“2018 Nutrition Challenge Performance Test”
Part A) – Max pull ups OR max ring muscle ups
Part B) – Complete for time:
- 20 deadlifts (135/85#)
- 20 box jumps (24/20″)
- 20 power cleans (135/85#)
- 20 box jumps
- 20 shoulder to overhead (135/85#)
- 20 box jumps
- 20 power cleans (135/85#)
- 20 box jumps
- 20 deadlifts (135/85#)
WOD Notes: Today’s workout is our “baseline” performance test for the nutrition challenge. As always, please scale/modify as needed to make the workout safe and effective for you, but take good notes so you can repeat the same exact version on October 19! Pull up options will include bar rows, banded PU, kipping PU, or strict PU. For the metcon, the weight should be moderately heavy, but you should be able to string sets of 5 shoulder to overhead (even mid-workout). If box jumps are too much impact for your knees, modify to step ups or sub a bike or row.
Nutrition Notes: IT’S GAME TIME!!!! Starting tomorrow morning it’s measured, clean eating for 40 straight days! If you have been on the fence about joining our challenge, stop overthinking it and just do it! Add your name to this spreadsheet and talk to us ASAP about getting on an eating plan. This challenge is an amazing opportunity to step up your nutrition game… In previous years many of our athletes have joined in thinking it would be a temporary thing, and they feel so amazing after 6 weeks that it becomes their lifestyle going forward.
Also, please remember that if you “mess up” one day or even for a stretch of days, don’t quit the challenge! Get back on track and finish out strong. Questions or concerns? Hit us up by email or on the ICA Nutrition Facebook group. Let’s do this ICA!!!
Community Notes: Happy birthday Ben!
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Results:
5:15
DE 7MU/16SPU, 11:28 Rx
Jenn 1MU/20KPU, 12:36 Rx
Robin 12 green, 15:20 (63)
Keith 17S, 14:55 (75, HPC, 10R/L KB press, 20#)
Faith 7P, 12:48 (45#, 16″)
Jake 6 S, 14:20 (sumo, 115)
Bill 7, 12:57 (65, 20# KBP, HPC, 20″)
Murray 11 kip, 11:32 (step)
Iggy 20 butterfly/7strict, 12:29 Rx
Rocco 16 strict, 16:40 (115, 24″)
Frank N. 155, 14:59 (95, 20″)
Zach 5 MU, 11:31 (115)
Nick L. 12S, 10:28 (75HPC, 20″, 20 KBP)
Danielle 1MUA, 12 strict, 15:31 (75)
KtS 16 S, 10:34 Rx
Mike D> 9 mu, 14:50 (95)
Alex 13 S, 13:08 (85, 10 jump/10 step)
Greg B. 38 kip, 19:12 Rx
Franco 15 s, 20:00 (10 s2o, through to 15 PC)
6:15
Ken 15@18, 12:56 (35#, HPC, step, 10#DB Press)
Greg 15@18, 15:30 (45#HPC, 16″, 15DBP)
Vollmer 5 mu, 16:42 Rx 14c2b
Austin 7RMU/9BMU, 11:24 Rx
VIcki 10 S, 8:33 Rx
Craig 13s, 14:14 (95)
Kevin 10K, 🙂
Bob K. 145, 13:56 (95)
Missy 7S 11:58 (65)
Kelly G. 21 P, 12:01 (55)
Luke L. 11:59 (115)
Vince 11cal bike 1 min, 50# Dead, 25# Sp 10:20
9:30
Megan 7s, 11:33 (58, HPC)
Tanya 65, 12:02 Rx 24″
Becky 11@18 (11:55 (25, 10 ball sqaut x30, 12″)
Kerri 19:@18 (15:11 (85DL/75PC and Press, x10)
Joel 27@19 (17:08 (135 HPSx10s, 20″ step)
JIm C> 9 K, 15:06 (20″ step, 95
Tiffany 25@20, 16:16 (65/55 – last 30 reps to dead )
Lombardi 3S, 11:40 (75, 24″)
Eilish 13@18 (12:03 (35, 16″)
Shania 6@18, 12:50 (45/35, 16″)
NIcole 12@18 (12:00 (65 step)
Stacey 7@19, 🙂
Jami 11:@19, 11:34 (4″ jump, 3x4PC, 65)
Ed 6P, 17:46 (step, HPC
6:00
John C. 11 strict, 15:04 (105, 20″)
Bob B. 10 kipping, 20:21 Rx
Blake 2 MUs, 14:11 (20 HPC…by accident, 20 PC)
Ben 6 strict, 17:54 (95, 24″)
Tim 1 strict, 13:57 (Blue BGM, 20″ step, 20# slamball, 30db)
Lindsay 10 RR, 12:50ish (Purple BGM, 12″ step, 20# slamball, 20db)
Bri 7 red band, 12:33 (65, 20″ step, 15#db)
DT 12 strict, 15:07 (95)
Zabs 15 kip, 15:26 Rx
Erin 6 strict, 11:11 Rx
Daria 5 @18, 13:56 (65, 16″, 20#db)
Karen 1 attempt, 17:10 (75)
Curtis 5, 17:41 (105)
Blythe 12 RR, 14:12 (60 DL, 40PC, 16″ Step-ups, 15#db)
PTS 21 Strict, 13:49 Rx
Pete 1, 19:32 (95)
7:00
Kyle 10@20, 14:42 (115, step-ups, 95 S2O, HPC)
Alexa 4, 12:49 (HPC)
Rob G. 15kip, 16:32 (125)
Andrew 8, 19:13 Rx
Nik 41 K, 8:50 Rx
Elissa 6 Stricts, 10:33 Rx
Sydney 12 K, 13:56 (70# KBDL, 65 HPC)
Erik 7 strict, 16:01 (105, 20″ step-ups)
Results:
4:00
Ceil 9 P+MF, 13:14 (16″, 20DBP, 85)
Shawn 11, 16:50 Rx
Nick S. 8S, 16:44 (115)
Sofia 15 P+MF, 15:19 (55, 16″, 15DBP)
Tim C. 15, 16:05 (95)
NIkki K. 7MM+MF, 11:53 (65, 20″)
Joe S. 14S, 7:32 (95#, push ups instead of deads, HPC)
Tina 3p+MF, 12:52 (65, 10 press, 16″ step)
Janet 9RR, 13:55 (85, 10 cal row)
Boelker 26BF, 12:02 Rx
Fili 10, 17:26 Rx
Alex 7 MM, 18:ish 53 dead, 35 HPC, 10# press
Sabol 12S, 13:59 (jump/step)
Robbie 8 Mu, 13:55 Rx
Kehl :), 9:54
5:00
Kyle K. 4 s, 16:36 (105 sumo, 10 press)
Paul 17 kip, 16:52 (135, push ups)
Christine 14 P, 11:59 (65, step)
Steve K. 14, 13:12 (115×10 press)
Dan E> 36K, 11:57 rx
Whitney 7 P, 13:05 (75)
Luke O 20, 14:10 (95)
Marissa W. 10 MM+P, 14:04 (65, 15DBP
Caine 15 MU, 10:42 (105)
Ash 165, (14 min AMRAP of 5 push, 5 push, 20 crunches)
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