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Daily WOD – Oct 10, 2018

9:00 pm

Morgan working on a heavy clean!

“Karen”

Complete for time:

  • 150 wallballs (20/14# to 10/9′)

WOD Notes:  Compare to 180418.

Nutrition Notes: Day 31/40. For our members on the “Macro” diet, your goal is to hit your assigned macros (within 5%) each day. But every once in a while, circumstances may cause you to go over. Here’s a tip. In terms of their role in providing energy for our bodies, carbs and fat are somewhat interchangeable. So in a pinch, you can “trade” 22 grams of carb for 10 grams of fat. For instance, if your daily goals are 130gP/60gF/180gC, but you eat a fattier meat with lunch and end up with 70gF for the day, knock your carb back to 158g. This “trade” should be an infrequent occurrence, but it’s good to know about for those times you really need it!

3 Comments leave one →
  1. ICA admin permalink*
    5:44 pm

    Results:
    5:15
    Dan E> 6:59 Rx
    Chris M> 9:17 Rx PR!
    KtS 6:40 Rx
    Jenn 10:19 Rx
    Danielle 12:00 (102, 11:48 – 100) PR!
    Zach 8:41 Rx
    DE 6:53 Rx
    Franco 11:27 (9′, 100)
    Anne Marie 7:30 (12#, 8′)
    Matt B> 7:38 (9′)
    Frank N. 9:51 (9′)
    Murray 7:53 Rx

    6:15
    Vince 6:18 (8#, 8:59-200)
    Craig 8:38 (8′)
    Kevin 9:31 Rx
    kelly G. 6:02 (10, 8′)
    Ken 12:00 (115, 8#, 8′)
    MOhyeed 12:00 (130 DC)

    9:30
    Rey 10:01 (12#)
    Lombardi 7:38 (12#)
    KtM 8:33 8#)
    Ed 9:59 Rx 3+min PR!
    Sigal 11:07 (DC, 3+PR!)
    Allison 9:49 (10#)
    Tiffany 132 8#
    NIcole 10:18 DC
    Janet 10:42 (30# slamballs)

    4:00
    Caine 10:16
    Ricky 6:44 Rx
    Heather 7:48 Rx+16#
    Marissa W> 8:49 8#
    Frank W. 9:51 Rx
    Linda 9:06 (6# to 16″)
    NIck L. 6:56 8#
    Heath 8:50 8#
    Becky 8:17 (16″, 6#)
    MIke C> 8:18 Rx

  2. Boelker permalink
    7:57 pm

    5:00
    Brooke 9:28 (6)
    We 8:36 Rx
    PTS 7:54 Rx
    Morgan 7:13 (10) 1st Karen!
    John C. 9:53 (16) PR!
    Jeff 9:52 (14, DC Depth) *** Most Improved Form Award ***
    Erin 7:33 Rx
    Catherine 9:55 (12)
    Luke O. 6:50 (16, DC Depth)
    Lindsay 8:45 (#?) 1st Karen!
    Tim 8:45 (16) 1:14 PR!!
    Brendan 😉

    7:00
    Blake 8:43 Rx Huge PR!
    Sydney 8:41 (10) Big PR and *** Most Improved Form Award ***
    Jim C. 12:56 (16)
    Elissa 5:53 Rx :21 PR!!!

  3. ICA admin permalink*
    2:11 pm

    Results:
    6:00
    Boelker 5:46 Rx
    Alex W. 9:45 (16# DC)
    Tanya 8:38 Rx
    Andrew 9:40 Rx :44 PR!
    Blythe 11:00 (6#/16″)
    Shawn 9:54 Rx
    Rocco 7:30 (14 DC)

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