Workout of the Day:
For time:
800 meter run, and then 3 rounds of:
155 lb. Back Squat x 15
Chest-to-Bar Pull-Ups x 10
Handstand Push-Ups x 5
Finish with another 800 meter run

The Bitter Truth on Splenda – Part Two
Written by Calvin Sun
sucrosesucralose
“It’s made from sugar so its better for you…right?”

Crack is made from cocaine but that doesn’t mean it’s better for you either. Splenda’s tag line is “Made from sugar so it tastes like sugar”. It’s a true albeit misleading statement. Sucralose is manufactured from sucrose. Hydroxyl groups (OH) are replaced with chlorine atoms (Cl) changing the chemical structure so much that your body no longer recognizes it as food. Splenda has no calories because your body can’t digest the foreign substance. Splenda usage can also result in a variety of other complications within the gastrointestinal tract. A comprehensive study conducted by Duke University found that “Splenda reduces the amount of good bacteria in the intestines by 50%, increases the pH level in the intestines, contributes to increases in body weight and affects the P-glycoprotein (P-gp) in the body in such a way that crucial health-related drugs could be rejected” (Journal of Toxicology and Environmental Health).

Just something to consider the next time you reach for a diet soda or a cup of coffee.

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Chris FreischlagMCalvinMark RiebelCJ Martin Recent comment authors
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Chris Freischlag
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Chris Freischlag

Nice time POS. I would have to add 2-3 mins to my time had I rowed 1000m! Great information posted today concerning rest/moderation. Quick testimonial: For the greater part of this past year (as a novice CF’er), I was on a steady M-F WOD cycle (with an occasional Saturday). Like so many of you, I saw results quickly so I figured “more is better”. However, even with good nutritional habits (pretty decent Zone adherence), I started to feel physically beat down, tired and lethargic during the week. After getting some input from the CFI staff on programming/rest days, I’ve recently… Read more »

wayne
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wayne

POS in the houuuuse!

mike
Guest
mike

DAMN POS! Smokin’!

POS
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POS

Excellent posts! I think CJ’s point about giving 80% in a workout if you are not feeling your best is an excellent way to go about a workout. Think of them sometimes as just a work day. Perhaps even concentrate more on impeccable technique rather than the speed/time of a workout. There is always a POSitive to be found in any workout.

Had to sub 1000M Rows for the 800M run in this one: 12:57

Michele Vieux
Admin
Michele Vieux

Mark brings up a good point…CREAMSICLE DIP!!! Notice that when served w/ a Mmmm Good Meal, the Creamsicle Dip comes in a 4 oz. portion. Yes, it is tasty indeed, and it is part of your Zone-balanced meal (the fats). Just because it is part of a Zone meal doesn’t mean it is healthy to eat as much of it as you can cram down your gullet. The same goes with WODs! The proper amount at any given time provide a perfect balance of goodness to the body.

M

mike
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mike

I want to write an informative blog post on coffee, it’s pros and cons, etc., but quite frankly, I don’t know want to talk bad about this sweet nectar from God, ever. EVAR.

Calvin Sun
Member
Calvin Sun

Kristen, Stevia will still give you an insulin response (see yesterday’s blog posts) but it’s less detrimental to your health than Splenda or other artificial sweeteners. Nutrasweet and Equal are both aspartame products, in your body they break down into a plethora of residual chemicals including methanol and formaldehyde. Moderation is definitely an important factor if you want to stay healthy and sane. As Dani mentioned, meats, vegetables, fruit, nuts, seeds, little starch and no sugar should comprise the majority of your nutritional intake but there’s certainly room for an occasional sweet. If you are having trouble leaning out or… Read more »

Mark Riebel
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Mark Riebel

I really have to echo CJ on this one. The biggest thing that I’ve struggled with, and continue to struggle with, is moderating the frequency of my workouts and balancing them with rest. When it comes to working out, there are many of us who ascribe to the mantra “if some is good, more must be better,” and as much as we’d like to think that we all possess unlimited reserves of energy, we couldn’t be farther from the truth (except maybe Josh). One does not physically improve during any particular workout, one improves in the recovery phase following the… Read more »

Chris F
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Chris F

SOLID work Wink!

(I asked Jillianne and she said that you rocked it……I was just curious about your time and weight) 😉

Chris F
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Chris F

Posted a 22:25. Courtland, Way to go this morning, bro. I saw how hard you were pushing through this monster. I almost kicked over your wine bottle, but was able to side step it (as I stumbled about during this tough WOD). I think it was the last few squats and that final run that really made me weak in the knees! Dani, I couldn’t agree more. The facility is world class, but the “x-factor” is that everyone at CFI is so enjoyable to be around. It’s super motivating to be surrounded by such awesome athletes every morning. Great job… Read more »

Elle
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Elle

Thanks for the encouragement Dani. Love those OHS and that much needed joint mobility to start off with. See you soon!

wayne
Member
wayne

As RX’d 22:30 something… It is hard to do back squats fast!

9:30 today was totally rockstar! There were some new faces and we had some great post WOD stretching thanks to Calvin.

POS, I do agree that the community tends to go ‘all in’ and that might be why some people get kind of a cult-ish vibe. My stance has always been that if you know the formula for what works why deviate with ‘moderation’?

POS
Guest
POS

It is funny to mention IN MODERATION in the world of croosfit. Seems like crossfiters by nature are all the “all in” type. However I agree with the in moderation statement and you have to be human once in a while as long as you try and live a healthy lifestyle. I kicked coffee almost 3 years ago because of the large amounts of sugar I would add to it and I have also kicked diet soda now for 5 months. But I do feel like an addict that if I even had one of either I would be back… Read more »

mike
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mike

Dani,

I agree for the most part. I think the only difference for me is if I’m going to treat myself and consume something sweet, I might as well eat the real thing. I rarely eat sweet things anyway, unless Snax is pushing me into the Tilted Kilt for some half cooked cookie dough.

Dani
Guest
Dani

Okay you will all have to hang in there with me for a while because I am going to be sappy. I can’t get over how happy I feel when I am at Invictus. Yes the facility is beautiful, but the people and energy each morning is the irreplaceable part. Almost (please note I said almost) as motivating as my first cup of coffee each morning. Elle and Amy, great work today. You ladies will have those kipping pull-ups in no time. A few thoughts on the Splenda post. First, I think that everything is acceptable IN MODERATION. The problem… Read more »

courtland
Guest
courtland

21:40, modified as follows

1. 95# squat
2. jumping chest-to-bar pull ups
3. HSPU with feet on 24″ box

Gruesome.

Cynthia
Guest
Cynthia

Thanks to Jen for being my partner and saving my life as I almost slipped off that big ass pull up bar! I’m sticking to the women’s bar from now on. Damn freaky small sweaty hands of mine…

Kristen! Glad to hear everything went well yesterday. Can’t wait to see you back with us.

Gonna wean Barry off the Splenda next. He’s been so good about letting me eliminate some foods from his diet! And it’s really paying off….his strength and times are getting better and better. What a studmuffin!

sean
Guest
sean

loved this wod…great to be back to the 6am class, a lot of energy this morning.

Kristen Hatcher
Guest
Kristen Hatcher

Thanks for the info, Calvin. I use 2 packets of Stevia with my coffee in the mornings. How does that compare to splenda/nutrasweet/equal, etc?

I have WOD envy – ACL replacement (left knee) surgery went really well yesterday – I’m already anxious to be back. 🙂

Kristen

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.