Workout of the Day:
Front Squat
5-5-5
and then,
Five rounds for time of:
5 Hang Squat Cleans (135/95)
10 Burpee/Pull-Ups

George, Sarah the Human, Tausha and the girls
George, Sarah the Human, Tausha and the girls

Supplements: Glucosamine
Written by Mark Riebel 

One of the most popular joint health supplements on the market these days is glucosamine. This supplement is purported to improve joint pain and reduce excess mobility, and seems to accomplish this through slowing down the catabolic activity (processes that break things down) occurring in cartilage. Evidence beyond just word of mouth has been a bit mixed. A 6-month study sponsored by the National Institutes of Health found no significant reduction of pain in patients suffering from mild osteoarthritis of the knee, but pain reduction in the moderate-to-severe sufferers was significant. Several other studies and reviews show that while the effect of pain reduction may be little to none, the tissue modification effect this supplement has seems to be significant. In other words, evidence points towards slight to insignificant help with any current joint pain you may have, but could prevent it from getting worse.  It seems this may be just a bit of insurance for cartilaginous joint issues.

Glucosamine is usually found in either a sulfate form or a hydrochloride form, and is often combined with chondroitin sulfate, a substance that may have an effect in reducing compression of cartilage (i.e. more capable of absorbing force). Evidence suggests that the sulfate form of glucosamine is more effective than the hydrochloride form, and a combination of the two substances was more beneficial than either one on its own.      

If you’re interested in trying glucosamine, the typical over the counter dose is around 1000-1500mg per day, with almost no evidence of toxicity even up to about 2000mg per day, though this should be clarified by your health care provider.

As with all supplements, there is nothing that will supplant your own hard work and discipline, and any kind of herb, pill, or powder you consider should be checked with your doctor first.

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AT
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AT

WOD – 8:51 Rx’d (185 front squats)

AT
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AT

Here is a brief tid bit from my Mom (remember she is 68 so short answers have long since passed). My question was do you mind if I have someone contact you about your Glucosamine usage…. Mom’s Response: Sure. I know that there has been some differing of opinion on the benefits of Glucosamine over the years. Initially U.S. doctors were very slow to promote it; later they jumped on the bandwagon. Then some later studies didn’t show much benefit. Interestingly enough my current doctors seem to be in favor of it. I would not stop taking it because over-all… Read more »

Lizzle
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Lizzle

Yay- thanks!

AT
Guest
AT

CJ – Just thought of an excercise to throw in one of your WOD’s – it is a blend of a box jump and manmaker —- with a relatively light dumbbell in each hand, drop down into push up, renegade row each weight, hop feet forward, squat clean db’s, from the squat position explode up on to the box, hop off/step down and repeat…sounds juicy. I will try it tonight and report back.

AT
Guest
AT

Lizzle – shoot me an email with your contact information or your sisters. [email protected] I will prep my mom.

Lizzle
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Lizzle

Hi AT- I would love any info you have. My sister, who is only 28 and who was an athlete her entire life until recently has problems with arthritis in the tendons on her tailbone- she gets steroid shots and has been advised that she can only workout on the PreCore machine and seems to always been in pain. I am so sad for her. It may be different than your mom’s situation but maybe something could help her.
Thank you- how could I contact you?

AT
Guest
AT

My mom (68) had severe knee and hip pain several years ago. Her doctors told her she would never be able to exercise again. Through a number of different approaches as well as a consistent daily dosage of Glucosmine she now is in the best shape of her life and does a weekly regimen of pilates (reformer/mat) classes. She is an encyclopedia of Glucosamine brands/products and knows through personal research and experience what works best (for her), so if anyone is interested I can provide those details.

Ben Sullins
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Ben Sullins

Since I incurred a grade 1 tear in my right Acromioclavicular (AC) joint 3 months ago; I have been taking a combo of glucosamine and chondrotin and have noticed decreased pain in that area. I am sure a lot of the shoulder work we do at CFI is the primary reason for my recovery however; I think the supplement helped a fair amount as well.

Keep up the great articles!

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.