Daily WOD – Oct 23, 2021

Cara throwing a bar overhead!

Workout of the Day

Sumo Deadlift 2-2-2-2-2-2

Then complete NFT

  • Single leg slider deadlifts 3×20 (10R/10L, 20% 2RM sumo deadlift)

WOD Notes:  The goal today is to increase in weight across the 6 sets and reach a 2 rep max.  Plan to start around 75% of your 1RM.

Nutrition Notes:   In the next few posts we’ll touch on some popular diets you may have heard of. Today’s topic is the ketogenic diet, or “keto” for short. The ketogenic diet is a very low-carb, moderate protein, and high-fat diet. A standard ketogenic diet contains 75% fat, 20% protein and only 5% carbs. This macronutrient profile shifts the body’s metabolism away from carbs and into a state of ketosis, where fat and ketones are the primary source of “fuel.” The ketogenic diet is most effective for people with reduced insulin sensitivity, such as diabetes or pre-diabetes. In these individuals, a ketogenic diet can reduce blood sugar and insulin levels and promote significant fat loss. Generally the ketogenic diet is NOT recommended for CrossFit or other high-intensity aerobic exercise, because it will significantly hamper your performance and recovery in the gym. The ketogenic diet may be beneficial for endurance athletes, after a period of adaptation.  To reach the desired macros, followers of the ketogenic diet eat primarily fatty meat and fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies (i.e. most green veggies, tomatoes, onions, peppers, etc).

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