Workout of the Day:
In three minutes, complete a 400 meter run and as many wall ball shots as possible.
Rest three minutes and repeat for a total of five cycles.
Post number of wall ball shots completed each round.

Proper Hip Drive for the Olympic Lifts
Written by Sage Burgener – with an amazing demonstration by Michele Vieux

Kettlebell swings are sooo much fun, right?!  Right!  However, they are not the answer to ALL of life’s problems.  Kettlebell swings are an excellent exercise that we incorporate into many workouts (and are proven to make one’s butt look ghettofabulous), but this doesn’t mean that the mechanics of a kettlebell swing should transfer over to all the other movements we do in the gym . . . especially Olympic lifting.

Lately, I’ve had the sense that many people believe the hip drive on kettlebell swing (which is horizontal) is the same as the hip drive on the snatch and clean and jerk (which is vertical).  We know that a horizontal hip thrust with a kettlebell gets momentum moving on the weight, but it doesn’t work that way with the Olympic movements.  If you want the bar to travel fast over your head, it needs to move vertically.  Why?  Because the shortest distance between two points is a straight line (and that really IS physics) and we want that barbell over our head in the least amount of time possible.  Who wants to be lifting a million kilos over their head for 47 hours?!  No one!

On the other hand, kicking the hips forward will cause the bar to bang off your body, which then causes it to swing around you and you’ll either miss the bar out in front of you or it will go flying so far back and around your head that you won’t be able to hold onto it anymore.

Our goal is to maintain control of the barbell by keeping it close to our body through the whole entire movement.  The only way to accomplish this is by moving the hips straight up and straight down and LIGHTLY brushing the barbell off your hips . . . NOT banging it . . . EVER.

Remember, the bar does what your hips do.  Move them vertically so the bar will move vertically.  Do it . . . you won’t . . . .

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Miki Shelton, F/49Pär LarssoncleverDustin K.LB Recent comment authors
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Miki Shelton
Member
Miki Shelton

That video is hilarious!

Pär Larsson
Guest
Pär Larsson

too funny with the giggles
and sexy
in a funny way

clever
Guest
clever

omg….
i literally laughed so loud at this video!
M – you are one of a kind. no one could deliver this message quite like you can.

😀

Dustin K.
Guest
Dustin K.

Absolutely brilliant. Though it may look funny, and was surely fun to record, its actually great and important info! Thanks so much for the instruction, and for making it not just palatable, but seared into my brain! 😀

LB
Guest
LB

I’m still laughing at this video! I demonstrated this for my husband and all I got was the “what the f are you doing?” look.

Jenn_Rabbit
Guest
Jenn_Rabbit

I’m trying this at home right now in my monkey PJs. Don’t worry. They have a drawstring for proper form!!

CP
Guest
CP

I need a cig!

Craig Massey
Guest
Craig Massey

I was crying I laughed so much.

That is totally, wonderfully, brilliant.

Calgary Colin
Guest
Calgary Colin

Excellent example of Invictus enthusiasm:)

Cynthia
Guest
Cynthia

That poor, poor drawstring….it never stood a chance against M’s magical hip action.

Price
Guest
Price

An awe-inspiring spectacle. 🙂

Sammy
Guest
Sammy

Nice work Michele. This will be going viral before you know it!

Ben Sullins
Member
Ben Sullins

NSFW!

sagie poopers
Guest
sagie poopers

Michele is my demo girl for just about everything because of her enthusiasm and gracefulness

Diver tony
Guest
Diver tony

Got. Nope I lost it, can you show me one more time?

Michael
Guest
Michael

Awesome! Didn’t get that demo in the Oly cert.

Karen Martin
Member
Karen Martin

This is hysterical!!! Thanks for the chuckle!

Wings
Guest
Wings

Wow…the video clip should come with a disclaimer.

CJ
Admin
CJ

This is just a small example of why I have the greatest career in the world. This actually constitutes working at Invictus, and while it’s not normally caught on video, these types of shenanigans are a daily occurrence. We seriously get to hang out with good friends (fellow coaches and members), goof off a LOT, read things that we find interesting, and then apply them to make people happier and healthier. I feel damn lucky. I hope you all have an aspect of your life, whether it’s work, family or something else that provides you with similar joy and fulfillment.

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.