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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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″
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
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