Daily WOD – Oct 10, 2019

Welcome Nick S!

Front Squat 3-3-3-3-3

Then

500m row for time

WOD Notes:  Compare front squat to 190226. Compare row to 171216.

Open Notes:  So far for the headliner heat this Friday we have: Liz, Kelly G, Heather, Dan R, Kyle K, Sean B, John and Alex W.  There are still a few more slots for anyone under 35 looking to headline this week.  If you are not a headliner, try to be at the gym around 6:00 to cheer them on!

Nutrition Notes: Day 32 of 40. Grass fed vs grain fed beef, what’s the difference? For the first 6 months or so, all cows consume their mother’s milk.  Once they’re weaned off milk, grass-fed cows roam in fields, eating plants and occasional bugs. The result is more nutritious beef that contains higher amounts of two key fatty acids – conjugated linolenic acid (CLA) and omega 3 – and vitamins including vitamin E, vitamin B, magnesium, potassium, and beta carotene. Grain-fed cows are fed grains, corn, and soy, which fattens them up and allows for a higher yield.  These cows are confined in tight spaces, and hormones are often used to further boost growth. The cows tend to have more illnesses, resulting in increased antibiotic use. The overall result is a much less nutritious beef that is higher in fat (4x more fat per serving).

One thing to watch out for – the term “grass-fed” is unregulated, so as long as the animal was pasture raised for part of its adult life, it can be labeled grass-fed. The term grass-finished means the cow was grass-fed for the duration of its life. Look for the grass-finished label whenever possible!

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This Post Has 3 Comments

  1. 5:15
    Steve M. 265 PR!, 1:27 PR!
    Kehl 165, 1:36
    Lanna 35 BS to 16”, 2:31
    Jenn 175, 1:57
    Danielle 115 across, 2:20
    Franco 2:45, 1:47
    Swetha 60, 2:24
    Murray 265 PR!, 1:24
    Ed 265 PR!, 1:36
    Warnek 135 Form
    Tyler 175, 1:38
    Kelly G. 90, 2:07
    —————
    6:15
    Mike D. 185-190, Bike!
    Iggy 245, 1:35
    BWat 145, 1:42
    Frank N. 175, 1:46
    Sabrina 165, 1:55
    DE 245, 1:30
    Faith 110 PR!, 1:57 PR!

  2. 9:30
    Dom 105, 1:56.06
    Tiana 215, 1:57
    Marissa 75 (straps) 1:58
    Emily 65×5 across, 2:11
    John C. 195 PR!, 1:51
    Lombardi 120, 2:07
    Joel 245, 1:31
    KtM 120, 1:59
    Allison 125, 2:11 Ski

  3. 4PM
    Ryan 305; 1:57 ski
    Nik 180, 1:56
    Kirsten 105 PR!!, 2min bike
    Chris 120×2, 2:09
    Bre P 120, 1:56.5
    Robbie 225, 1:30.9
    Kyle K. 175 (5×3), 1:41.5
    Shawn 155, 1:43
    Rob 145, 1:45
    Heath 65, 2:45 (sled 90#)

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