Workout of the Day:
Kipping Pull-Up Clinic – 20-30 minutes of instruction with the objective of getting our newer athletes their first pull-up
and then,
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

KeillBelle is a kipping pull-up machine!
KellBelle is a kipping pull-up machine!

The Spot Reduction Myth
Written by Calvin Sun

I was recently asked by a new client if I could recommend any good ab exercises to help flatten her stomach. This is an unfortunate misunderstanding of human physiology perpetuated by late-night exercise equipment infomercials.

Exercising a muscle or a group of muscles more, for example the abdominal wall, does nothing to help reduce the amount of fat that just happens to be stored around it. Performing hundreds of sit-ups will do nothing to make your stomach any flatter. The truth is that you cannot spot reduce body fat, unless of course you pay a surgeon to perform some rather invasive procedures.

Numerous studies have been conducted over the years to disprove this myth. One study postulated that elite tennis players should have significantly less fat in their dominant arm versus their non-dominant arm. Researchers found that the dominant arm of the tennis players had significantly more girth due to exercise-induced hypertrophy yet the amount of subcutaneous fat on both arms was identical. Another study utilized a “27-day intense sit-up training program.” Researchers measured fat cell diameter at the abdominal, subscapular, and gluteal region. They found that there was no difference in the rate of change amongst the three sites, indicating there was a lack of specific adaptation to the abdominal region.

This is not to say exercises that work the “core” are useless. Core work should be done with the focus on increasing midline stabilization, not obtaining a 6-pack. If fat loss is your goal, focus on your nutrition instead of new sit-up variations. Try cutting out refined carbohydrates like bread, pasta, cereal, rice, grains, and sugar in favor of fresh fruits and vegetables. For further reading, pick-up a copy of “The Paleo Diet for Athletes” by Dr. Loren Cordain or “Mastering the Zone” by Dr. Barry Sears.
References:
Physiology of sport and exercise. Jack H. Wilmore, David L. Costill, W. Larry Kenney. 2007.

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Josh E.
Guest
Josh E.

My relationship with Helen
Its one of love hate
I tried for sub 7
But managed just under eight

7:49 – 10 second PR. Thanks for something to shoot for POS and Sean. Good luck Justin. Shoot for sub 7.

Brent
Guest
Brent

Justin my best time is 7:46, but that was at the team so the run might have a tiny bit short. I hope to beat that next time. Maybe when i don’t have to work 13hrs or 18 like tomorrow..lame

POS
Guest
POS

I just stopped laughing from Refrigerator! There isn’t a haiku that can hold a candle to that one wink. Game over. You are the man.

Invictus
Member
Invictus

I like Refrigerator 😉

POS
Guest
POS

This is my How to Haiku:

The First Line has Five
The second Line has Seven
The Third line has Five

Michele Vieux
Admin
Michele Vieux

Very nice (and complex) Haiku!

Here’s one Wink sent me:

Haikus are easy
And they don’t need to make sense
Refrigerator

POS
Guest
POS

J

A Girl Named Helen
M Says Just Go Sub Seven
Thats all you must do

Michele Vieux
Admin
Michele Vieux

J-

Just go sub-7…

JustinN.
Guest
JustinN.

Awesome work everyone. Day 2 for the Newport Crossfit Crew. We had black flag conditions on base today, so no running until after sundown. Instead, our crew did Tabata Squats then 7 rounds of 7 goblet squats and 14, 20″ box jumps. Total sweat fest. Josh E. and Brent, post your Helen scores so I can try to catch you guys later this week-

J

Mark Riebel
Guest
Mark Riebel

Ben, you can’t really quantify something as the ‘best’ core exercise. How would you really measure it, and would that criteria really make it the best? Semantics aside, just hit it from all aspects as we do in the gym, and if you feel like it’s lacking there’s some easy tests and remedies we can give you.

And Wink, as previously discussed, it was clearly a problem with the pupil, not the flawless coaching. 🙂

Sean
Guest
Sean

thanks…have to say I was quite surprised by the time. I didn’t ever think I’d ever break 9 minutes. Just shows the great coaching and programming.

SD_Mikey
Guest
SD_Mikey

Great post Calvin!

My favorite response to clients is that “abs are made in the kitchen, not the gym”.

George Economou
Member
George Economou

I would also recommend reducing
stress and getting more sleep to reduce that innertube of “baby” fat.

Josh E.
Guest
Josh E.

Great job POS and Sean for getting sub 8 on Helen. I hope to be in the same club after today.

Invictus
Member
Invictus

Sean, nice work crushing it this am.

Some great coaching on the ball toss too 😉

Cynthia
Guest
Cynthia

Big happy fun with Sage in the Oly lifting class this morning! Who woulda thought that Tabata OHS holds would make me giddy. (maybe it was lack of oxygen…)

But most fun was watching 6 a.m. do Helen! You guys looked awesome!

Ben Sullins
Member
Ben Sullins

What would you say is the best core workout then? Prior to CrossFit I would have guessed something like planks or crunches but now I’m guessing a better answer would be something like an overhead squat…

Mark Riebel
Guest
Mark Riebel

Big ups to Tiffany this morning for getting her first legit pull-up, and also to Sean for his 2:24 time drop to PR at 7:53. Well done 6AM!

POS
Guest
POS

7:40

Richard Madrid
Member
Richard Madrid

touché.

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.