“Fall 2015 Nutrition Challenge Performance Test”
WOD 1: With a 4 minute running clock, run 400m then complete max burpees
WOD 2: Immediately following the 4 minutes complete an 800m run for time
Rest/recover then
WOD 3: Max consecutive strict pull ups
WOD 4: AMRAP in 3 minutes of back squats (65% 1RM)
WOD Notes:
- You do NOT need to be participating in the Nutrition Challenge in order to participate in today’s Daily WOD. If you are participating in the challenge but can’t attend class today, please make up this WOD on Thursday night. Completion of the performance test is required to be eligible for any of the Nutrition Challenge prizes!
- WOD 1 – Score is the total number of burpees completed.
- WOD 2 – Your time starts immediately at the 4 minute mark, not when you leave the gym. Get out the door quickly!
- WOD 3 – If you can not complete at least 3 strict pull ups, choose a band that will allow you to complete ~10 reps
Nutrition Challenge Notes: The 6 week nutrition challenge starts today! Good luck to everyone participating!
Community Notes: So sorry for the late note – HAPPY BIRTHDAY PEGGY!!!!
This Post Has 28 Comments
Define consecutive please….
I believe, for max consecutive pull-ups, you cannot let go of the pull up bar. This WOD looks challenging but exciting!
Yes Laurie is correct! You can stop/hang on the bar, but can’t drop off
Sorry we missed posting this last night… Join us in wishing the happiest of birthdays to Peggy!!!!
PEGGY! It’s like a birthday MIRACLE this WOD is SO YOU!
Happy Birthday!
Happy Birthday Peggy!!!
Happy Birthday, Peggy!!! Have a great day!
Happy Peggy Day!!! So much running, just for your birthday!!!!! 🙂
Happy birthday Peggy! Hope you have a great day!
Happy Birthday Peggy!!
Happy birthday, Peggy!! Hooray for burpees!!!
Happy Birthday Peggy!
The Crossfit Gods must have known it was your birthday and designed this WOD just for you! Happy birthday Peggy! I hope you enjoy your extra birthday burbees….in an earlier class!!
Happy Birthday Peggy!
Happy Birthday, Peggy!!
Happy Birthday Peggy!! Yeah burped!
Have a fantastic Birthday Peggy !!
Happy Birthday Peggy!
Happy Birthday Peggy
Happy Birthday Peggy! You have come so far in your ICA journey! I tell you all the time, but it’s been awesome to watch you become the athlete you are.
Cheers!
Results:
6:15
Erik P. 27/3:39/8/50@135 to 20″ ==> 8 pull ups crushed a 2015 goal!
Adam Sigal 26/4:52/14/24@155
Patrick M. 45/3:21/25push ups/32@185
Missy 26/3:26/13P+MM/31@65 to 16″
Faith 19/5:06/6 P+MM/40@65 to 16″
Jenn 41/4:26/7/31@155
Dan E. 43/3:37/14/26@210
9:30
Ron 28/4:17/3/18@225
Katie N. 41/3:49/12/41@115
Paul 38/3:44/10/31@155
Matt S. 34/4:16/9/31@125
Sara P. 20/5:20/8P+MM/30@65
Sarah L. 39/4:24/3/55@85
Kerri 25/4:55/4P/39@85
Devlin 20/5:58/7/18@155
Jess 34/4:43/6/50@75
John 53/4:51/17/26@245
4:00
Austin 40/4:10/20/25@205
Murray 34/4:21/10/25@225
Jon 29/4:25/4/43@45
Jon 29/4:25/4/43@95
Peggy 27/4:36/7/34@65
Janna 35/3:38/6/40@95
Kathy 15/5:55/7P+P/27@45
Joe W. 31/4:41/12/24@225
Quinn 28/4:16/11/30@135
Jeannette 21/4:24/3P/32@85
Danielle 28/4:43/9/31@100
5:00
Tyson 37/4:05/6 2xMM/31@135
Jeff 33/4:13/3/45@135d
Sarah W. 34/4:33/10 2xMM/53@105
Tim 26/4:18/10/40@95d
Steve 30/4:42/4/30@185
Kenny 26/4:32/6/44@115
Kelly K. 27/5:24/3/25@135
PJ 32/4:25/6/33@185
6:00
Erin 40/3:42/2/35@105 ==> Erin’s first consecutive strict pull ups!
Allen 22/5:06/2.5/37@135
Dave 51/3:38/13/30@250
Mel 22/5:06/5MF+MM/37@95
Daria 26/3:40/6RR/30@95 (row)
Jen T. 27/5:18/9/28@105
7:00
Ed 24/4;42/5G+MF/40@95 rto 18″
Sofia 16/5:40/11/24@75to14″
Dawn 19/5:18/5P/32@45
Elissa 35/4:10/6P/43@95
bRE 22/5:03/2/20 deads/10 squats 105
Brittany 20/4:40/12P/40@65
Allen K. 36/4:04/10/28@125
Laurie 30/4:25/8/42@85
Moira 18/4:56/11/35@45
Conn 31/4:1/13/27@95
John some of my scores are wrong. I’ll update you when I see you. (Though I’m tempted to leave this as-is so I am guaranteed to do better the next time… I’m too honest!)
I changed the back squat from 20 to 28. Let me know what else!
John – thank you! Also 27 burpees.
Big Kudos to Erin for her first Strict PUs and to Erik P for crushing his 2015 PU goal!!! Way to go!!
John, my burpies were 33 not 26. Thanks. Boy my legs hurt today! I assume the little “d” is for “depth” on my squats, yah that needs work for sure.
Got it Jeff! The d is for depth on the squats. You’ll keep getting better!
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