Workout of the Day:
Take 12-15 minutes to find your new 1-RM Jerk;
and then,
Seven rounds for time of:
3 Push Jerks (155/105 lbs.)
6 Pull-Ups
9 Box Jumps

Super Shakes by CrossFit Invictus San Diego

Super Shakes
Written by George Economou

The subject of today’s blog post requires a little back story.  I am on a mission…to get big.  Not like Tom Hanks in his 1988 feature Big, but more like Coach Calvin Sun big.  After watching Cal put up a 275lb Clean and Jerk during the Invictus Athlete Challenge, I had an epiphany: “I am not strong enough.”              Staying with my welterweight 147, I could probably make some pretty decent strength gains, but what will I be able to do at 170? It’s with this thought process that I’ve embarked on my journey to bigness.

One of the tools in my new BIG toolbox is the Super Shake.  A quick internet search will pull up several million links, but my inspiration came from the guys at Precision Nutrition, a very savvy bunch of Canadians with a phenomenal site full of great information.  As a disclaimer, if you are looking to lose weight, I do not recommend liquefying your food, at least not regularly.  However, if you are looking for a way to get in some extra calories, grab the (occasional) meal on the run, need to get in some more veggies, or get as big as “The Sun,” the Super Shake can be a good option.

Here’s how it works:

1. Pick a liquid – water, green tea, unsweetened hemp/almond/coconut milk, etc.  My preference is water, and I caution against getting a non-dairy alternative that’s full of preservatives and artificial sweeteners.

2. Scoop in protein – whey, casein, egg, rice, hemp, etc.  If you don’t tolerate dairy products, I would avoid dairy based proteins.  And if you plan on making the Super Shake a regular habit (2+ a day), you may want to think of rotating your protein choices on a daily basis.

3.  Throw in a fruit – berries, apple, banana, raisins, dates, mango, pineapple, grapes, etc.  Sky is the limit here.  If you’re going for more of a smoothie like consistency, I would freeze them first.  Costco sells a large bag of frozen organic blackberries that works really well.

4.  Load up on veggies – spinach, chard, kale, carrots, celery, beets, spinach, bok choy, arrugala, greens, broccoli, did I mention spinach?  You’re probably thinking ewww, really George?  And yes, really.  If you’re afraid of the taste, definitely start off with spinach…you can’t even tell it’s there (except for the color of your shake).

5.  Throw in some nuts – almonds, walnuts, pecans, macadamias, nut butters.

6.  Ice – more for a thicker shake.

7.  Topper – dark chocolate, vanilla extract, cinnamon, coffee beans.  This is totally optional, but it can be VERY tasty.

8. Blend – throw it all in a blender and hit the “high” setting, and voila!

One of my favorites:
¼ cup of water
1 ½ scoops of whey protein, chocolate
1 banana
1 cup frozen spinach
1/3 cup walnuts
5 ice cubes
1/3 tsp espresso grind
Super Shake with Spinach by CrossFit Invictus

Super Shake by George E of CrossFit Invictus

Leave a Reply


Thanks CJ.


I use my Magic Bullet to blend my shakes, which normally have spinach in them. Or you can go super classy and get the Blendtech that George has – which is promised to be the last blender you will ever buy.


Cool. Never thought about adding veggies to a shake. So you need a pretty powerful blender for something like this, yes?

Darren Ellis
Darren Ellis

Here’s my favourite recipe.
‘The Fat Bomb’
-handful of frozen blueberries
-1/2 cup crushed pineapple
-1/2 cup coconut cream
-1/2 avocado
-handful of raw pecans or some almond butter.
-2 scoops vanilla whey or egg protein
Blend. You can stand a spoon up in this sucker so add ice, water or more coco cream to thin it down.

Thanks for the workout tonight CJ!

Mark Riebel
Mark Riebel

I’m a big fan of the can of coconut milk, banana, frozen strawberries, egg protein, casein and cinammon. Oh yeah, and 3-6 second pour of olive oil adds a nice touch.


Great shake recipe! I have been a fan of homemade protein shakes for a while now. I prefer almond milk, frozen banana, scoops of protein, and some almond butter. The frozen banana makes it like a milk shake without having to use ice, and it’s like a tasty reward after a hard workout!

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.