Workout of the Day:
Four rounds for time of:
Row 400 Meters
Run 400 Meters

(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)
SupaStar Susan of CrossFit Invictus San Diego

Invictus Athlete Profile – SupaStar Susan Nahama
Written by Katie McLaughlin

For those of you who don’t know Supa Susan, aka Susan Nahama, she is one of our fellow Invicti pregnant ladies.  Already a mother to two children, Mason and Mia, Susan came to the gym as a typical Globo-gym member looking to try something new. She fell in love with CrossFit along with a fellow Invictus member and stud, Justin Nahama. They got pregnant in December of 2009 and are expecting their son at the end of August. I sat down and talked with her about her pregnancy and how CrossFit has affected it.

How has pregnancy affected your CrossFit career?
Being pregnant limits the things that you can do. I’ve learned that there’s always ways to modify. Also keeping your heart rate down and taking rest when you need it. That’s the hardest part. It’s so different and the opposite of what CrossFit is. You’re not fall on the floor out of breath and sweaty but you still feel good and you know you’re doing the right thing for the baby.

Did you exercise during your first two pregnancies?
Not CrossFit, but I did weights and the treadmill.

Do you feel different during this pregnancy in comparison to others?
CrossFit is so much better and so different. I feel stronger and don’t have so many aches and pains. It also helps me sleep better and I know it will help me have an easier delivery.

How have you felt during this pregnancy in general?
This pregnancy has been easier from start to finish. In the beginning it was rough for me. I wanted to train more than I was but I was nauseous all the time and I had a lot of morning sickness. Honestly though, Crossfitting made me feel better and it helped me get through it.

How long did it take you to recover from the first two pregnancies?
After my first two kids, I didn’t really want to exercise. With Mason I would say I was back 50-60% before I got pregnant with Mia. After Mia it took a whole year to drop the weight and feel better. I was breastfeeding at the time but I wasn’t exercising as much as I wanted. With this pregnancy, I am excited to get back into the gym and moving again.  I think it will make a huge difference with recovery and losing weight.

I have to ask, any weird cravings?
Yes, Mexican food and as cliché as this sounds, pickles. (I have 5 pickle jars in my fridge). Specifically, pickles wrapped in cheese and also, ice cream.

Lastly, and the question I really wanted to ask, what’s the key to being such a good lookin mama?!
I think just being happy and living a happy, fulfilling life. Also, doing Crossfit. It’s life changing. I’ve never felt better since joining Invictus. I am healthier now than I was in my 20’s and early 30’s!

One point that I want to make is Susan recently turned forty and said that they conceived right away. She attributed that to CrossFit as well as eating a Paleo diet. She is a beloved member of Invictus and most importantly, she is SUPA!!

Four rounds for time of:
Row 250 Meters
Run 200 Meters
(This workout will be performed as a relay race in teams of three or four.  The moment one member comes off the rower, the next teammate may begin rowing.  The workout is completed when each member of the team has rowed 1000 meters and run 800 meters.  If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

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Michele Vieux
Admin
Michele Vieux

You wrap pickles in ice cream?!

Miriam
Guest
Miriam

I love Susan! She’s my prego role model, I hope
I can look just as good as she does when I’m 7 months
Pregnant. You go sexy momma!

POS
Guest
POS

I didn’t know that Justin was prego too! Looking great Susan! See you all soon.

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.