Workout del Dia:
Push Jerk
5-5-5
and then,
For time:
12 “Clusters” – a squat clean/thruster combination
24 Pull-Ups
9  Clusters
18 Pull-Ups
6 Clusters
12 Pull-Ups
(Suggested load, 135 lbs. for men, 95 lbs. for women.)
Multivitamin CrossFit Invictus San Diego

Supplements: Multivitamins
Written by Mark Riebel

Questions are often raised to our coaches concerning vitamins, minerals, and other supplements that people are interested in taking. Let me start by saying that supplements are not necessary. If you’re eating a varied diet of lean meats, veggies, nuts and seeds, some fruit, little starch, and no sugar, you’ll have a diet that will fill all of your nutritional needs. There’s even some evidence to suggest that supplements, multivitamin/mineral supplements (MVM’s) in this case, have no significant long-term benefit when it comes to disease prevention.

However, most of our diets aren’t examples of perfection, and supplements can help to fill those gaps. But before I throw in my plug for MVM’s, know that supplements are not substitutes for a healthy diet and lifestyle, there are no shortcuts to achieving your health and physical fitness goals, and, as always, consult with your doctor before you start ingesting any supplement.

So what do you look for when selecting a MVM? Most multis contain a typical blend of all the essential vitamins and minerals your body needs, so there’s only a small range of choice there. For women though, it is often advised to use a supplement containing iron, due to iron loss during menstruation, and calcium for the role it plays in bone health. As far as amounts, I don’t think it’s necessary to consume a multi that contains much more than the recommended daily intake (RDI). Legendary strength coach Bill Starr is a proponent of what he calls the “shovel method,” which is to say that he takes very high amounts of various micronutrients and lets his body sort it out. While the human body is an expert at filtering out the excess nutrients and your risk of vitamin toxicity is fairly low, I’d recommend a bit more restraint. I say this because taking too much of a nutrient (particularly the fat-soluble vitamins A, D, E, and K) will literally result in you pissing your money away. I also suggest taking your MVM with a meal, as this helps to alleviate some of the stomach discomfort some experience with MVM’s and improves absorption of the aforementioned fat-soluble vitamins.

Without the aid of comprehensive blood analysis, many of us will not know whether we are nutritionally lacking some micronutrient, but if you feel that you may be or just want some extra insurance, a MVM can have a very real and useful place in your diet. I believe they do, and they are a daily part of mine.

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Ari
Guest
Ari

POS, I’ve been reading your blogs for a while now and you have certainly set the benchmark for me! Keep killing it!

Tausha
Guest
Tausha

It is also important to note your body can only absorb a specific amount of vitamins and minerals per day (unless your are compromised by a diagnosed health condition) so taking added supplement is def a waste. Not only are you “pissing” your money away, you are pissing the additional supplements out….literally! 🙂

Chris F
Guest
Chris F

Nice POS. That’s major studly!!!
I agree with you CJ….155 is more than legit. That’s CF Games style!!

POS
Guest
POS

Finally a day to justify my 1 cup of salsa with each meal!

8:19 scaled.

Michele Vieux
Admin
Michele Vieux

Unless they are Mmmm Good Tortillaless Enchiladas! (shameless self-promotion)

Chris F
Guest
Chris F

I was a little too wrecked to hit this WOD in today, so I decided to try a ‘running only’ day. Got a PR of 9:58 on the 1.5 mile finished 3 miles in 22:40. Go figure? Great insight Mark. You had mentioned to me a while back to try and mix vitamins C and E before bed (for a sort of fat burning effect). I think it’s been effective for fat metabolizing as well as an anti-inflammatory mix (and lot’s of fish oil!) My bro Nick found this article relating to the paleo diet: http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100237691&Gt1=31036 Don’t to scarf down… Read more »

Yadira
Guest
Yadira

I like the spanish used there.. 🙂 VIVA CROSSFIT !

Mark Riebel
Guest
Mark Riebel

Patience, Grasshopper. That post is in the works, Ben.

Ben Sullins
Member
Ben Sullins

What about other supplements like glucosamine chondroitin? I take this to help w/ my bum knee’s and shoulder, although I think it has more of a placebo affect than anything. Any thoughts on that?

Mark Riebel
Guest
Mark Riebel

Quick clarification–the fat-soluble vitamins are the ones that are of more concern for toxicity, while the water-soluble vitamins (B’s and C for example) are more easily flushed out in your urine when taken in excess.

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.