Daily WOD – Sep 14, 2018

Welcome Bill!

Complete for time in any order:

  • 1600m run
  • 100 wallballs (20/14# to 10/9′)
  • 100 sit ups

WOD Notes:  For this workout, you must complete the work listed above but it can be done in any sequence.  Four rounds of 400m run, 25 wallballs, 25 sit ups would get the job done but so would chipper style (as written)!

Event Notes: There’s still time to sign up for two upcoming 5k’s! On Sunday Sept 30 many ICAers will run the CHOP 5k with team Maren’s Fierce Fighters. Wear hot pink in honor of Maren! The second 5k is a trail run in Kimberton on Sunday October 7. You can do a 5k run, 5k walk, or 10k run. Remember to join team Iron Cross Athletics and use code “ICA” for $5 off when you register.

Nutrition Notes: Day 5/40. What are you doing to set yourself up for success over the next 3 days – your first weekend of the challenge?! Many of us ace our food prep on M-F, but Saturday and Sunday throw our normal routine into choas. We’re stuck in the car running errands or traveling, we go out on the town, attend family gatherings, watch football games, etc. It’s important to have a plan for what you’ll eat (and when you’ll eat it). Don’t wait until you’re hungry to plan your next meal – that will increase the likelihood of making poor food choices. We recommend that you write down your meal plan first thing every morning… When it’s in writing, you’re more likely to stick to it!
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This Post Has 4 Comments

  1. Erin 17:26 Rx
    Mike C 17:01 Rx
    Sean R 23:06 Rx
    Boelker stuff
    Tim 19:40 (16#)
    Andrew 21:00 Rx
    Bob B 23:37 Rx
    Sabol 19:29 Rx

  2. 4pm
    Heather 18:02 Rx
    Chris S 22:28 (row, 12)
    Sigal 22:28 Rx
    Jason 20:06 (10)
    Kyle K 23:05 Rx
    Steve 18:08 Rx
    Jeff 19:16 (16)
    Robbie 17:07 Rx
    Sillup 15:32 Rx
    Curtis 21:21 (14)
    Matt D 27:54 (8)
    Nik 17:57 Rx Chipper

  3. 6:00

    Pete 21:56 (14)
    Moore 19:26 Rx
    Katy 19:10 (12)
    Mel 19:44 (12)
    Zabs 18:52 Rx
    DT 20:10 (14)
    Blake 16:40 Rx
    Erik 23:10 Rx

  4. Results:
    5:15
    Murray 18:34 Rx
    Mike D> 19:47 Rx
    Jenn 23:26 Rx
    Elissa 14:51 Rx
    Frank 20:04 Rx
    Keith 21:55 (14)
    Chris M> 22:12 Rx
    Jen C. 18:37 Rx
    Matt B. 16:39 Rx
    Danielle 24:50 Rx
    KtS 15:07 Rx
    Zach 15:50 Rx
    Jake 21:45 Rx
    Faith 22:24 (8:45 Mile PR!)
    Bob K. 20:28 Rx

    6:15
    Ken 21:10 (Row, 8#d)
    Mohyeed 22:30 Rx
    Missy :0
    iggy 15:51 Rx
    Greg 22:23 (8#d, run/row)
    Mahesh 🙂 (6# x 2 rounds)
    Vicki 16:41 Rx
    Smith 18:26 Rx
    Jess 17:37 (10#)
    Kelly G. 16:06 (t2p)
    DE 14:05 Rx
    John C. 18:44 (16#)
    Craig 20:29 (60t2b)

    9:30
    Sean M. 27:12 (14#d)
    Tanya 18:56 Row
    Ed 23:50 Rx
    Megan 21:46 (12#)
    Nicole 21:21 (crunches)
    Janet 21:56 (row, 12)
    Marissa W> 22:20 (Row, 8#)
    Becky 25:24 (crunches, row, 6#d)

    12:00
    JIm C. 21:14 (800m run)
    Zane 22:51 Rx
    Whitney 18:31 Rx
    Paul 18:37 (16#)
    Christine 22:31 (2xband twists)
    Saritha 21:25 (1200, 75, 75, 6#)
    Ceil 21:35 Rx
    Patrick M. 🙂

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