Workout of the Day
Take 15-18 minutes to work up to a heavy Clean & Jerk;
and then,
Rounds of 15, 12 and 9 reps for time of:
135/95 lb. Clean and Jerk (power clean and push press are fine too)
Ring Dips

Today’s Vocabulary Word is Xenoestrogens (you need to learn this one!)
Written by Nichole DeHart

I was recently reading an article from an informative website,, when I came across an older article about Xenoestrogens. Reading this article spurred me to further research estrogen, which is a group of hormones synthesized by the reproductive organs, the adrenal glands and adipose tissue. Too much or too little estrogen can lead to hormonal imbalance and has been linked to a number of health problems.

Estrogen is a necessary female sex hormone, which controls menstruation and reproduction.  However, with our society there are a number of man-made chemicals that mimic estrogen coming from outside of the body. This leads to a hormonal imbalance, further exposing oneself to some very serious health problems. The American Cancer Society has listed exposure to estrogen as a risk factor for breast cancer. So what are these man-made chemicals that we are all exposed to?

Dr. Williams, who was interviewed in this T-Nation article, defines Xenoestrogens as man-made chemicals that can enter the body and mimic the effects of the female hormone estrogen.  Dr. Williams goes on to explain how Xenoestrogens can make the effect of estrogen (or the synthetic chemical itself) more profound on the body by binding to the same receptor that estrogen binds to. This can lead to an elevated level of estrogen, causing a severe hormonal imbalance.

Women are not the only ones who are susceptible to this hormonal imbalance. Xenoestrogens affect both females and males. Men are particularly susceptible to prostate cancer with increased estrogen exposure. An increase in estrogen and a decrease in testosterone can cause increased body fat, reduced muscle mass and decreased strength in men.

How can one avoid excess exposure to Xenoestrogens? Buy glassware instead of Tupperware! Numerous studies have shown that xenoestrogens can leach from plastic polycarbonates. The softer the plastic, the worse it is. Pesticides and herbicides, as well as commercial meats grown with hormones, carry Xenoestrogens. Try to buy organic produce whenever possible and seek out grass-fed beef and/or free-range chicken at your nearest Whole Foods, Henrys or local market.

Don’t be too alarmed by all this information as the effects of Xenoestrogens are still being researched.  It is good, however, to be proactive and eliminate as much exposure to these man-made chemicals as you can.

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nichole looks like she is giving birth in this one.

courtland creekmore
courtland creekmore

Good post, Nicole. Some online collections of possible xenoestrogen sources pretty much have convinced me to move to high altitude and live in a cave. Speaking of caves, Robb Wolf’s Paleo-Diet book arrived yesterday and I have been devouring it in caveman-sized bites. Reads quickly and full of catchy hooks that are easy to remember. Lack of index is a bit of a downer, but the bibliography is rich and detailed. As to reducing estrogen and increasing testosterone, I am at day 6 sans alcohol. My liver thinks it’s sometime between 1920 and 1933. First two days were not pleasant,… Read more »

Karen Martin
Karen Martin


The 10 Invictus Weight Management kids are meeting at the gym at 7AM and carpooling over. I was able to register our teams on line last week, you might be able to still do it! I remember people registering last year at the run, but it seemed terribly disorganized!! Please join us at 7, you will be a great inspiration to our group!


So basically…..

1. Estrogen is bad for everyone
2. If its not natural, we should have nothing to do with it

Excellent, thanks for the great info Nichole.


Great info, Nichole! I’m definitely interested in this subject as I am getting older and closer to lots of hormonal changes.

Hey, anybody who is doing the bootcamp challenge on Saturday:

1. are we meeting up to do a group picture or something before the run? if so, any suggestions where?
2. can we register/pay that morning?

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.