Workout of the Day
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds;
and then,
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups

400 Meter Run

Nichole and Sinthia of Invictus FitnessNichole and Sinthia at George and Sarah’s wedding
Post-Workout Shake Recipe
Written by Michele Vieux

You might have noticed the Magic Bullet sitting near the fridges. If not, open your eyes—it is there for you to use! As I have mentioned in previous blog posts, I use my Magic Bullet almost every day. It is great to make sauces, chop nuts, and more, but most importantly, it is a great tool to make the perfect post-workout shake.

The sweet potato-dried egg white duo is a marriage made in heaven and serves two major purposes when consumed within 10 minutes of the end of your workout session. It assists in the recovery of the muscle tissue that you damage from throwing around big weight as well as replenishes the glycogen that you used up during your intense conditioning workout.

I used to sell these shakes when I owned M Good Meals and have recently perfected the recipe for my own personal use. I always have baked sweet potatoes on hand because I mix them in with my dog’s food and it reminded me how much I missed this tasty concoction. I have experimented with a variety of types of protein powder and flavors and all of them have been pretty tasty so feel free to use what you like or have on hand.

Post-Workout Shake
Ingredients
½-1 cup baked sweet potato (depending on your lean body mass)
1 scoop dried egg whites (or your favorite protein powder)
1 scoop Green Superfood powder (I think “berry” tastes best in this)
Water

Directions
In your Magic Bullet beverage mug, put sweet potato, protein powder, and Superfood powder. Fill with water and blend. Refrigerate and enjoy immediately after an intense workout. These will last for a few days in the fridge so you can pre-make a larger batch and have them on hand.

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courtland creekmore
Member
courtland creekmore

Word of advice to evening classes, don’t goof or slack on the push up section of the workout. I saw some pretty weak 1/2 scap shudder things that caused Michele V some consternation. Not sure what sort of penalty Calvin might invoke if anyone tries it later.

No, it wasn’t me … I did mine correctly, if a bit slowly.

Richard Madrid
Member
Richard Madrid

That issue had all the coaches spun up today!

CP
Guest
CP

great photo ladies! Great info M!

CJ – great mobility class!! I used the techniques on one of my Athletic Training Students…we tested his straight leg raise using a goniometer before and after – 25% increase in range of motion for hamstring flexibility!! Thanks again!!

Matthew Dusa
Member
Matthew Dusa

M,

What brand and where do yo find green super food powder……THX

Michele Vieux
Admin
Michele Vieux

The brand I use is called Superfood and I get it at Henry’s but TJ’s and Whole Foods also has a similar product. The ingredients should say stuff like: broccoli, spinach, wheat grass, berries, etc. There is no sugar or sweetener.

phil
Guest
phil

superfood? I’m in!

Ben Sullins
Member
Ben Sullins

Will this post workout shake get me ‘Sun’ big? 🙂

Dre
Guest
Dre

M,
Where do you get the Green Super Food from?

Michele Vieux
Admin
Michele Vieux

I get it at Henry’s. Every few months they have a 25% off sale on all supplements so I like to stock up then.

Cynthia
Guest
Cynthia

This photo was taken seconds before Nichole performed her patented one-leg sweep and took me to the floor.

Also, please to be noticing the subtle way I am flipping you off in the photo.

jen
Admin
jen

Love the photo ladies!

areba
Guest
areba

Mmmmm… I miss those tasty little concoctions!

Lizzle
Guest
Lizzle

Mmmm Good! I have a Magic Bullet and have had no idea what to do with it . . . until now! Whoop!

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.