Daily WOD – Oct 6, 2018

Jake working on ring rows!

Complete the following work in teams of 2, for time:

  • Row 180/120 calories
  • 60 clusters (165/105#)

WOD Notes:  In this workout, Partner 1 begins on the rower while Partner 2 starts on barbell, performing clusters (1 clean + 1 thruster). Partners switch as often as desired.  Reps do not have to be divided evenly. Two athletes work at a time until one of the movements is completed, then take turns to complete the remaining movement. The clean + thruster should be one continuous movement; if that’s not possible then modify to power clean & jerk.

Nutrition Notes: Day 27/40. Intermittent fasting (IF) is an approach to eating that’s growing in popularity… but is it right for you? IF involves fasting for extended periods of time followed by eating all of your meals in a shortened window. A common approach is to fast from 8:00pm until 12:00pm (noon) the next day, then eat all your calories in an 8 hour window. Water, coffee, tea, and other non-caloric beverages are allowed during the “fasting” period. Many people do IF as a way of restricting calories to promote weight loss. Others believe the long fasting periods are beneficial for metabolic health. Unfortunately, almost all the research to date has been in overweight or obese adults, so it is unclear whether IF has benefits for normal or athletic populations. For our ICA athletes, we generally don’t recommend IF unless you have all your other lifestyle factors in line. Are you eating high quality foods, in the right amounts? Are you working out consistently? Are you sleeping 7-8 hours a night? If the answer to these questions is YES, then feel free to try IF. If not, focus on those things first… they are tried and true ways to improve your health and fitness. For a balanced article on IF, check out this article by the Poliquin Group.

Community Notes:  Happy Birthday Pugh!


  1. pause snatch balance 5×3 (3 second hold)
  2. hang snatch 1-1-1-1-1
  3. split jerk 5×2 (75%), focus on footwork
  4. Daily WOD


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