Workout of the Day:
As many rounds as possible in 20 minutes of:
95/65 lb. Thruster x 5
95/65 lb. Hang Power Cleans x 7
95/65 lb. Sumo Deadlift High Pull x 10
Measuring Progress – Hydrostatic Body Fat Testing
I believe that progress is best measured through athletic performance. I believe that a reduction in your Helen or Fran time will have a direct correlation to a reduction in body fat and an increase in lean muscle mass (as well as many other great health benefits). But why not test the theory. Hydrostatic body fat testing is an excellent way to measure whether your fitness program is effectively changing your body composition.
What is hydrostatic body fat testing?
Hydrostatic body fat testing, or underwater weighing, is the immersion of the body in water to get the most precise measurement of body fat percentage. Based on the Archimedes principle, hydrostatic testing is a more exact measurement because bone, muscle and connective tissue, known as lean mass, sinks while body fat floats, giving you a more accurate measurement than with traditional body fat testing methods.
Traditional scale weight cannot determine how much muscle (lean mass) or fat mass you have and will not show the kinds of results that you might expect to see based on the changes you see in your body and athletic performance. This can be caused by muscle gain and fat loss cancelling each other out. A body fat test can show your progress much more effectively and realistically. You’ll be able to track how much muscle you’ve gained and how much fat you’ve lost, which is much more encouraging!
Special Rates for CrossFit Invictus Athletes
To encourage all of the athletes at CrossFit Invictus to measure the progress they make over the next 16 weeks, we have established a relationship with Fitness Wave San Diego. Fitness Wave has agreed to offer a reduced rate to all CrossFit Invictus athletes who go in before March, and again for their second visit before July. The cost will be $80 if you pay for both visits up front, or $50 per visit. You can sign up through one of your coaches at CrossFit Invictus, or through Iris at Fitness Wave directly - http://www.getdunkedsd.com.
Please take advantage of this great opportunity!
Getting dunked tomorrow at 2. Thanks for the info.
Lovely WOD this morning! My cold did not make breathing easy on this one, but I was happy with how I did. Time to bump it up to the RX’d weights, I think. Maybe. Or maybe not.
The body dunking thing is interesting. I did it about a year and half ago, just for the hell of it. I knew that I had some blub on me, but hearing the actual percentage was harsh. I think I may have to try it again…hopefully the fat percentage will have gone down at least a little!
With what I know now about body composition, the numbers mean much more to me. When I was doing Weight Watchers, I just focused on the numbers on the scale—I lost 30 pounds, BUT it was a lot of muscle, too. Now I know that my total body weight is not the main goal—it’s the percentage of lean body mass that I’m interested in.
I can’t wait for a quick dunk session!
Great WOD this morning. Big props to Joe for crushing it in his fancy new vfive finger shoes…
Did the workout today at lunch. Thrusters really suck … the life out of me. I completed 4 rounds. Started with 65# and then added 5# after the first 3 rds.
Did I mention that thrusters suck, and that the name “Thrusters” sounds like a bad happy hour joint that has too loud music, a Monster Mush Nacho Plate worth 7500 calories and margaritas made with lime Kool Ade from a Squishy machine.
…and yet I will be back tomorrow.
Cheers.
Courtland
*Squishy brand is a registered trademark of the Kwik-E-Mart Corporation.
“Thrusters” is actually a bar in Pacific Beach, Courtland.
Once again is was a painful pleasure….20 mins is brutal…I remember when CJ said “2 mins down” and it felt like it had been 8.
11 Rounds rxed. We’ll see if I can move later today.
Susannah,
Thanks for that local info…giving me yet another reason to stay away from PB.
And congrats to you on the 11 rounds. Very impressive to see live.
I love the 6am group! I was feeling pretty good about the workout. Yeah, I did it RX’d…finally! Well, until Gary came home and told me, “I totally smoked you on the workout!” What is this? Gary actually beat me? Weird. Good for him, I’ll let him have this one.
Jen & Gary,
Good work Jen! I’ve noticed you’ve raised the level of intensity the past couple of weeks. Keep it up sista’!
Ahhh yes,,,,the friendly old “CF significant other competition”. Everything is peaceful in the house until “WOD talk” starts, right?
After only 6 months, Jill is constantly raising the proverbial ‘CF bar’ in the Freischlag home. The ironic part is that I had a very hard time convincing her START CrossFitting. She used to say ‘I’ll never be good at that stuff’. Go figure!
~BC