Workout of the Day
Complete 30-20-10 reps for time of:
- Toes to bar
- Front rack reverse lunges in place (95/65#)
WOD Notes: This is designed to be a relatively fast workout. The first set of toes to bar should be done by 2 minutes. Scales include (but are not limited to) hanging tuck ups, toes-to-post or plank knees-to-elbow (each leg). The front rack reverse lunges are total reps, not per leg.
ROWvember Notes: Today is the first day of ROWvember! In case you missed last week’s post, we’ve programmed 10 rowing workouts which we’ll release 1 every 3 days. They are “extra credit” WODs to be performed on your own, such as at Open Gym, home (if you have a rower), or in the parking lot during class times (if classes don’t need the rowers). Anyone who completes all 10 workouts during the month of November will get a sweet prize! WODs will be posted in SugarWOD on Nov 1, 4, 7, 10, 13, 16, 19, 22, 25, and 28. Also as part of ROWvember, Coach Ricky is offering a free rowing clinic on Nov 14 at 11:00am! Space is limited so reserve your spot today.
Nutrition Notes: Day 28/30. Another diet popular among CrossFit athletes is the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a nutrition program for his physique and fitness clients. The RP diet assigns you an eating template based on your weight, gender, and goals. Each template provides:
- Daily eating plans based on when & how hard you’re working out that day
- Progressive phases in which the diet is modified over time to account for your adapting metabolism
- A recovery and maintenance plan for when your diet ends
At ICA, dozens of athletes have enjoyed and found success on the RP diet; others have found it to be overly prescriptive and difficult to follow. If you are interested in RP, Coach Dave is a wealth of knowledge, or you can check out the RP website HERE.