Daily WOD – Oct 6, 2019

Coach Iggy showing a solid back position for a snatch mid-workout!

EMOM for 12 minutes of:

  • 5 burpees over bar
  • 4 power cleans (155/105#)
  • 3 push jerks (155/105#)

WOD Notes:  If you fall off the pace (unable to complete the round in a minute), finish the rest of the time as an AMRAP.

Community Notes:  Happy Actual Birthday to Pugh!

Nutrition Note:  Day 29 of 40. Intermittent fasting (IF) is an approach to eating that’s growing in popularity… but is it right for you? IF involves fasting for extended periods of time followed by eating all of your meals in a shortened window. A common approach is to fast from 8:00pm until 12:00pm (noon) the next day, then eat all your calories in an 8 hour window. Water, coffee, tea, and other non-caloric beverages are allowed during the “fasting” period. Many people do IF as a way of restricting calories to promote weight loss. Others believe the long fasting periods are beneficial for metabolic health. Unfortunately, almost all the research to date has been in overweight or obese adults, so it is unclear whether IF has benefits for normal or athletic populations. For our ICA athletes, we generally don’t recommend IF unless you have all your other lifestyle factors in line. Are you eating high quality foods, in the right amounts? Are you working out consistently? Are you sleeping 7-8 hours a night? If the answer to these questions is YES, then feel free to try IF. If not, focus on those things first… they are tried and true ways to improve your health and fitness. For a balanced article on IF, check out this article by the Poliquin Group.

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This Post Has 2 Comments

  1. 9AM
    Nikki 2 (78#, Steps)
    Tobin 7 (75#)
    Erin 3, 6+1AMRAP, RX
    Marissa 65#PC, 20#DB PP/ Star jumps
    Christine 10+4 (65# HPC, Step burpees)
    Danielle 🙂 (1.5RD @85#, 75#)
    Ricky 12 Rx
    Kelly 12 (75#, 45# PJ)
    Jen C 🙂
    Boelker 6 (155)
    Ray 3 + 🙂 (135#)
    Sillup 🙂
    KtS 🙂
    Sydney 🙂
    Nick 12 (125#)

  2. 10AM
    Swetha 7 (35#)
    Sikora Fitness (115 HPC)
    Vollmer 4 (135#)
    Shawn 8 (145#)
    Jenn 6, 3+2 AMRAP Rx

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