Daily WOD – Oct 11, 2021

Joe B heaving a heavy clean!

Workout of the Day


Complete for time:

  • 30 power clean and jerks (135/93#)

Time Cap = 10 minutes.

Then 5×3 weighted pull ups.

WOD Notes:  It is time for one of our annual benchmarks!  If you are looking for a variation of Grace, consider double Grace, heavy Grace, cluster Grace or any other variation.

Nutrition Notes:  With the challenge starting on Wednesday, take the next two days and figure out these two pieces of information:

1) What will your morning routine look like?  Do you have 1 or 2 or 3 go to breakfast options that you think will be a good start to your day?  Can you find a way to enjoy coffee without adding sugar or perhaps with a reduced amount? Try a couple options out over the next two days.  My favorite breakfast is listed below:

  • Red cabbage (1/4 cup, you can buy this pre-shredded) + 1 sliced up chicken sausage heated up in a pan.  Then pour in 2 eggs + 1/2 cup egg whites scrambled.  Then make up 1/2 cup (measured dry) oatmeal.  Mix in 1/2 cup frozen blueberries and 1/2 cup frozen strawberries and 1 tablespoon chia seeds.  This is my favorite meal of the day!  Macros ~ 47C/20F/49P

2) When do your cravings hit?  Is it mid morning between breakfast and lunch or is it after dinner?  Start to take note of the cravings.  If you’re aware of when they hit, they are often easier to deal with!  More on this at a later date.

Community Notes:  Happy Birthday Reese!

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