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Daily WOD – Sep 23, 2013

9:00 pm
023c

Welcome Maria!

and Daria!

and Daria!

“Elizabeth”

Complete 21-15-9 reps for time of:

  • Clean (135/95#)
  • Ring dip

WOD Notes: Clean = full squat clean. Compare to 120604.

Community Notes: Happy birthday Jackie B!

Other Notes: One week down in our Fall Nutrition Challenge! How is everyone feeling? If you’re really hungry or tired, now’s a good time to talk to Nikki or John about what you’ve been eating, so we can help you tweak your diet and get through the next 3 weeks. Also, here’s another great article to keep you motivated: “What Really Causes Heart Disease?”  Lastly – last year we had a blog post where everyone could add their favorite recipes to share with the group. Check it out, and add any new favorites you’ve come to love! “ICA’s Favorite Paleo Recipes

36 Comments leave one →
  1. Lindsey permalink
    9:07 pm

    Happy Birthday Jackie B!!!! 🙂

  2. Hilary permalink
    9:08 pm

    Jackie! Happy birthday!!

  3. Ginger permalink
    9:08 pm

    Happy birthday!

  4. Natalie permalink
    9:09 pm

    Happy Birthday Jackie!!! 🙂

  5. Jess permalink
    9:17 pm

    Happy birthday to you, Jackie!!

  6. Sara R. permalink
    9:19 pm

    Happy Happy Birthday Jackie B!!

  7. Nick V permalink
    9:21 pm

    Happy birthday, Jackie!

  8. Ben permalink
    9:23 pm

    Happy Birthday Jackie!

    Great new book just released on the 17th related to the nutrition challenge, heard about it on Robb Wolf’s podcast. I’m only a few chapters in, but it’s mindblowing.

    Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killer
    http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X

    I also recommend listening to the podcast with Robb.

    • 9:36 pm

      Another good book selection is “Salt, Sugar, Fat.” I am only partly through it, but I’m enjoying it.

      Happy birthday Tiana (since it’s still your birthday)! And, happy birthday Jackie B!

  9. Anna permalink
    9:25 pm

    Happy birthday Jackie!!

  10. Jackie T permalink
    9:37 pm

    Happy Birthday Jackie!!

  11. Sabol permalink
    9:41 pm

    Happy Birthday Jackie!

  12. Tom S permalink
    10:22 pm

    Happy Birthday Jackie!

  13. Kim H. permalink
    10:34 pm

    Happy birthday Jackie!

  14. 11:28 pm

    Happy Birthday Jackie!!

  15. Marissa permalink
    5:52 am

    Happy birthday!!!!

  16. Nikki Knapp permalink
    6:20 am

    Happy Birthday Jackie!!

  17. Laurie permalink
    6:42 am

    Happy birthday Jackie B!

  18. Kehl permalink
    6:48 am

    Happy birthday Jackie!

  19. Nikki permalink
    7:14 am

    Thanks for the book recommendations! I’ll pick up a copy and add them to our “library” 🙂

  20. Dave permalink
    7:17 am

    Happy Birthday Tiana and Jackie B.!!!

  21. Peggy permalink
    7:45 am

    Happy, Happy Birthday Jackie B and Tiana!

  22. Jacki permalink
    8:56 am

    Happy Birthday other Jackie 🙂

  23. 9:43 am

    Happy birthday Jackie!

  24. Ron permalink
    11:58 am

    Happy Birthday Jackie!!

  25. Garrett permalink
    1:54 pm

    Happy Bday Jackie!

  26. Jenn permalink
    2:00 pm

    Happy birthday, Jackie!!!

  27. Robbie permalink
    3:21 pm

    Happy Birthday Jackie!

  28. ICA admin permalink*
    7:35 pm

    Results:
    6:15
    Jon 12:28 (95 P, MF)
    Ben 15:22 Rx
    Mark C. 12:20 (85 HP)
    Nick V. 12:40 (115, P)
    Katie L. 11:15 (55, MF)
    Mickey 12:09 (135P, P)
    Jenn 17:09 Rx
    Marissa 14:05 (75, MM)
    Rudy 12:48 (65HP, MM)
    Mohyeed 13:06 (95HP, P)

    9:30
    Tom S. 13:32 (95)
    Brian 13:21 (95, MM)
    Jess V. 13:25 (65, 15-12-9 dips)
    Kerri 13:00 (45, P)
    Ashley 10:35 (45, P)
    Sara R. 11:21 (85, MF)
    Boston 11:56 (95)
    Maria 11:21 (85, MF)
    HIlary 14:10 (75, MF)
    GInger 9:04 (65HP)
    Katie N. 10:58 (75, MF)
    Nik 10:12 Rx
    John 8:20 Rx

    4:00
    Joel 8:52 (95P, P)
    Peggy 10:14 (45, MF)
    Matt C. 12:00 Rx
    Denny 8:43 (115 HP, MM)
    Tanner 7:40 Rx
    Korba 12:20 (MM)
    Stuart 12:36 (65 Hang, P)

    5:00
    OMC 19:37 (175, 15-12-9)
    Sabol 8;35 Rx
    Ron 15:25 (115, MM)
    Garrett 7:44 Rx
    Kim H. 13:18 (75, MM)
    Natalie 19:16 (85, 10″par)
    B 18:22 (165, 15-12-9)
    Linds 15:59 (MM)
    Jackie T. 10:35 (65, MM)

    6:00
    Sajan 14:03 (95)
    Filchner 14:54 (115)
    Zoo 7:59 Rx
    Dave 8:43 (135P, MM)
    Chris 9:47 (55, Par)
    Adam 13:30 (83, MF)
    Tanya 12:30 (85, P)
    Erin 12:18 (65, P)
    Heidi 8:59 (45P + 9 squats, par)
    Anna 11:21 (sled push 180#, MM)
    Daria 8:04 (45HP, Par)
    Peter 11:40 (55, MM)
    Sidlo 16:27 Rx
    Pugh 11:21 (115)

    • Jacki permalink
      9:24 pm

      It happened again Jon, I’m getting a complex… You had me doubt that I was actually there this morning but then I remembered about the pain in my arms. I finished after Marissa and before Ben and used MM but I don’t remember my weight.

  29. Jackie B. permalink
    7:59 pm

    Thanks for all of the Birthday wishes ICA! See you tomorrow : )

  30. jimbo permalink
    8:02 pm

    Happy Birthday Jackie!

  31. Phil permalink
    8:12 pm

    7:00 PM

    Maggie 8:41 (55, P)
    Nadine 8:32 (45 PC+FS, Keg)
    Angie 8:55 (45, Keg One Leg)
    Hoagie 13:29 (105, P)
    Laurie 10:07 (45)
    Scott 12:18 (PC, P)
    Nick A. 11:20 (95)
    Nikki G. 12:25 (65 PC, Par)
    Kim D. 10:13 (45, P)

    Happy birthday Jackie!!

  32. Ben permalink
    9:04 pm

    Damn you Elizabeth, my quads are bruised.

  33. John permalink
    10:04 pm

    Jacki 14:49 (70, mm)

    My bad jacki N

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