shoes to make a clan of smurfs jealous. That’s the surface.

Look a little closer, what now? There are coaches, athletes, spouses, best-friends, children, grandparents, and a dog (which may also be considered a child). Now we’re getting somewhere!

Break it down again with me people. There’s something great going on here. By here I mean Invictus of course, but also in the whole CrossFit community. Maybe you haven’t put it in words before, but I know you’ve felt it.

It’s the swell of pride when you get to explain CrossFit to someone and you watch the confusion spread across their face as they try to understand why you do it.

It’s the feeling that you’re re-enacting a “Cheers” episode every time you walk into your home box when your friends shout “Norm!” in unison and you instantly remember why you show up every day.

It’s that you’re here because you love the sport, not because you’re going to become famous doing it.

It’s appreciating every day for how much CrossFit has changed your life in a million little ways, and you get excited every time you find a new way it’s done so.

It’s all of these reasons and so many more. Reasons you repeat to yourself every time you walk through that door that make up your story about what CrossFit has done for your life.

You’ve probably told other people your story before in hopes that it might inspire them to make that life changing decision to join CrossFit. For that very reason and for all the people that would benefit from hearing similar stories, Ben Sullins and I have started a project called CrossFit Story.

CrossFit Story is going to publish a book telling the inspirational, life-changing, humorous stories that create the bonds and support for the CrossFit community. And since no one person can tell the full story of CrossFit, we need your help in two ways.

The first is by telling your story. Everyone has a story to tell and we would be honored to consider yours to be included in the CrossFit Story book.

The second way is by telling all of your friends in the CrossFit community about our project and encouraging them to tell their story. We want to spread the word around the world to create the greatest opportunity for a meaningful book.

To help out in either of these ways, go to to find out specifics about submitting your story and spreading the word.

Neither Ben nor myself would be here if it weren’t for the support of the Invictus community and we truly appreciate each and every one of you. We look forward to reading your stories and sharing this journey with you.

Leave a Reply


Deuce, that’s a story for Penthouse Forum.

sagie poopers
sagie poopers

You make me proud Ben

Matthew Dusa
Matthew Dusa

My story would start with, ” This one time at…..” and it would end with “it sucked but felt so good!”

Ben Sullins
Ben Sullins

Everyone has a story Rich!

PS – What is a Squat Clean?

Richard Madrid
Richard Madrid

Not sure I have any stories that I can contribute 🙁

Anyways, did tuesday’s WOD but modified with 155# squat cleans instead of push jerks. something didn’t feel right in my shoulder. 11:48.

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.