Complete 15 rounds for time of:
- 2 muscle ups
- 10 wallballs (20/14# to 10/9′)
WOD Notes: The scale for muscle ups today will be 5 pull ups and 5 push ups.
Nutrition Note: Day 17/40. Sugar 101. Sugar is a carbohydrate, and it’s found naturally in fruits, vegetables and milk. During the digestive process, all carbohydrates are broken down into a simple sugar called glucose, which our bodies then use for energy. So, sugar isn’t inherently bad – it’s actually essential to human life! The problem lies in society’s addiction to sugar, and the fact that it’s an ingredient in most processed foods and beverages. Excess sugar can lead to weight gain, insulin resistance, and systemic inflammation. (See yesterday’s post for more on inflammation.) During this challenge, one of our goals is to break you free from sugar cravings. To accomplish this, avoid all dairy and added sugar, and eat fruit in moderation. If you need a treat, go for 85% (or higher) dark chocolate and a handful of berries. If you’re really in a pinch and need to eat some sort of processed snack, choose one with less than 5g sugar per serving. And, if you haven’t watch this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.
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Classic Jack.
One of my absolute favorites. Amazing how it still rings so true today!
5:15am and 6:15am
** “MU Sub” refers to the prescribed Pullup and Pushup sub **
** “MU ROM” is given when muscle up is completed but without locked out elbows in hang/start position**
Murray – 19:55 (MU Sub)
Elissa – 17:58 (MU Sub)
Mike D – 23:08 (MU ROM)
Dan – 20:18 (2RD RX / 13RD MU Sub)
Faith – 23:03 (MU Sub)
DE – 15:51 Rx
Frank N – 25:58 (WB to 9′ / MU Sub)
Jake W – 27:19 (12 RDs / MU Sub)
KTS – 17:27 (MU Sub)
Keith – 23:30 (MU Sub)
Matt B – 18:43 (MU Sub)
Zach S – 14:52 Rx
Vicki – 16:52 (MU Sub)
Danielle S – 22:52 (Half WB / MU Sub)
Ceil – 26:48 (ppl+blk PU Sub)
Mohyeed – 21:10 (MU Sub RR + PU)
Marissa W – 18:53 (8rep RR)
Pat M – 🙂 (T2P)
Craig – 19:28 (MU Sub / ROM)
Missy – 25:17 (MU Sub)
Jesse S – 🙂 (5 Burpees + 10 WB)
Ken – 26:00 (Bar Row/ PU to Bar/ WB ROM)
Betsy – 25:21 (MU Sub)
Vince L – 17:20 (MU Sub / 16# WB)
Luke L – 17:30 (MU Sub)
Caine – 14:41 (WB to 9′)
Ash B – 🙂 (Half WB / MU Sub)
Kelly G – 17:23 (PU to 16″ Box / Pullups)
Results:
9:30
Ed 23:20 (P/P)
Tanya 24:43 P/P
Becky 22:32 (6#d, #10 push ups, RR)
Emma 24:14 (8#, #10 pu, RR)
NIcole 19:53 (#10 push ups, Bar row)
Megan V> 22:30 (5 WB, P/P)
ALlison 18:41 (#10, BR)
Paul 24:23 (16#, p/p)
JIm C. Work
Moira 22:23 (6# 22:30 (3/3 pu/RR)
Drake 28:51 (BMU)
Catherine 28:38 (12#, P/P)
Nik – drop-in at 12Labours CrossFit in Annapolis.
12:17 Rx
5:00
PTS 😉
Robbie 20:11 Rx
Sabol 18:49 Rx
Janet 27:50 (Scaled Subs)
Ian 25:40 (Scaled Subs)
Mila 21:15 (scaled)
Kenny 25:44 (P,P/RP, 8)
Tim 21:30 (P/P, 16)
Jeff 29:00 (P/P, 16)
John C. 25:30 (2P/2P, 14)
Joe 18:44 (P/P, 16)
Alex W. 27:10 (P/P)
Curtis 28:04 (P/P, 14)
FORM AWARD: Curtis – 28 minutes in, all of his last reps looked as solid as his first. Nice work staying true to form, Curtis!