Daily WOD – Oct 3, 2019

Alex making his way up the rope!


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/5k/.

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).

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This Post Has 5 Comments

  1. 5:15
    Swetha 238 (6#)
    Warnek 233 (DC WB)
    Kelly G. 247 (12#)
    Dan E. 288 (+22 PR!)
    Nick L. 247 Rx
    Murray 266 Rx PR!!
    Alex W. 222 Rx
    KTS 229 Rx
    Kelly W. 190 (8#)
    Tyler 212 (16#)
    Danielle 133 Rx
    Kehl 🙂 (10# WB thrusters)
    Mike D. 🙂
    Faith 178 (8’)
    KTL 250 Rx
    Iggy 🙂
    Betsy 247 (Master’s Rx)
    Patrick M. 🙂
    Vince 237 (14# to 9’)
    DE 309 Rx

  2. Correction:
    Betsy 209 (Master’s RX)

  3. 9:30
    Joel 🙂
    KTN 🙂
    Dom 198 (15 box jumps/round)
    Marissa 174 (8#)
    Christine 173 Rx
    Alex 162 (6#)
    Jenn 237 Rx PR!
    Sabrina 266 Rx

  4. 4PM
    Jen 5-6rds (14/12#)
    Sillup 273 Rx
    Robbie 265Rx
    Bre P 171 Rx
    Shawn F 247 Rx
    Shawn C. 228 Rx
    Kyle 228 Rx
    Lou 130 (14#, 10/10)
    Kirsten 206 (12#)
    Nick 266 (14#, 10WB)

  5. 5pm
    Heather 247 Rx PR!
    Janet 233 DC WB
    Sean B 243 Rx
    Moira 186 (6# to wood wall)
    Cindy 204 (12#, depth)
    Joe S 267 DC WB (Men 55+ Rx)
    Blythe 209 (10#)

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