Daily WOD – Oct 4, 2019

Sean R working through a muscle up!

Complete max reps in 2 minutes at each of the following stations:

  • DB snatches (70/50#)
  • Wreckbag step ups (50/35# to 24/20″)
  • Push ups

Rest 1 minute then repeat for a 90 second round and a 1 minute round.

Nutrition Notes:  Day 27 of 40. Many CrossFit athletes (including several at ICA) follow the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a scientifically-based nutrition program for his physique and fitness clients. The RP diet assigns you an eating “template” based on your current weight, gender, and your goals – i.e. fat loss or muscle gain. Each template provides:

  • Different eating plans based on how hard your training is that day (hard moderate, light, non-training) and when your training is taking place (early morning, late morning, afternoon, evening, or late PM).
  • Progressive diet phases from the “base” diet to various “cut” or “gain” cycles, in which the diet is modified in response to your adapting body and metabolism
  • A recovery plan for when your diet ends to help you maintain your results
The recommended foods on RP include (lean) protein, veggies, healthy fats, and healthy (low GI) carbs. The RP diet does not require you to avoid gluten, but it’s easy to do so if you want to. RP recommends the use of whey and casein protein shakes, but some of our athletes have substituted non-dairy alternatives. At ICA, many athletes have found success on the RP diet. Others have found it to be overly prescriptive and hard to follow. If you are interested in RP, Coach Dave has been following it for several years and is a wealth of information. You can also check out the RP website HERE. It’s worth noting that RP also offers personalized nutrition coaching, if 1:1 coaching is something you’re interested in.
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This Post Has One Comment

  1. Results:
    5:15
    Ed 125 Rx
    Pete P. 194
    Murray 173 Rx
    Sean G. row, 80, 98
    Diana :0
    Jason V. 227 Rx
    Nicole :0
    Frank N. 154 (55#, 30#DBsu)
    Zach :0
    KtS 😉
    Franco 94/70/52 50#)
    Swetha :0
    hannah 77/52/33
    Jesse St. :0
    Kehl :0
    JIm C. 🙂
    —-
    6:15
    Fili :0
    DE 🙂
    Steve M. 93/58/37 Rx
    Sabrina :0
    Kelly G. 🙂
    VInce 82/54/29
    John C. :0
    Ryan B. 84/54/44
    Faith 92/67/48
    Karen B. 🙂
    —–
    9:30
    Paul :0
    Joel 🙂
    Chris T. 62/41/29 (25#+8″, 16″ step)
    Tanya 83/70/51 Rx
    KtN 🙂
    Betsy 91/80/61 (25#)
    Jen C. 89/71/57 (35#)
    Janet 57/46/27 (40#)
    Allison :0/66/56 (35# 16″, 40#)
    Marissa W. 74/62/50 (20#, PPU, 16″)
    Christine 62/55/38 (30# to 5″, 16″)
    Becky 🙂
    Matt S. 84/64/44 Rx
    Megan V. 87/69/51 (30#, 16″)
    Jenn 71/66/51 Rx+ 50bag
    —–
    4:00
    Nik 🙂
    Shawn C. 74/69/50 (50#, 24″, 35WB)
    Sigal 85/59/42 (50/50/20)
    Chris S. :0
    Stem 🙂
    Jeff 🙂 50/50 to 20″
    Megan S. 54/41/31 (35#, 35, 20″)
    Brendan :0
    Alex W. 🙂
    Rob M. 🙂
    Lanna 🙂
    Jenn 🙂
    McNally 🙂
    Kyle K. 79/47/38 (50#HPC+J, 50, 24)
    Steve K. 🙂 (5, 50 24″)
    Sillup :0
    Kerri 74/51/37 (20#WB, 35DB)
    —-
    5:00
    Boelker 102/63/55 Rx
    Bre 70/46/32 (35#)
    Karen :0
    Nikki K. :0
    John 119/78/56 Rx
    Rich 105/61/41 (55, 35 to 24/20″)
    Shawn F. 83/59/39
    Tiana 77/43/31
    Tim 69/47/43 (45#, 35#)
    Erin 86/54/41 Rx
    Ricky 140/102/75 (88#KBS)
    Mullaney :0
    LIz 79/53/39 (30#, 20#, 6pu)
    —–
    6:00
    Ray Z. 82/56/40 (60#)
    Blythe 97/68/45 (25#, 20# to 16″, bar pu)
    Tammy 112/94/65 (20#, 20# t 16″, bpu)
    Dan R. 86/63/53 (55/50#< 20") Becca 63/50/34 (25, 20, bpu) Morgan 🙂

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