Daily WOD – Oct 24, 2021

Team ICA representing at the Citizen Advocacy Run!

Workout of the Day

Complete for time:

  • 1000/800m row
  • 20 box jumps (32/28″)
  • 1000/800m row
  • 40 box jumps (28/24″)
  • 1000/800m row
  • 60 box jumps (24/20″)

Time Cap = 25 minutes.

WOD Notes:  Choose a row distance that will allow you to consistently finish in under 4 minutes.  The early box jump heights should be challenging but should not risk failure!

Nutrition Notes: Did you know the “official” diet of CrossFit is the Zone Diet?? The Zone Diet was designed in the late 1980’s by Dr. Barry Sears, with a goal of balancing insulin levels, decreasing systemic inflammation, and promoting overall wellness and health. (FYI – The CrossFit Level 1 Training Guide is completely FREE, and the Zone discussion starts at page 53.) The Zone Diet involves eating 5 times a day (3 meals and 2 snacks) with every meal consisting of 40% carbohydrates, 30% proteins and 30% fats. To simplify the tracking of these macronutrients, the Zone Diet created the concept of a “block” of food. This website allows you to search almost any food and determine what 1 block of that food is equal to. At each meal you eat an equal number of blocks of carb, fat, and protein, working toward a specific number of blocks each day. For instance, a medium sized male might target 17 blocks a day. That means 17 blocks of carb, 17 blocks of protein, and 17 blocks of fat. This might be spread throughout the day as three 5-block meals and two 1-block snacks.

Many CrossFit athletes still follow the Zone, and it’s not all that different from the 40/30/30 Macro diet that many of our ICA athletes are following for this nutrition challenge. The Macro diet is more flexible in two key ways: (1) You need to hit your 40/30/30 ratio by the end of the day but not necessarily at each meal, (2)  We can assign macros in ratios other than 40/30/30 depending on an individual’s goals.  Nonetheless, the Zone Diet is a great option for any CrossFit athlete… Let us know if you want to give it a try and need help getting started!

Community Notes:  Happy Birthday Drew M!

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