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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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)
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