Back Squat 20 rep max
Then
Bulgarian split squat 5×5 R/L (30% 1RM back squat)
WOD Notes: The goal today is a very intense volume day of squatting. It is worth noting that if you have a history of back issues, the 20 rep can cause problems because sometimes technique is lost as fatigue sets in. If you have any back concerns, this workout should probably be changed to 3×8 or 4×6.
Nutrition Challenge Winners: The results are in! We are proud of every member who completed the Fall Nutrition Challenge! We saw some great results this year, and are happy to see so many members continuing their healthy eating habits well beyond the 6 week challenge. There were several strong candidates for this year’s winners’ spots, but as promised we narrowed it down to 1 Advanced winner, 1 Beginner winner (at ICA less than 1 year), and 1 spirit award. Each individual wins bragging rights and a $50 gift card to Kimberton Whole Foods!
- Beginner: Allen P – Allen put forth great effort for the 6 week period, and his results showed! Allen improved in every aspect of the performance test – adding 4 burpees, 6 squats, an additional pull-up, and shaving 22 seconds off his 800m run. He also reported significant weight loss and positive changes in body composition.
- Advanced: Mel Z – Every long time CrossFitter knows that performance gains are harder to come by the longer you’ve done the sport. Mel is one of our longest standing members, having joined ICA in late 2012. Yet Mel crushed this year’s nutrition challenge, saw improvement in every aspect of the performance test, and set PRs throughout the 6 week period. Way to go Mel!
- Spirit: Joe W – Joe embodied the spirit of what the nutrition challenge is all about – setting personal goals and then meeting (or exceeding) them! Joe’s goal for the 6 week challenge was to gain mass and strength. He followed his flexible dieting plan and saw HUGE improvements in strength – even setting a new gym record in the bench press. Although our performance test didn’t capture his amazing transformation, there is no doubt he deserves a shout out for his hard work!
Congratulations to the winners; well done all around!
This Post Has 14 Comments
Congrats everyone!!
Congrats!
So happy for all of the winners! Congratulations !!
Congratulations to the winners and everyone who participated in the challenge!
Great job everyone!
Great job everyone!
For anyone that’s done a Mudder, wear your headband to Chipotle today after 3 pm for a buy one get one burrito. Don’t forget to ask for an extra side of E. Coli.
https://toughmudder.com/mudder-nation/blog/celebrate-national-mudder-day?utm_source=TMecampaign&utm_medium=usemail&utm_content=repeaters&utm_campaign=111615NationalMudderDay&spMailingID=12954820&spUserID=ODUzODg5NjYzODkS1&spJobID=660922409&spReportId=NjYwOTIyNDA5S0
Nice job, Allen, Mel and joe!!
Good job guys!!!
Congrats winners!!!
Congrats Y’all!
245
Results:
6:15
Patrick M. 215
Sigal 185×8, 165×12
MOhyeed 185 (16″ box)
Tyler 135, 3×8
Ceil 135
Faith 80 -1″
Jenn 170
Missy 75
9:30
Matt S. 155
Pat B. 185 -1″
Jimbo 225×24 PR+20!
Ron 225
Kerri 85×25
Katie N. 135
Sara P. 75
Katie L. 105
4:00
John 315
Tom S. 165
Tom W. 145 -3″
JOn 185
Brian form
Steve 185 8×5
Kathy 65 10,5,5
Sarah W. 160×17
Danielle 125
Bre 135×6
Joel 135 4×6
Pugh 225 5×5
Vince 175
5:00
Nikki K. 115
Tina 115
Smith 155 5×5
Tav 205 (5×5 FS)
Chase 225 5×5
Dani 135
Kelly K. 150 10, 5, 5
Tyson 150
Chris 150
Jeff 185-3″
Erik 175×18
Sbol 275 4×5
Fili 275 4×5
Joe S. 145-185 x5s to 18″
Tim 135
Allen 155
6:00
Dave 300×15
Duris 225
Erin 135
Daria 115
Mel 125
Tanya 🙂
Cynthia 105 5×5
Pete 125
Andrew 165
Stuart 95
Mike C. 185
Alex 160
Vanessa ?
Sarah W. 145×12 -2″
Results
7:00
Laurie 105×10, 85×20
Ed 135 5×5
Allen 155 5×5
Daniel 155 5×5
Conn 115
Elissa 125 5×5
Alexa 135
Jeannette 100
Dawn 80×6
Fenn 90×6
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