AMRAP in 15 minutes of:
- 19 wallballs (20/14# to 10/9′)
- 19 cal row
WOD Notes: Compare to 190222.
Local 5k Trail Run: This Sunday 10/6 the Kimberton Waldorf School has their annual 5k/10k trail run. It’s a fun and beautiful course, and ICA typically has a handful of runners participate each year. For more info or to register visit https://kimberton.org/
Nutrition Notes: Day 26 of 40. 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 keto 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).