Daily WOD – Oct 28, 2019

“CrossFit Total”

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

WOD Notes: This is an annual benchmark and an opportunity to cross off some 2019 goals! After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 181029. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

Nutrition Challenge Notes: The results are in, and we are thrilled to announce the winners of our 2019 Fall Nutrition Challenge! First though, we want to give one last congratulations to everyone who participated in the challenge; we wish we could have picked more than 3 winners because there were so many awesome performances. But the following three athletes really stood out, so without further ado:

  • Beginner – Diana G followed Level 1 (Eat Real Food) for the 6 week challenge. Her performance test improved across the board, going from 4 to 6 strict pull ups and PR’ing her row. Outside of ICA, she ran a 5k and cut 3 minutes off her previous PR! Diana’s before-and-after InBody test showed an overall loss of 3% body fat.
  • Advanced – Tobin followed Level 1 (Eat Real Food) for the 6 week challenge. Despite being a 4-year member, this was her first nutrition challenge, and she jumped in full force. Her performance test improved across the board, cutting nearly a minute off her metcon time. She dropped 9 pounds of bodyfat, while gaining muscle, for a net 6% decrease in body fat percentage!
  • Spirit – Kirsten followed Level 2 (Weigh and Measure). Despite being new to ICA, Kirsten came into the challenge with lots of nutrition knowledge and prior experience with the “if it fits your macros” diet. For the challenge, we increased Kirsten’s overall calories, but her committment to eating only high quality, real foods resulted in her shaving 2:20 off her metcon and losing 15 pounds overall. During the challenge Kirsten also PR’ed several lifts including her deadlift and clean.

As the Advanced and Beginner winners, Diana and Tobin will get $50 gift cards to Kettlebell Kitchen, and Kirsten will receive a beautiful gift basket donated by Kimberton Whole Foods. Please join us in congratulating them on a job well done!

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This Post Has 7 Comments

  1. Congratulations ladies!!

  2. Nice work Ladies! Congratulations!

  3. Congrats Ladies!!!

    5:00
    Tim – , 97.5 –
    Jeff 265 (PR!), 110 PR!, 315 – 690 PR!
    Alex 215, 125, 300 sumo – 640
    Dan T. 215, 120, 215 – 550
    Jay 205, 95, 245 sumo – 545
    John C. 265, 140, 325 – 730
    Ben 280, 105, 310 – 695 PR! (all 3!)
    Sikora 245, 145 PR!, 295 PR! – 685 PR!
    Janet 225, 95, 265 – 585
    Tracy 110, 55, 135 – 400
    Sabrina 215 PR!, 90, 240 PR! – 545
    Erin 205, 107.5 PR!, 287.5 PR! – 600 PR!
    Nikki
    Bob B. 385, 165, 365 – 915
    Fili 335, 175, 425 – 935

    6:00
    Andrea 180, 85, 235 – 490
    Natalie 135, 55, 165 – 355
    DR 225, 105 PR!, 325 – 655 PR!
    Smith 355, 160 PR!, 455 – 970 PR!
    Sofia 135 PR!, 70 PR!, 180 PR! – 385
    Ceil 195 PR!, 85, 🙂
    Erik 255, 125, 365 – 745
    Blake 345, 135, 315 – 795
    3×5
    Ryan S. 180, 105, 235
    Ryan 175, 95, 235
    Rob 110, 60, 165
    Hannah 85, 35, 105
    Tammy 85, 45, 105
    Traci 85 (16″), 43, 105

    7:00
    Francis 205, 100, 245 – 550
    Rich 235, 155, 305 – 695
    Sean B. 330, 145, 390 – 865
    Sean R. 330, 195, 390 – 915
    Frank 325, 145, 365 – 835
    Liz 160 PR!, 70, 175 PR! – 405
    Missy 185, 85, 235 PR! – 505
    Swetha 100/110 PR!, 40, 175 PR! – 315

  4. Congrats ladies! Way to go!

  5. BS #120
    SP #75
    DL #175

  6. Heather 545
    195/85/265

  7. Results:
    5:15
    Jim C. 275/140/315=730
    Kelly G. 120/70PR!/155PR!=345
    Steve M. 355/165/452.5PR=942.5
    Murray 355PR/165/365=885
    Nicole 190PR/75PR/225=490
    Tyler 235PR/90/275PR=600
    Franco 355/130/365=850
    Bill 145/95/285=525
    Tom G. 205PR/105PR!/235PR=645
    Jason V. 315/185/335= 835
    —-
    6:15
    Ryan B> 255/125PR/295=675
    Vince 185PR105/255PR= 545
    DE 365/135/415=915
    KtL 155/70/205=430
    Karen B. 155PR/65/165PR= 385
    Craig 215PR/105/295=625
    Mullaney:)
    —-
    9:30
    Tanya 275/115PR/345PR=735
    Fredi 255/135/345=735
    Pugh :0
    Ed 315PR!/165/420PR!=900PR
    Allison 175/80/190 (sumo to 2″=445
    JImbo 330/145/365=840
    Faith 125/60/160=345
    Jill 55/45/53B 5×5
    Ian 155/85/255=495
    Joel 340/210/450PR=1000 PR!
    Becky 115/15DBx3/125
    Jenn 230/90/280=600 Rx
    Megan S. 165PR/65/185PR= 415 PR!
    KtN 155/80/190=425
    Kyle E> 195/125/295=615
    Kerri 140/65/205 = 410
    Megan V. 145/90/155=390
    Marissa 120/55/180= 355
    —–
    4:00
    Sigal 245/155/305=705
    Robbie :0
    Elissa 🙂
    Lanna 🙂
    Jenn :0
    Kyle K. 305 PR/125PR/320PR= 750
    Cindy 150/65/175=390
    Haven 🙂
    Lindsay 🙂
    Bre :0
    Yuvika 🙂
    Nick L. 225 PR/145/305 PR/675
    Ryan A 420/75/485=1105
    Dominika 120/75/175= 370
    Moira 75/55/110=240
    Shawn C. 185/95/275=555
    Steve 290/125PR/315 = 730
    Tiago 🙂

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