Workout of the Day:
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
(Post number of pull-ups completed for each round to comments.)
Watering Down the Afternoon Blahs
Written by Dani Dufrene

We all are so busy these days. Some of us are starting our own businesses, some tackling school and full time jobs and others juggling careers and families. Busy, busy, busy. I am sure that I am not alone in suffering from the afternoon blahs. You know what I am talking about. The clock strikes 3 or 4 p.m. and you are ready to pack it in and call it a day. What to do? Ideally we would get 8 or more hours of sleep each night and have the liberty to take a 15-20 minute power nap whenever fatigue hits, but this is not reality for most of us. So many of us resort to the same solution…coffee. In my case it is a quad tall cappuccino. It is not only cost prohibitive it may not be the best strategy.

So what is the best solution for warding off the afternoon blahs? Drink water.  Lack of water is considered to be the number one trigger of daytime fatigue. Next to oxygen, water is the most important thing to keeping your body functioning properly. Water provides many vital functions in the body including: regulating body temperature, transporting nutrients throughout the body, improving digestion and eliminating waste and toxins. Seems simple right? If water is so essential to our well-being why do so many of us reach for coffee, soda or alcohol? Research shows that Americans consume a daily average of 5.9 servings of caffeine and alcohol, about 33 percent of our daily liquid intake.

Coffee is one of my great loves in life. So the thought of opting for water in place of my afternoon cappuccino is disturbing to say the least. But last week I tested this theory. When the bewitching hour struck I fought the urge to mosey down to Starbucks and instead filled up my water bottle and sipped away. I have to say it really did make a difference. After an hour or so I felt more alert, I didn’t suffer the oh so familiar “coffee belly” and was $4 richer (not saying much until you actually do the math). So give it a try. The next time you get hit with the afternoon blahs skip the coffee and reach for the water. You and your bank account are sure to notice a difference.

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mike
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mike

Dan, the single biggest benefit I’ve heard about coffee is that it supposedly improves human performance.

Dan - CrossFit Sonoma County
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Dan - CrossFit Sonoma County

Wait… so you’re telling me I’m supposed to be ** 81% ** water now? Geesh!

In all honesty, I’ve had days where I didn’t have time to get coffee and I was amazed at how alert and awake water kept me. That being said, let’s hear about some of the possible benefits from coffee!

POS
Guest
POS

I will have a little bit of what Calvin is drinking please, better make it a double. Just reading these posts I am getting thirsty.

Did “Rowing Nicole” and subbed 500M row in for the run. Cut into the total rounds but it was better than a freezing run. 6 full rounds + some row meters. Rounds of 25-25-25-25-25-25.

courtland creekmore
Member
courtland creekmore

Water is the best. A good source of cheap caffeine that some people swear by is tea (green or black, in 100 bag boxes or bulk). Work travel through next Thursday will keep me away from San Diego, but will try to follow workouts as time and logistics allow.

Cheers.

Calvin Sun
Member
Calvin Sun

Dihydrogen monoxide is my beverage of choice.

Lizzle
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Lizzle

X-Tina you are awesome! Miss you dang nabbit! Mmmm Good- awesome on the Bar Basic pizza snub, it’s not worth it. Thanks for the meal drop-off. I am lost without my meal- literally. Cheese and nuts for dinner makes me cranky and I felt like I was hallucinating.

Trish
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Trish

Nice work Christina!! Looking strong! How’s your POSE practice going? You’re going to have to help make me practice. My calves and ankles were sore for a week after less than a mile of running!

Nice post Dani. Water over coffee is definitely not my first choice either, but it is a much smarter choice. I’ll try to change my java ways…at least for the afternoon blahs…

mike
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mike

Christina, looking strong and beautiful, as usual. Great work and great picture!

mike
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mike

Great post, Dani!

As a rule of thumb, I try to have water near me at all times during the day. If it is within reach I tend to drink more of it more often.

I will admit, however, it is hard to refuse a great cup of 2-6 espresso shots, and steamed whole milk and heavy whipping cream. Yumm-o.

Dani
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Dani

Happy Friday everyone! It was my rest day today and my body definitely needed it. Wondering how the thicker bars treated everyone on those pull-ups? Were scores higher or lower then last time? Tim – I would never suggest such a thing. All I’m saying is…if you are feeling sleepy drinking water instead of boat loads of coffee might be a more effective strategy. 😉 Ken – Thank you for the additional information. I find that when I am in colder climates it is twice as hard to consume enough water. All I want is hot beverages (COFFEE). Christina –… Read more »

Chris F
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Chris F

Ken, you’re almost off of the boat dude! Can’t wait to have you back at the 0600. Christina, you look fit and strong girl! I think it’s a great picture of you and it shows what we’ve all known for months now; that you’re a determined athlete and can go overhead with some big weight. Nice guns sister! 0600 was great! Tim crushed it with an impressive 120. Little running in the rain never hurt a CrossFitter, right? Michele, Nice job on passing up the pizza and beer. I am predicting that you are going to exceed your goals in… Read more »

POS
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POS

Christina, looking solid!

Nate Dogg
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Nate Dogg

-Dani, great input… I concur 100%. Water is the best thing for your body…

-Christina you look fine! That’s what real Crossfit women look like 😉

6AM, HOO-YAH!!! It was good to see you guys again and I love what CJ and the rest of the crew are doing with Invictus. The gym looks great and the blogs are awesome. I’m looking forward to dropping in more often. Thanks again for the motivation Snax and I’ll catch you all on the flip side…..

wayne
Member
wayne

Tim, great job this morning!

Christina Marzocca
Guest
Christina Marzocca

Uhm…I think someone needs to check with my PR guy 1st b 4 releasing such devastating photos. This photo does not comply with my “sexy all the time” image! 😉

Ken
Guest
Ken

Great Points Dani. I am a big believer in being well-hydrated. Playing sports in HS I used to drink just enough water to stave off thirst or when there was not a soda or high-sugar sports drink available. Then I joined the Navy and began Officer Candidate School which was, at the time located on NAS Pensacola, FL. I began training in May and temperatures would typically be above 90 deg with humidity levels about the same number. Roll in the countless hours of PT that our class drill instructor would doll out and it wouldn’t be long before you… Read more »

Michele Vieux
Admin
Michele Vieux

I just turned down FREE PIZZA at Bar Basic! I also only consumed good ol’ H2O. Man that pizza smelled good. I’ve heard that when you think you’re hungry, you’re really just thirsty and those pangs are really your brain disguising your thirst as hunger (for some twisted and unknown reason). Why would your brain do such a thing?!

Tim
Guest
Tim

you bite your tongue dani!! I will never give up my coffee…

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.