Daily WOD – Oct 8, 2018

Hats off to all the ICA runners at the Kimberton Waldorf 5 and 10k. ICA took 6 podium spots!

Sumo Deadlift 8×1 (85% 1RM)


3×8 Zercher deadlifts (30-40% 1RM sumo deadlift)

Nutrition Notes: Day 29/30. Have you ever heard of bulletproof coffee? It’s been around in paleo and CrossFit circles for years, but recently is becoming more main stream. It’s also referred to as “keto coffee,” due to all the healthy fats.

  • Directions: Brew a strong cup of coffee and add it to a blender along with (a) 1 tablespoon of unsalted, grassfed butter or Ghee, and (b) 1 tablespoon of MCT oil. Blend it for 20-30 seconds until it foams like a latte.

If you’re on the Macro plan, be sure to count the fats into your totals – it adds up to 25 grams! If you’re on Macroish, we recommend replacing your morning eggs with egg whites and/or choosing leaner meat on days you have one. Are any of our ICAers bulletproof coffee fans? Sound off in comments!

2 thoughts on “Daily WOD – Oct 8, 2018

  1. Kehl

    Blake 🙂
    Andrew 315
    Lindsay 163
    Moira 3×115, 5×105
    Ash Heavy Form
    Blythe 125
    Fili 405
    Kristen 85
    Rocco 3rep 275
    DT 230

    Kyle 255 (plates)
    Greg 205
    Jami 130 (plates)
    Sydney 165 (plates)


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