Back Squat 5-5-5-5-5
Then
3×20 Glute bridges (40% 5RM back squat)
WOD Notes: Compare to 180306.
Nutrition Notes: Day 24/40. Many CrossFit athletes (including several at ICA) follow the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a scientifically-based nutrition program for his physique and fitness clients. The RP diet assigns you an eating “template” based on your current weight, gender, and your goals – i.e. fat loss or muscle gain. Each template provides:
- Different eating plans based on how hard your training is that day (hard moderate, light, non-training) and when your training is taking place (early morning, late morning, afternoon, evening, or late PM).
- Progressive diet phases from the “base” diet to various “cut” or “gain” cycles, in which the diet is modified in response to your adapting body and metabolism
- A recovery plan for when your diet ends to help you maintain your results
The recommended foods on RP include (lean) protein, veggies, healthy fats, and healthy (low GI) carbs. The RP diet does not require you to avoid gluten, but it’s easy to do so if you want to. RP recommends the use of whey and casein protein shakes, but some of our athletes have substituted non-dairy alternatives. At ICA, many athletes have found success on the RP diet. Others have found it to be overly prescriptive and hard to follow. If you are interested in RP, Coach Dave has been following it for several years and is a wealth of information. You can also check out the RP website HERE. It’s worth noting that RP also offers personalized nutrition coaching, if 1:1 coaching is something you’re interested in.
Community Notes: Happy Birthday Coach Sarge!
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Happy 29th Sarge
Happy bday Sarge!!!
5:00
Tim 195
Tina 90
Alex D. 90PR!
Jeff 225
Kenny 235
Mike C. 235
Janet 165
Abby 85
Daria 115PR!
Chris 130
John C. 215
Joe 215
Dani 155
Nikki K. 155×4
Morgan 105
Lindsay 105PR!
Results:
5:15
Franco 335×4
Frank N. 195×3
Matt B. 205 + hip circle
Anne Marie 125
Jenn 195, 210×3
Danielle :0
Dan E> 305
Murray 275
Jake 195 to 16″
Kehl 175
Bill 85 (16″)
6:15
Vince 105
Craig 175
Luke L. 245
Ash 135
Kelly G. 95
Mohyeed 245
KEvin 215
Iggy 307.5
DE 275
John 335
9:30
Becky 55 to 16″
Catherine 115, 18″
Christine 115, 18″ pR
Paul 185
Ed 215 form
Drake 165
Jimbo 310×7
Sean M. 195
Ken 85
Betsy 65 form
Megan V> 150
Stacey 115
4:00
Heath 80
Marissa W. 65 form
Smith 295
Luke O 155
Tom S> 225
Caine 245
Robbie 255
Linda 35 to 16″