Daily WOD – Oct 7, 2019

Coach Dave with an outdoor rowing lesson!

Hang Power Clean 1-1-1-1-1

Then

Take 3 attempts to find a max broad jump.

WOD Notes:  Compare HPC to 170603.  Compare broad jump to 180702.

Open Notes:  The first workout of the CrossFit Open gets announced this Thursday and will be the workout of the day on Friday!  This week’s headliner heat is the under 35 age group and will kick off around 6:00 pm.  We’re looking for a handful of athletes to participate in the headliner heat.  You don’t need to be a stud athlete be in the headliner heat; we are looking to highlight new, experienced, scaled and Rx athletes!  The only prerequisite is a willingness to show up and work hard.  Please let us know by Wednesday if you are under 35 years of age and would like to participate in this week’s headliner heat.

Nutrition Notes:  Day 29 of 40.   For our members on the “Macro” diet, your goal is to hit your assigned macros (within 5%) each day. But every once in a while, circumstances may cause you to go over. Here’s a tip. In terms of their role in providing energy for our bodies, carbs and fat are somewhat interchangeable. So in a pinch, you can “trade” 22 grams of carb for 10 grams of fat. For instance, if your daily goals are 130gP/60gF/180gC, but you eat a fattier meat with lunch and end up with 70gF for the day, knock your carb back to 158g. This “trade” should be an infrequent occurrence, but it’s good to know about for those times you really need it!

 

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This Post Has 4 Comments

  1. I think we can all agree that this is objectively the best workout of the year.

    1. I’ve never read a more true statement

  2. Results:
    Frank N. 150, 81″
    Swetha :0
    NIck L. 135, 78″
    Zach :0
    Jason V. 235, 96″
    Kelly W> 88, 78
    Lanna 65″
    Jenn 155 PR!, 87″
    Nicole 115, 71″
    Danielle 105 PR!, 67″
    Dan E> 255, 91.5″
    JIm C> 175, 77″
    Kelly G> 93#, 72″
    Hannah 83, 80″
    Jesse St. 165, 98″
    Franco 175, 99″
    Keith 135, 94″
    —-
    6:15
    Greg 115, 68.5″
    KtL 125, 68.5″
    Iggy 235, 93.5″
    DE 235, 102.5″
    Karen B> :0
    Sabrina 130, 75″
    Zane 175, 77″
    Vince 125, 73.5″
    Bill 125, 81″
    Ricky 225, 99.5″
    Mullaney 🙂
    —-
    9:30
    Stace 75#
    Kerri 95, 66.5″
    Betsy 92.5 PR!, 69″
    Megan V. 102.5# PR!, 70″
    Ed 200, 92.5″
    Allison 120, 60″
    Emily 40×5, 66.5:”
    Megan S> 120, 79″
    Chris T. 65x a lot 70″
    Freddy 🙂
    John 295, 102″
    —–
    4:00
    Ryan A. 295 PR!, 90.5″
    Jay 103, 86.5″
    Marissa W> 110 PR!
    Heath 🙂
    BWat 135, 48″
    Steve K. 185 PR!, 85″
    Kyle K. 195 PR!, 104.5″ PR! + ICA Teen Record!
    Dominika 105, 71″
    Faith 95, 72″
    Robbie :0
    BWys 245 PR!, 100.5″
    TOm S. 200, 83.5″
    Stem 145, 83.5″
    CIndy 110 PR!, 71″
    Bre 135
    Kirsten 110

  3. 5:00
    DT 170, 102″
    Murray 260 PR! (10#), 97.5 PR!
    Tim 125, 69
    Bob B. 215, 84
    Jeff 165, 72
    Alex 145, 96
    Ray
    Elissa
    Sikora 205, 95.5
    Daria 85
    Janet 115, 67
    Nikki 100
    Erin 140, 78

    6:00
    Chris 125, 71.5
    Erik 175, 70.5
    John C. 180, 77
    DR 145, 85
    Nik 172.5 PR!, 91

    7:00
    Julie 105 PR!, 71.5
    Kristen 75, 60
    Frank 215, 104
    DW 205, 96.5
    Tiago 195, 94
    Sean B. 165 (+form/technique work), 94.5
    Andrew 185, 85
    Liz 115, 81

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