Workout of the Day:
Five rounds for time of:
275/185 lb. Deadlift x 5
Pull-Ups x 15
(Scale weight as needed to the max weight in which you can perform your deadlifts with PERFECT mechanics and posture.)

Nikki - One of the new Invictus studs
Nikki - One of the new Invictus studs
Pick Your Poison–Or Your Metabolism
Written by Mike Hom 

Shortly before starting my third year of college, I reconnected with some people from high school who I had not seen since they had gone on to higher education in other parts of the country. I am by no means a saint, but living at home is not like living away from home in college. Living away from home is an opportunity for minimal inhibitions and easy access to alcohol. When I laid eyes on some of my friends, my eyes almost popped out of their sockets. Most of them were athletes or simply lean in high school, but in just 2 years most of them had added between 20 and 100 lbs. Alcohol was the common culprit. Beer was the weapon of choice.

Alcohol is a dastardly fellow because of its ability to hamper your body’s ability to metabolize fat. To understand how alcohol has such a dramatic effect on fat metabolism, we need to know how your body handles the stuff. Alcohol, like most liquids, easily passes from the stomach and intestines and is absorbed into the blood and filtered through the liver. In the liver, a number of enzymes we’ll collectively call alcohol dehydrogenases help break the alcohol down and convert it into acetaldehyde, and then into acetyl CoA, but we’ll just call it acetate. A residual amount of alcohol remains unmetabolized and is flushed out of the body in other ways, such as urine or through exhalation while breathing. The amount of acetate created depends on how much alcohol was consumed. And here is why that is important:  The spike in acetate is what effectively puts the breaks on fat loss.

For the most part, what you feed your body is what it uses as a source for fuel, and the type of fuel your body uses is generally determined by availability. In other words, your body tends to use whatever you feed it for fuel and will get accustomed to the nutrient intake through adaption. However, when acetate levels rise, your body will prefer to use up the acetate as excess acetate results in fatty acid synthesis. That is, alcohol eventually gets converted into nice, cheap energy that required less metabolic work to produce than calling on existing fat storages.

Alcohol is basically a cheap alternative fuel for our bodies that is void of nutritional value. Does this help us in our pursuit of leanness? Well, no. Do I expect everyone will give up alcohol entirely? Well, no. But the more you know the better equipped you are to make good decisions as you head into your weekend. 

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Boozebag
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Boozebag

Thank you Mike, I will from now on only go by the name boozebag or Cal’s new nickname for me…80 proof.

mike
Guest
mike

I have no problem calling her Boozebag, if that’s what she insists on for a name.

Ali Incredible
Guest
Ali Incredible

Courtney- Why ‘Boozebag’. Can we use Pretty Petal Flower instead? Unless your’re a total raging alkie (which, whatever works, no judgment) I shall call you Pretty Petal Flower. There, it’s settled. See you Monday Pretty Petal Flower!

Michele Vieux
Admin
Michele Vieux

Fule Souffle?

POS
Guest
POS

“fuel” (not sure what a fule is!)

POS
Guest
POS

M, Nah… Just shotgunned a Coors Light and said 3,2,1…. GO!! (Don’t they fule drag race cars with alcohol Mike?) Seriously if there was another round I think some dermis might have been lost! First time I have had a wod in a while with pull ups and it showed!

Michele Vieux
Admin
Michele Vieux

Holy hoo-ha Pos! Nice work! Did you lose any skin?

POS
Guest
POS

Fun little WOD! 3:54

Cynthia
Guest
Cynthia

Thanks, Nick, for your coaching on the deadlifts this morning. I will remember to push the floor away. It really made the deadlifts feel different, in a good way.

And thanks to the girls on the pull up bars for your encouragement. I love that you can take time (and breath!) from your workout to tell me that I’m doing a good job. It means the world to me!

Happy weekend to everyone!

Josh
Guest
Josh

Wait so either Mike is lieing or anheuser busch is lieing to me…it must be mike.

mike
Guest
mike

Use the information how you deem necessary or applicable, Boozebag 🙂

I follow the same school of thought Fox News subscribes to: “We report, you decide.”

Errata: “The spike in acetate is what effectively puts the breaks on fat loss.” should read, “The spike in acetate is what effectively puts the brakes on fat loss.”

Happy Friday, everybody.

Boozebag
Guest
Boozebag

With all due respect Mike I may have to disagree with the above article. As Coryna pointed out earlier today I am made up of about 5% alcohol and I seem to do just fine. But then again I am a Boozebag.

KT
Guest
KT

i guess i’m gonna have to drop out of the keg stand olympics…good to know.

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.