Daily WOD – Nov 7, 2021

Andrea pulling a clean!

Workout of the Day

Complete 8 rounds, each for time of:

  • 7 toes to bar
  • 5 bear complexes (95/63#)
  • 7 toes to bar

Start a new round every 3 minutes.

WOD Notes:  Choose scales/weights that ensure you finish every round in under 2 minutes.  A bear complex is a continuous completion of a: power clean/front squat/push press/back squat/push press.  If you don’t feel comfortable lowering a bar onto your back for the bear complex, complete a power clean/thruster/thruster instead.

Nutrition Notes:  Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:

  • 1 cup fresh raspberries (8 grams)
  • 1 medium pear with skin (5.5 grams)
  • 1 tablespoon chia seeds (5.5 grams)
  • 1/2 cup (dry) old fashioned rolled oats (5 grams)
  • 1 medium apple with skin (4.5 grams)
  • 1 medium banana (3 grams)
  • 1 cup fresh blueberries (3.5 grams)
  • ½ medium avocado (5 grams)
  • 1 ounce almonds (3.5 grams)

Tip: One of our favorite ways to get fiber is to add 1 tablespoon chia seeds and 1/2 cup blueberries to a bowl of oatmeal (1/2 c dry). This adds up to 41g carb, 7g fat, and 7g protein, with 14g fiber. When increasing fiber, be sure to do it gradually and consume plenty of water.

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