Complete 4 rounds for time of:
- 400m run
- 200m farmer carry (50/35# DBs)
WOD Notes: Credit to CrossFit main page, 181006.
Coaches Notes: Athletes will complete 6 laps of the 400m course. Start with DBs lined up at the garage door. Run the first 400m. Pick up the DBs and complete HALF of the 400m course. (Out to the stop sign, turn around, stop just shy of our driveway.) Leave the DBs and run another 400m. Pick up the DBs from their resting spot and return to the garage door area. Repeat.
Nutrition Notes: Day 30/40. Legumes are seeds (and sometimes their pods) from plants in the pea family. The most common legumes are beans, such as black beans, soybeans, garbanzo beans (chickpeas), kidney beans and lima beans. But also included are: peanuts, peas, green beans, lentils, and alfalfa. Legumes are not allowed on the Paleo and Whole30 diets because, like grains, they contain proteins called lectins that are known to cause digestive issues and inflammation. However, legumes are generally considered “safer” than grains… so while they should not make up a large part of your diet, you may find you’re able to eat them in small quantities. Also, different legumes contain different amounts of lectins. Green beans and others where you eat the pod are generally less inflammatory. For our challenge, we asked you to follow Paleo principles as much as possible. While you shouldn’t be chowing down on beans and peas, occasional green beans or hummus are just fine by us!
Event Notes: On Saturday, October 20, CrossFit Lock 60 has invited ICA to join them for a Phoenixville inter-box workout! They’re planning a fun morning of 3 team workouts; each team will have 2 ICA and 2 L60 members. The event starts at 9am and should be done around noon. Aloha food truck will be on site! If you are interested in participating, there is a sign up sheet on our desk so we can give Lock 60 an approximate head count.