Football WOD – Oct 7, 2018

Complete 5 rounds for time:

  • 10R/10L weighted step ups (24/20″, 53/35# each arm)
  • 15 evil wheels (135/85#)
  • Max consecutive strict pull ups / chin ups

60 second rest between rounds

WOD Notes:  Step ups can be done with KBs or DBs. If you can’t do full ROM evil wheels, substitute a 90 second plank hold (on elbows) per round. Focus on quality of movement! Record total time and total number of pull ups.

Schedule Notes: Treat your body and mind to yoga with Jana at 11:15am! Or hit the trails at the Kimberton Waldorf School 5k/10k trail run. There’s a health and wellness fair starting at 8:30am, a FREE fun run for kids at 9:00am, and the trail run kicks off at 10:00. Remember to wear your ICA gear!

Nutrition Notes: Day 28/40. Can you do CrossFit if you’re vegetarian or vegan? The answer is YES! You’ll need to follow a well  thought out nutrition plan, high in plant-based proteins, but it’s definitely possible… just look look to CrossFit Games athlete Jeremy Reijnders (“the fittest man in the Netherlands”) or Olympic weightlifter Kendrick Farris as examples of vegan athletes who have made it to the top of their sport. You can read about another vegan’s journey into the the world of CrossFit in “Can Vegans Do CrossFit?” Other great resources for plant-based athletes include:,, or the book “Thrive.” The bottom line: we believe that high quality animal protein has a place in the human diet and plays an important role in our health and fitness; however, we also believe you can build strength, live a healthy life, and succeed at CrossFit on a plant based diet. (Sound off in comments if you’re a vegan or vegetarian athlete!)

Community Notes: Happy birthday Jami!

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