Daily WOD – Sep 23, 2013

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 thoughts on “Daily WOD – Sep 23, 2013

    1. Erin Burke

      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!

      Reply
  1. Nikki

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

    Reply
  2. ICA admin Post author

    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)

    Reply
    1. Jacki

      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.

      Reply
  3. Jackie B.

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

    Reply
  4. Phil

    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!!

    Reply

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