Daily WOD – Oct 5, 2019


Congratulations to Ben on the birth of his son, Brant Robert Leibowitz!

Back Squat 5×1 (90% 1RM)

Then 3 rounds of:

  • 8 front squats (50% 1RM front squat) immediately into 8 good mornings at the same weight

Schedule Notes: We are rescheduling our nutrition challenge re-test from Friday, Oct 18 to Wednesday, Oct 16 because of the CrossFit Open which we’ll be doing on Fridays.  We’ll be putting up the schedule for the second round of inbody scans for anybody who used them.

Community Notes:  Happy Birthday Pugh!

Nutrition Notes: Did 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 we have many ICA athletes on for our 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)  It allows us to “fine tune” people’s macronutrient ratios and overall calories. 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!

 

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This Post Has 2 Comments

  1. 7:30am and 8:30am
    Jesse S – 225
    Abby M – 95, 65
    Andrew K – 275
    DE – 335
    Ed P- 275
    Erik P – 235
    Franco – 335
    Frank W – 300
    Hannah S – 130, 65
    Joel – 315
    Marco – 105, 65
    Natalie H – 235
    Nick L – 225
    Robin – 165
    Sydney – 135
    Tamara – 95, 35
    Adam S – 335 (3×1)
    Sigal – 235
    Brianna – 🙂
    Chris S – 170, 175×1
    Danielle – 155, 75
    Erin – 115 (5×10)
    Heather S – 180
    Janet – 180
    Jenn – 205, 105
    John C – 245, 95
    Nikki K – 115 (5×8)
    Tim C – 195, 75
    Zach S – 🙂
    Lanna – 25, 15 WB squats (5×5)

  2. Results:
    9:30
    Iggy 360×1
    Zane 225
    Ricky thrilled to be here
    KtL 155
    Yuvika 55# to 16″x3x a lot
    Liz 155 PR!
    Cindy 140
    Steve K. 275
    Steve M. 360x3x1 PR!
    Karen B> 140
    Sean B. 255×5
    Megan V. 140
    Swetha 🙂
    Tobin 155
    Greg 180
    Betsy 125
    Sikora 235

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