Workout of the Day:
Three rounds, 21-15- and 9 reps, for time of:
95/65 lb. Overhead Squats
Burpees

CrossFit Invictus Kids meet every Tuesday and Thursday at 5:00 p.m.  Bring the kids for great instruction and lots of fun with Coach Tabitha Stine.
CrossFit Invictus Kids meet every Tuesday and Thursday at 5:00 p.m. Bring the kids for great instruction and lots of fun with Coach Tabitha Stine.

 I Cheat In My Dreams

Written by Michele Vieux 

I “cheat” once a week and in my dreams—this seems to be enough to get me by.

When I started CrossFitting nearly two years ago, I also started Zoning very strictly. I cut out all alcohol for six months and weighed and measured all of my food precisely. I did not allow myself a cheat day because I was on a mission to lose 30 pounds and regain the physique and athletic ability I possessed in my high school and college playing days.

I’m not going to lie; following a strict diet was really hard and it took a level of willpower I was not used to. I wanted to “cheat” but kept my nose to the grindstone. For those first six months, the only cheating I did was in my dreams. Almost nightly I dreamt of loading my plate at a never ending dessert buffet or of guzzling schooners of beer while scarfing massive amounts of mashed potatoes. I have even dreamt of swimming in a chocolate river a la Charlie and the Chocolate Factory! When I wake up from these tantalizingly tasty trances, I feel satisfied and guilt free!

When I reached my fitness goal, I began to allow myself one cheat day per week. It is unreasonable and unrealistic to think you will never eat your favorite food again once starting your strict regime.

Cheating serves two purposes, in my opinion. One, by allowing one day to eat whatever you want (within reason, of course) you begin to look forward to that day and it helps keep you honest the rest of the week. Two, it shocks your system by providing a constantly varied diet (CrossFit methodology applied here people) therefore making it stronger and less sensitive to the “unfavorable” foods.

The holidays were tough to keep on the Zone, especially when I traveled home to the Midwest where every meal is loaded potatoes, pasta, rice, bread, and every other unfavorable carb you can imagine.

As of December 26th, I have committed to a Paleo-Zone diet (with dairy) of thirteen blocks and one cheat day per week (including alcohol). I am on a mission to make it to the CrossFit Games. That mission and my cheating ways in my sleep are what keep me on track.

Last night I had a dream I ate a bowl of blueberry muffin cereal the size of my living room. This morning I woke up and ate scrambled eggs, a pear, and some coffee with heavy cream instead.

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CalvinMChris FreischlagChristina MarzoccaSage Burgener Recent comment authors
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Calvin Sun
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Calvin Sun

Wayne, nice job on today’s WOD. I heard you crushed it this morning.

Michele Vieux
Admin
Michele Vieux

Sage-

Thank you for tricking people into believing that I have a six pack. Or, did you mean a six pack of beer? I don’t have that either! Dantelope on the other hand…

P.S. The Invictus Shots will come in a variety of flavors! Whoot!!

Chris Freischlag
Guest
Chris Freischlag

I meant “no such” 🙂

Chris Freischlag
Guest
Chris Freischlag

Michele,
I let know such secret out! Even though you wear a CFI luchador mask, we all know it’s you and that it’s your way of preparing for a championship performance at the 2009 CF Games! You’re super cage fighter and your awesome sponsor, Mmmmm Good Enterprises, is really fantastic too!

Lookin’ fwd to that sweet potato recipe. I’ve wanted to try and incorporate that into my post WOD nutrition for a while now.

Nate is going to stop by and join CFI’s 0600 WOD tomorrow. See you early risers then!

~BC

POS
Guest
POS

Thanks Wayne. I am sure those D-bell one arm OHS’s before the paint was dry helped out! I can remember back to the days (not too long ago) of a 45# bar for three reps and having to bail! Attack/embrace your weaknesses (which I find are plentiful) and they will become less difficult eventually.

wayne
Member
wayne

POS, looks like that OHS has come along veeeeery nicely! Great time!

POS
Guest
POS

M,
Why is it that I always get caught cheating! Must be because they are daydreams, either that or I am sleepwalking.

Yup this might have been a beast had it been three rounds of 21-15-9. Time: 5:25.

wayne
Member
wayne

Christina, well at least your shoes won’t squeak when your driving around in your brand new Hoveround rascal! I promise I won’t laugh. :p

Christina Marzocca
Guest
Christina Marzocca

Wayne, CJ…
check it.

http://www.hoveround.com

Sometimes I make things up in my head.
This was not one of those time 😉

Sage Burgener
Guest
Sage Burgener

michelle,

so if i cheat in my dreams.. will i have a six pack like you?

Michele Vieux
Admin
Michele Vieux

Watch for post-WOD “INVICTUS SHOTS” next week in the Mmmm Good fridge! I will be perfecting a recipe of sweet potatoes and cinnamon this weekend. If you have no idea what I am referring to, please see yesterday’s blog post.

M

P.S. Dear B.C. – That whole cage fighting thing was SUPPOSED to be a secret! Now you’ve blown my cover. Thanks a lot for letting everyone in on my cognito training methods. See if I ever tell you a secret again…

mike
Guest
mike

I just do doubles now. They give me clarity without jitters during my vigilante moonlighting.

wayne
Member
wayne

Great job this morning at 6 am! Always awesome to see new faces!

Mike, it might be time to admit that you need help with your coffee addiction… its okay… we’ve all been there… lets try cut down on triple espressos after 9:00 pm.

POS, you are twisted… 3 x 21,15,9 WTF!

POS
Guest
POS

Thanks Mike, I figured as much but you never know what twist may be thrown at us, and GO to bed!…sleep is also part of recovery!

mike
Guest
mike

It’s just 21-15-9 reps for time.

POS
Guest
POS

Good morning Invictus. We need a clarification with today’s workout. Is it Three rounds of 21-15-9, OR just 21-15-9?

Trish
Guest
Trish

Nice post M! Very true, and very well written might I add. Sounds like things are chugging along nicely over there. I miss my 6am crew…

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.