Daily WOD – Sep 16, 2019

Tiago knocking out DB snatches!

Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift)

Then 

3×10 close stance goblet squats

WOD Notes:  This squat day is as much about ideal positioning as it is about moving heavy weight.  Focus on maintaining a stable position at the bottom of that 3rd squat and try to keep from continually sinking during the pause.  This will limit the overall weight you move but will give you a great leg day and help to refine your technique.

Community Notes:  Happy Birthday to two of our newer ICAers: Watson and Gisela!

Nutrition Note:  Day 8 of 40.  Today’s food guide takes you to Panera Bread.  If Panera is an option for you, you can choose from several grain bowls and salads to keep in line with the nutrition challenge.  Their online menu (found HERE) is helpful in that it allows you to customize your meal and see what happens to the macros.  For example, if you order the Mediterranean grain bowl without cheese, it comes out to 29F/67C/40P for a total of 690 cal.  If I were ordering this meal, I’d likely remove the lemon tahini and hummus which changes the profile to 14F/56C/36P for a total of 480 cal.  As always, it is beneficial to plan and create your meal before you get to the restaurant so you know how that meal will fit your plan!

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This Post Has 3 Comments

  1. Results:
    5:15
    Sean G. 205
    Greg 145
    Brendan 155 to 20″
    Murray 305
    Steve M. 305
    Faith 125
    Dan E> 305
    Kelly G. 105
    KtS :0
    Jen C> :0
    Zach :0
    JIm C. 245
    Smith 295
    Ceil 165
    Danielle 135
    MIssy 165
    Tyler 205
    NIcole 155
    BIll 135
    Nick 185
    —–
    6:15
    Vince 145
    Iggy 310
    Sabrina 185 , 195 x 2 reps
    Karen B> 135
    Jenn 195, 205×3 without pause
    BWat 170
    —-
    9:30
    Tanya 230
    KtN 😉
    Liz 135 PR! (110 previous 1RM)
    Kyle E. 165
    Jesse Sy 145
    Ed 255
    Sigal 205
    Megan V> 135
    Swetha 97 to 16″
    Ian 115 to 18″
    Allison 155
    KErri 130
    Megan S> 140
    Stacey 125
    Maggie :0
    Heather 15
    Becky 103 to 16″

  2. 4:00
    Shawn C. 165
    Dominika 75
    Kirsten 145
    TOm S. 235
    McNally 225 across
    Rob M> 155
    Marissa W> 95
    RObbie :0
    CHris S> 150
    Paul 235
    Bre 140 (145×2 (44#)
    Heath 120, 125×2
    Jesse St. 185
    Cindy 125
    Ben 235

  3. 5:00
    PTS
    Bob B. 305
    DT 195
    Janet 145
    eQ 145×5
    Becca 110
    Erin 155
    Nikki 155
    Lou 85
    Dan T. 165
    Alex 185
    Jeff 225
    Tim 185
    Sikora 205

    6:00
    John C. 235
    Tiago 225
    DR 225
    Ricky 265
    Mike 75
    Erik 215
    Nik 205
    Emmy 145
    Ana 145 (+1″)
    Stephanie 135
    Morgan

    7:00
    Frank
    Keith 175
    Kyle 235
    Steve K. 245
    Kristen 90
    Sydney 115
    Andrew 165

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