Workout of the Day
Four rounds for time of:
Row 400 Meters
Run 400 Meters

(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

Invictus Endurance - Coach Nuno and Chris W. at the inaugural Safari 1/2 Marathon. Chris PR’d with a 1:26 finishing 17th overall. Nuno finished at 1:28, 29th overall.

Competition and Camaraderie
Written by C.J. Martin

We all workout for different reasons:  For some it is just to stay healthy and fit, and for others it is a chance to push themselves and test their limits.  The coaches and members of Invictus have embraced a culture that supports you regardless of the underlying motivation that drives you into the gym.  We only half-jokingly say we are the least macho CrossFit gym in existence.

But there is a time and a place to push yourself, to test your limits, and more importantly, to be a part of a community that supports you in your endeavors.  That is what the CrossFit Games has always been about for us.

This year we all have an opportunity to be a part of something special.  The workouts will be held at Invictus – a safe environment where you will workout and cheer for your friends and workout partners.

I understand that many of you have no desire to “compete,” but all of you should be interested in supporting the members of the Sea of Green.  This year you will do that not only by cheering others along, but also by participating in the workouts.  If the workouts are too difficult for you, our coaches will help you modify them and ensure your safety – but everyone will be expected to test themselves in competition and allow their fellow members to cheer them on in this endeavor.

We need all of our members to sign up for this event on the CrossFit Games website.  Yesterday we posted an instructional video that takes you step-by-step through how to register.  For all you who would rather see printed instructions, here you are:

1.  Go to https://games.crossfit.com/

2.  Click on REGISTER

3.  Click on REGISTER AS AN ATHLETE

4.  Fill out all the pertinent information and agree to terms and policies

5.  Input your credit card information and click REVIEW ORDER

6.  If all information is correct click SUBMIT ORDER which will log you into your account – make sure you save

7.  After registering as an athlete go to to the header row and click on Athletes & Teams

8.  Select find a team and enter Invictus in the search box

9.  Click on JOIN and you will see this – “Your request to join team Invictus has been sent to the team owner”

10.  Once you have done that, we will approve you and you will be listed as a member of Team Invictus.

We will also have a spare laptop or two in the gym over the next few days, and a coach or two will be more than happy to walk you through the registration process if you would like.

So who’s in? Test yourself, give full effort and have no regrets.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” — Theodore Roosevelt, 1910

Leave a Reply

avatar
Lunatic
Guest
Lunatic

My cat ate my cauliflower mash while I was trying to register…again, I cannot get through. Is there an alternative, I am ready to quit!

Tim
Guest
Tim

This games website is turning into a good ole Charlie Foxtrot!

courtland
Guest
courtland

I think you mean Charlie Sheen Foxtrot

Cheddies
Guest
Cheddies

I am happy about one of the two movements… Too bad I haven’t snatched in A LONG time!

Will we be able to scale the weight?

DTM
Guest
DTM

NO, YOU MAY NOT SCALE. Not only because it is in the rules, but also because I still have not gotten a cupcake!

Carl
Guest
Carl

The site is back up FYI

courtland
Guest
courtland

Registration took much longer than expected. Kind of reminded me of how Barry runs or I do double unders.

Karen Roque Shaver
Guest
Karen Roque Shaver

Nuno.. so proud you are my trainer! Congrats on a job well done!
Matt and I signed up last night on the games site… we are in!

CJ
Admin
CJ

For those of you who have been trying to register this morning, please be patient. The Games website is struggling a bit.

BUT DON’T GIVE UP!!! Please try to get back on and registered this afternoon.

Cody-Mac
Guest
Cody-Mac

People get signed up, we need all hands to participate so we can win!

Kellie Coon
Guest
Kellie Coon

Thanks for posting the quote! Its very encouraging.

Jim Martin
Member
Jim Martin

CJ – I love that TR quote. Kinda reminds me of Krazy K’s favorite “And when you get the choice to sit it out or dance. I hope you dance!”

So let’s make it a big dance.

Cynthia
Guest
Cynthia

I’ll dance, but only if M keeps her underwear on.

nichole
Member
nichole

Hahahahahahahahaha!

DTM
Guest
DTM

Sooooo, the workout is up on the game site. I could tell you what it is or you can go on the website, register, and find out for yourself.

Hint, Cheddies you will be happy.

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.