On a 4-minute clock complete:
- 400m run
- AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats)
Rest 1 minute and repeat for 5 cycles
WOD Notes: At t=0, all athletes run 400m. Upon entering the gym, cycle through as many rounds of Cindy as you can until the clock hits 4 minutes. Remember how far you got! Everyone rests for a minute, and at t=5 minutes you’re out the door for another run. When you come back inside, pick up where you left off on your last round of Cindy. (In other words, if you completed 2 full rounds + 5 pull ups + 3 push ups in round 1, in round 2 you’ll start with push up “4”…) Your score will be the total rounds of Cindy completed. The run should be fast! If you know you’ll struggle to keep them under 2 minutes, scale to a 250m run.
Nutrition Notes: Day 34 of 40. Are fermented foods part of your regular diet? Yogurt, sauerkraut, and kefir are considered fermented foods, as well as Kombucha (a fermented sweet tea) and Kimchi (a condiment of pickled vegetables). Fermented foods may promote gut health by increasing healthy gut bacteria (i.e., probiotics), which in turn influence metabolism and the immune system. Research has identified associations between fermented foods, reduced disease, and better health, but more research is needed to show a clear cause and effect. Fermentation also can boost the nutritional value of certain foods, and help with digestive issues such as IBS. Who out there has missed their yogurt and plans to add it back in when the challenge is one? (Grassfed, full fat, plain – of course!) Has anyone tried any of the more “exotic” fermented foods? Share your thoughts!
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I’m a big kombucha drinker. It has this really great twang to it with the bubbles… Plus it helps replenish good gut flora (assuming you’ve chosen a good kombucha). Although, in my research I’ve found that most “studies” recommend a daily limit of 50 kcal from kombucha. That’s about 8 ounces for most brands. Too much can lead to bloating and some other stuff, so I stick to the limit and get a nice benefit from as little as 4 ounces! For those on a budget one bottle can last a few days.
Ceil – 🙂
Chris W – 5 (banded)
Craig – 6 ( 20# Vest)
DE – 14+3 (20# Vest)
Janet – 🙂
Jimena – 6
Karen – 7 ( RR/Bar)
Pete – 8
Rich G – 7 (banded pull-ups)
Rocco – 11+21 RX
Tamara – 9
Zach S – 10 RX
Nicole W – 🙂
Ray Z – 🙂
Bob K – 8+1 RX
Brianna P – 🙂
Christine G – 🙂
Danielle S – 8+2 RX
Frank W – 8+10 RX
Heather S – 🙂
John C – 8+5 RX
Mike D – 10+1 RX
Sabrina – 9+2 (Pu RX)
Tiana – 6 (Row, Knees)
Tim C – 6+7 RX
Vollmer – 🙂
Vince L – 7+2 RX
Lana – 8+8
Chris M – 🙂
Jenn – 10+6 RX Strict
Cindy – 9+13
Jesse S – 10+2 (kpu/knees pu)
Kyle K – 8+2 RX
Ricky – 14+7, ski reg
Stephen K – 10+10 RX
Swetha – 🙂
Emma – 🙂
Catherine K – 🙂
Jen C – 🙂
Sillup – 🙂
BWAT – 6+2 (Row, pedley Row, banded Pu)
Sean B – 9+5 RX
Sean R – 🙂
Liz C – 🙂
Robbie – 13 RX