Workout of the Day:
Rounds of 21, 15 and 9 reps for time of:
Pendlay Rows (115/75 lbs.)
Ring Rows
(Keep your body PERFECTLY rigid from ankles to ears on the ring rows.)
and then,
Invictus L-Sit Challenge – record total time held for three attempts
(Standards – straight legs, heels above lowest point of your butt)

Who has the coolest chalk bowls in the world? We do. A huge thank you to Aaron Stine for his amazing work!
Who has the coolest chalk bowls in the world? We do. A huge thank you to Aaron Stine for his amazing work!

The Matthew Effect, 10,000 Hours and Opportunity
Written by Mike Hom

Here at CrossFit Invictus, we try to provide our members with the best possible service available. What we are attempting to do is give you guys and gals a leg up in your battle to maintain long term health. Whether it is teaching you mobility and flexibility drills you can perform anywhere and anytime, or programming for optimal results, the Invictus staff continuously strive to give you the best tools to improve your life.

If you have read Malcom Gladwell’s “Outliers,” you will know his first two chapters discuss concepts he calls “accumulative advantage” and “10000 hours.” Now, I’m not looking to go into a philosophical debate as to what he is implying, but let’s take some positive interpretations from his writing and apply it to your long-term lifestyle.

The Matthew Effect is a phenomenon that suggests those with advantages will continue to see greater success than those without. As I alluded to earlier, Invictus tries to give all of our members those advantages by providing useful information that will help improve their lifestyle over the years. We want you to start off with the best possible advantages. We want you to utilize the foam rollers and lacrosse balls to prepare your muscles for work. We want you to go through your personal pre-class warm-up for some initial mobilization. We require you to participate in the group warm-up to get your nervous system ready to hit the workout hard. And, of course, we want you to work on your flexibility after the workout to help your body recover for your next workout. All of these little things help you ensure success builds upon itself over the long haul. This is simply a type of “accumulative advantage.”

While we’re on the subject of accumulative advantage, no success can be realized without hard work. If you want to read up on the finer details of the 10,000 hour rule, go pick up Gladwell’s book. Here is the salient punchline: more practice = more success. Look, we all have lives to lead and CrossFit is just one aspect of it. However, we want to look at CrossFit as a LONG-TERM lifestyle, not a one-stop shop to get a six pack. We want to develop work capacity over broad time and modal domains. We want that broad, general, inclusive fitness, and for what? So that when we’re 90 years old, we’re still walking without a cane and able to play with our grandchildren (and hopefully give them a run for their money!).

To provide one more layer upon this, we have to tie virtuosity back in. Practice is better than no practice, but PERFECT PRACTICE trumps all. Chase excellence and success will always follow. In the end, we are all chasing world-class fitness and health, and 10,000 hours of CrossFit will let us live longer and stronger.

Let’s put it all together. We aim to provide you the best training and information we can to help you improve your lives in small and big ways that add up over time. We have a kick-ass venue that we try to improve in some way every day to help you achieve that success. We try to provide opportunities for everyone to grow, from rookie members to our seasoned vets, to our staff. We want to hear from you, our members, about what opportunities you would like to see at Invictus. What do you want to focus on or learn more about? You all are the reason we–the Invictus staff–love what we do and want to continue doing our best to provide you with an accumulative advantage.

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Captain Caveman- I really enjoy your posts about your diet struggles, I am with you on fighting back that sweet tooth and can relate! I will try your creation, sounds yummy!


***FALL ROWING CHALLENGE – UPDATE*** Yesterday was a HUGE DAY. We officially have crossed the 1,000,000 meter mark with a total team contribution of 1,082,992. That is phenomenal. Thank you to everyone who has been involved. We are slowly getting there with less than three weeks to go we should be right at the 4 million mark. We can do this. Betsy Baker is the first Team Invictus female to cross the 100K mark with a total of 106,000 meters. Awesome job. Some other notables are: Nick “Snax” Hawkes with 85K and Mark Reibel at 52,910 meters. You are all… Read more »


Bomb-proof PlyoBoxes and Super Sleek chalk bowls…. Aaron what is next? Oh 100K on the rower! Keep it up everyone. Just remember if you put some creamsicle dip on it, it doesn’t taste like an elephant. PS Where the heck is Slavin? You can row and work on the computer at the same time…


Those chalk bowls are the bomb. Seriously impressive. Aaron stellar work!


Those are some really cool chalk bowls. Now keep the place clean!! 🙂


Thanks to the great people that workout of CF Invictus. I really enjoyed the workouts and all the support at my new CF home away from home.
Adelle, Calgary, Alberta, Canada

Michele Vieux
Michele Vieux

The first couple days of my journey haven’t been too rough. I have been craving something sweet though. I would usually have reached for a couple squares of a Lindt Dark Chocolate Mint bar but I ate all of that on the binge knight before I kicked this whole thing off. And I still have part of that damn pretzel-studded, white chocolate covered, dulce de leche marshmallow AND the B & J’s Cinnamon Buns in the freezer! So, in an attempt not to fall off the wagon, I came up with a tasty creation. Bite size pieces of watermelon +… Read more »

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.