Are You Addicted to LSD!?

I was quite guilty of doing to much LSD in the past and i'm not talking about the drug...LONG, SLOW, DISTANCE routines! Before I found CrossFit, i'd spent a lot of time in the LSD mode due to road races and all the Triathlons that i've taken part in. My mentallity on LSD has changed 100% and has led me to be more concious about how i spend my time. Below is a great article I found from CrossFit Invictus, enjoy!

Say No To LSD: Written by Michele Vieux

What is LSD? LSD can come in many forms, including running, biking, rowing, and even CrossFit (you know, those chipper WODs or 7 to 10 rounders that take 45 minutes to complete).
Most of the Invictus workouts are a bit different. Invictus workouts provide a strength foundation with conditioning that typically calls for quick bursts of speed. Work periods are typically shorter, and often some rest periods are provided to ensure that athletes can recover and regain their ability to perform at a higher intensity.

Most (not all) of the workouts at Invictus will take under 15 minutes (of work at least, if not the total time of the workout).

LSD workouts typically require large glucose reserves created by the body from large amounts of dietary carbohydrates. Invictus workouts, on the other hand, train the body to derive more energy from fats, not glucose, requiring fewer calories from carbohydrates.

LSD also increases cortisol and insulin levels, which can tell your body to store fat, cannibalize lean mass, and make you more susceptible to infection and injury. Invictus workouts work in different metabolic pathways and tend to increase aerobic capacity, insulin sensitivity, and natural growth hormone production.

Finally, LSD tends to emphasize quantity of movement (distance, high volume, etc…) over quality of movement – which can reinforce poor movement patterns. Invictus workouts tend to include less volume and higher intensity (heavier weight and/or shorter work durations). Focusing on heavier weight shifts focus onto quality of movement and helps to emphasize proper mechanics and technique. Think of it this way, you don’t need to be very precise to snatch 65 lbs, but if you’re snatching 135 lbs. or more (ladies), you’re probably going to need to perform the movement a bit more precisely.

To me, the choice is obvious. Spend your valuable time on short, intense workouts to increase aerobic capacity, train your body to burn fat for fuel and build lean mass, and move in a safe and efficient manner. If you have spare time, spend it preparing your meals (remember folks, nutrition is going to be your best friend for changed body composition). If all of your meals are planned and prepared, you’ve completed a hard Invictus workout, you’re getting at least 8 hours of sleep at night, and you still want to do some extra “cardio,” come talk to one of your coaches about a good plan. It can be beneficial, but it shouldn’t come at the expense of your nutrition, rest or recovery.

Monday 03/01 WOD

Strength

Back Squat 5x5x5

Power Clean 3x3x3x3x3

WOD

4 Rounds

400m Run

20 Box Jumps

20 Burpees

Saturday 02/27 WOD

Strength

Bench Press 5x5x5x2

WOD

"Bear Complex"

5 Rounds, 7 Sets of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rest between rounds as needed. The Power Clean must be seperate from the Front Squat. Try to build the load throught the Rounds. DO 5 HSPU's for each break of a sequence.