Daily WOD – Oct 31, 2020

Congratulations to our *7* one-year members for October! Shout out to the other October anniveraries too! Ben L (3), Franco (3), Steve K (3), Kyle K (3), BWat (2), Julie (2), Tyler (2), and Dan T (2)

Workout of the Day

Complete for time:

  • 20 burpee box jumps (24/20″)
  • 40/30 calorie row
  • 60 sit ups
  • 80 wallballs (20/14# to 10/9′)
  • 100 KB swings (53/35#)

Time Cap: 20 minutes

WOD Notes: Today’s chipper was not designed to be unbroken, but it’s not out of the question. Just saying.

Nutrition NotesDid 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 Steve Ke!

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This Post Has 2 Comments

  1. Gonna need my picture on a kettlebell too!

  2. Lindsay we have you down for your first class on Nov 6! (We count from first actual class, not intro…) We’ll have you up soon and are excited to welcome you to the 1-year club! 🙂

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