“2014 ICA Nutrition Challenge Performance Test”
Complete the following 4 tasks:
- Max distance broad jump (3 attempts)
- AMRAP in 3 minutes of 4 burpees and 8 KB swings (53/35#)
- 12 minutes to find 3 rep max back squat
- 1 mile run
Daily WOD – Sep 3, 2014
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Just wanted to say thank you so much to Nikki, Natalie, Sara and the rest of the ladies of ICA who gave me an amazing shower!! We are so blessed to have you all in our lives!!! Baby D can’t wait to meet all of you!!!
Just a reminder that the Run for Green Valleys 5k is this Saturday, Sept 6 at 9:00am. There are a few of us already registered to run, and we’d love to have some more join us! ICA is an annual sponsor for this run.
The run is a marked and timed road course that will take you through some of the most beautiful countryside in northern Chester County. There is a 10k, 5k, 5k walk, and 1 mi fun run. Parents with strollers and canine running partners (on a leash) are welcome to participate. Refreshments, parking, and restroom facilities are available. Race day registration is allowed.
For more info or to register: https://www.runreg.com/run-for-green-valleys
Results: Champion/Broad Jump/AMRAP/Back Squat/Mile
6:15
Julie/58/64(20,RUS)/90/8:30
Deron/88/74/165/7:05
Mohyeed 84.5/64/275/8:20
Dan E. 91.5/78/285/6:59
Jenn 85.5/78/200/7:45
Amy 81.5/70(20#)/85/7:27
Hoagie/77/63/275/8:42
It has started! In the immortal words of Jack Lalanne “If man made it, don’t eat it and if it tastes good, spit it out.”
1 mile run? This should be interesting.
After the squats it was interesting for me…and not in a good way. I can’t imagine how you guys are gonna feel.
How long does the nutrition challenge last? Full month of September?
Nevermind – I saw the blog post
9:30
Kerri 70/59/140/9:39
Tana 65.75/59/130D/8:14
Fili 83.5/60/315/11:42
Chris 60/58/155/10:04
MB 55.5/48(26)/110/9:24
Tanner 94/88/365/7:19
Katie L 67.5/70/125(135D)/8:02
Jeannette 64.5/61/110/8:44
4:00
Paul 81.5/72/185/6:09
Sara R. 75/70/170/8:34
Joel 62.5/52/185/10:08
Nadine 51/62 (26 Rus)/75/13:13
Julia 61.5/53(20Rus)/55/13:13
Bryan 83/64/215/8:39
Alicia 58.5/63(26)/110/9:47
Zoo 110/66/325/7:52
Pugh 93/76/—–
5:00
Moira 61.5/60 (20)/50/8:54
Rick 91/76/225/7:02
Kathy 50/43(20)/50/5:50 (800m)
Linds 66/61/175/–
Kyle 101.5/72/195/8:11
Jen N. 79/75(Rus)/155/7:11
Matt 90.5/64/185/–
Kehl 108.5/85/225/5:58
Maggie –/73(knee push ups)/106×5 single leg DL/4:03 NLR
Ica people I need a replacement race partner for the super spartan in jersey on Saturday since pugh has wrecked himself. Any takers?
6:00
Erin 70.5/63/135/7:31
Dave 83/77/310/6:37
Chase 🙁 / 73/185 (form)/6:19 (1600m row)
Dani 84/74/160/8:00
Nick 81/65/245/8:53
Angie 59/60 (rus)/130/11:21
Joanna 84/64/135/8:32
Bob 75/58/275/7:32
Kelly 74/63/135/9:20
Tina 62/60 (rus)/125/8:57
Nikki 23sec pull-up hold/79 (push-up)/165 (sumo)/7:42 (1600m row)
7:00
Allen 87.5/64 (44#)/155/6:53
Crystal 94/58 (26#)/85/8:01
Laurie 69/63 (rus)/ 125/9:15
Patrick 89/71/195/6:50
Sarah 78/74/155/7:55
Jimbo 90.5/76/255/7:17
Get some!
Make Up Night:
Peggy 70.5, 58, 90, 7:57
Nik 91, 79, 185, 7:07
Jocelyn 50.5, 54, 145(d), 12:44
Joe S. 95, 66, 165, 8:53
Saturday Morning:
John 101, 89, 325, 7:00
Brian M. 92, 71, 275, 8:17
Those of you doing the nutrition challenge that love your protein shakes as much as I do, I found egg protein powder, locally, at the Kimberton whole foods. It’s $23.99 for 12oz.
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