Daily WOD – Oct 19, 2021

Brian getting ready for a clean!

Workout of the Day

Thruster 5-3-3-2-1-1-1

Then complete one of the following:

  • 2 minutes (cumulative) handstand hold
  • Handstand walk 100 feet

WOD Notes:  The goal today is to build to a heavy single on thrusters.  Ideally, shoot to start around 75% for the set of 5 and go up from there.  For the accessory work, work toward a challenging version of a handstand.  It could be a box handstand, a handstand against the wall or handstand walk!

ROWvember Notes: Our annual ROWvember workouts will kick off November 1st!  If you haven’t been at ICA for this in the past, we’ll be programming 10 rowing workouts to complete over the course of November and we’ll release 1 every 3 days. They are “extra credit” WODs to be performed on your own, such as at Open Gym, home (if you have a rower), or in the parking lot during class times (if classes don’t need the rowers). Workouts do not need to be completed on the day they are posted so long as they are completed by the end of the month. You can expect each one to take 10-30 minutes. At the end of the month, we’ll tally up everyone who participated in all ten workouts and dish out a cool prize that you may or may not definitely want to put on the back of your car or your favorite water bottle!

Nutrition Notes: Sugar 301.  The glycemic index is a system of assigning a number to carbohydrate-containing foods that indicates how quickly the carbs break down into glucose and enter your blood stream. A simple way of thinking about glycemic index is it tells you how much a particular food will spike your blood sugar. The smaller a food’s glycemic index, the less impact it will have. A value of 100 is the value for pure glucose. Foods that are close to how they’re found in nature tend to have a lower glycemic index than refined and processed foods. Also, foods that include some protein and fat tend to have a lower glycemic index. Of course, glycemic index shouldn’t be the only thing you consider when making choices about what to eat. Calories, vitamins, and minerals are important too! (For example, potato chips have a lower glycemic index than oatmeal… but oatmeal has more nutrients.) Lastly, remember that portion sizes matter. The more carbs you eat, no matter the glycemic index, the more they’ll affect your blood sugar.

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