Daily WOD – Oct 2, 2018

Ricky push pressing some heavy DBs!
With an 18 minute running clock, complete:
  • 2000m run
Then with the remaining time AMRAP:
  • 8 hang power snatches (95/65#)
  • 10 push ups

WOD Notes: Pick a hang power snatch weight that can be completed unbroken through at least 3 rounds.  Choose a run distance (1.25 miles, 1 mile, .75 miles) that will take approximately 10 minutes, leaving you with 8 minutes for the AMRAP.  Focus on intensity on the run.  Trying to tackle the AMRAP when you are completely our of breath will make this workout special!

Nutrition Notes: Day 23/40. In the next few posts we’ll touch on some popular diets you may have heard of. We already covered Whole30 in our post on 180923. Today’s topic is the ketogenic diet, or “keto” for short. The ketogenic diet is a very low-carb, moderate protein, and high-fat diet. A standard ketogenic diet contains 75% fat, 20% protein and only 5% carbs. This macronutrient profile shifts the body’s metabolism away from carbs and into a state of ketosis, where fat and ketones are the primary source of “fuel.” The ketogenic diet is most effective for people with reduced insulin sensitivity, such as diabetes or pre-diabetes. In these individuals, a ketogenic diet can reduce blood sugar and insulin levels and promote significant fat loss. Generally the ketogenic diet is NOT recommended for CrossFit or other high-intensity aerobic exercise, because it will significantly hamper your performance and recovery in the gym. The ketogenic diet may be beneficial for endurance athletes, after a period of adaptation.  To reach the desired macros, followers of the ketogenic diet eat primarily fatty meat and fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies (i.e. most green veggies, tomatoes, onions, peppers, etc).
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This Post Has 5 Comments

  1. Iggy

    5:15am

    Chris M- 9:29 / 🙂 RX
    DE – 8:01 / 7+3 RX
    Faith – 9:13 (1 mile) / 4 (35#, rd Pu)
    Jake W – 11:10 / 4 (75)
    KTS – 8:40 / 5 RX
    Jenn T – 9:43 / 🙂 RX
    Vicki – 9:51 / 🙂 (35DB Snatches)
    Murray – 9:29 / 4+8 (2500m row)
    Dan E – 9:13 / 7+4 RX
    Danielle S – 9:57 / 3+12 (45)
    Kelly G – 9:14 / 5+6 (65# HPC , Pu to 12”)

  2. Boelker

    6:15

    Erin 9:54/4+5 Rx
    Iggy 7:53/5+11 Rx
    Ken 2283m row/3 (55HPC)
    Vince 10:05/3+5 (65HPC)
    Drake 10:24/4 (75)
    Ricky 7:49/9+6 (85)

  3. ICA admin

    Results:
    9:30
    Tav 9:22/3+4 Rx
    Vollmer 8:16 (row)/6 Rx
    Jesse 8:03 (1600)/5 (35, MF)
    Sean M. 9:11 (1600)/4 (75)
    Betsy 9:38 / 4+18 (35)
    Luke L. 8:03/ 7+8 (65)
    Christine 11:09 / 4+17 (35, #9)

    4:00
    Morgan 10:08/5+16 (20#DB)
    Amanda 10:01 / 6 (#13, 35#)
    Linda 9:15 (1600m)/5-6 (#17, 35#HPC)
    Marissa W> 9:09 (2krow)/3+20 (6R/6L 20#db, 12)
    Tom S. 10:02 / 5+4 HPC
    Austin 7:18 (1600)/ 5+8 (MU+RD)
    Kyle K. 9:45 (1600)/ 4+11 (40DB)
    Steve K. 9:50/ 4+5 (75)
    Heath 12:57 (1600)/5+1 (15DB, #13)

    6:00
    Brendan 9:36 (1600)/ 🙂
    Nik 9:59 / 6+16 Rx
    Elissa 9:12/ 5 Rx
    Rocco 7:55/ 6+4 (65)
    Luke O. 7:55 / 🙂
    Alex 8:30 / 4+3 (65#, 6HMS)
    Andrew 8:59 (1600)/4+3 Rx
    Moira 13:09 / 3+5 (DBs, banded pushes)
    Kyle E. 11:03/ 3+10 (75/15)
    Mel 8:55/ 6 (25DB, MF)
    Ray Z. 9:26 🙂
    Blake 9:55/ 5+8 Rx

  4. ICA admin

    7pm
    Daria 9:42 (row), 4+5 (65 HPC, bar)
    Sean R 10:21, 6+1 (75 HPS)
    Rob G 11:08 (1600m), 6_9 (65 HPS)

  5. Tanya

    5:00
    Caine 🙂
    Curtis 11:04/3 Rx
    Boelker 8:30/8+3 Rx
    Janet 8:52/4+5 (55)
    Joe S 9:10/6+8 (hpc)
    Sabol 10:36/4 Rx
    Sillup 8:23 /5+11 Rx
    Lombardi 8:17/7+2 (55)
    Tim 9:49/4+8 Rx
    Nikki K 8:48 Rx
    John 8:11/5+11 (65)
    Lindsay 9:01/5 (45)

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