Workout of the Day
Complete 5 rounds for time of:
- 5 ring muscle ups
- 15 thrusters (95/63#)
Time Cap = 20 minutes.
WOD Notes: The scale for muscle ups today will be ring rows + ring dips (~10 of each per round). Choose a thruster weight that will let you get through every round in 3 sets or fewer. Muscle ups should take less than 2 minutes/round.
Community Notes: Good luck to our ICA teams competing at the All Y’all competition and CrossFit Delaware Valley this weekend! If you’re interested in going to spectate, you can see the details HERE or talk to Coach Dave.
Nutrition Notes: Sugar 101. Sugar is a carbohydrate, and it’s found naturally in fruits, vegetables and milk. During the digestive process, all carbohydrates are broken down into a simple sugar called glucose, which our bodies then use for energy. So, sugar isn’t inherently bad – it’s actually essential to human life! The problem lies in society’s addiction to sugar, and the fact that it’s an ingredient in most processed foods and beverages. Excess sugar can lead to weight gain, insulin resistance, and systemic inflammation. During this challenge, one of our goals is to break you free from sugar cravings. To accomplish this, avoid all dairy and added sugar, and eat fruit in moderation. If you need a treat, go for 85% (or higher) dark chocolate and a handful of berries. If you’re really in a pinch and need to eat some sort of processed snack, choose one with less than 5g sugar per serving. And, if you haven’t watched this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.