Daily WOD – Sep 17, 2019

KtL flying through burpees!

“Diane”

Complete 21-15-9 reps for time of:

  • Deadlifts (225/155#)
  • Handstand push ups

WOD Notes:  Compare to 190320.

Communitty Notes: Happy birthday Ray Z!

31Heroes Notes: The fundraising totals are in, and ICA took 3rd place worldwide this year! We raised $3,794 to help support the families of the 31 heroes and veterans suffering from TBI and PTSD. Thank you to everyone who participated and donated! Congratulations to CrossFit Midtown for taking 1st with more than $10,000 raised, and Hudson River CrossFit who raised $4,898 and took 2nd. We are already getting excited for 31Heroes 2020, which will our 10th 31Heroes fundraiser!!

Nutrition Notes:  Day 9/40.  Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:

  • 1 cup fresh raspberries (8 grams)
  • 1 medium pear with skin (5.5 grams)
  • 1 tablespoon chia seeds (5.5 grams)
  • 1/2 cup (dry) old fashioned rolled oats (5 grams)
  • 1 medium apple with skin (4.5 grams)
  • 1 medium banana (3 grams)
  • 1 cup fresh blueberries (3.5 grams)
  • ½ medium avocado (5 grams)
  • 1 ounce almonds (3.5 grams)
Tip: One of our favorite ways to get fiber is to add 1 tablespoon chia seeds and 1/2 cup blueberries to a bowl of oatmeal (1/2 c dry). This adds up to 41g carb, 7g fat, and 7g protein, with 14g fiber. When increasing fiber, be sure to do it gradually and consume plenty of water.
Share on facebook
Facebook

This Post Has 6 Comments

  1. This is one of my favorite workouts. Why? Because handstand push-ups do not come easy for me. In fact, they are my nightmare…as in I have literally dreamed about them crushing my soul. And that’s why I love this workout. Ultimately, it emphasizes the bigger picture of what CrossFit is all about. Improving upon your weaknesses. Consistently becoming a better version of you without concerning yourself with how the person next to you scored. Not letting one movement dictate whether or not you show up for yourself to become better each and every day. We’re after progress, not perfection. Let’s get after it, ICA!!

    1. Well said, sir. You just inspired me to go after HSPUs today, 18 months past shoulder surgery.

  2. 5:15am

    Steve M – 12:37 (4” HSPU 4-3-2)
    Nick L – 8:13 (185; 15-10-5 HSPU)
    Alex W – 7-5-3 HSPU
    Murray – 9:04 (4”)
    Ceil – 14:45 (155 Sumo, 2x banded Pu)
    Danielle S – 10:41 (3”)
    Diana – 8:38 (75, pushups)
    Jenn – 11:12 RX Strict
    KTS – 🙂 (Goblet 53kb)
    Kelly G – 5:21 (115, 4”)
    Kehl – 6:30 (165, 26kb press)
    Mike D – 6:20 (225, 1xPu)
    Zach S – 🙂
    Jesse S – 7:25 (135, 15-10-5 HSPU)

  3. 6:15
    Erin 7:41 (12-9-6 HSPU 10#/AM) UB DLs
    Sabrina 7:24 Rx
    Karen B. 5:29 (105, 15DB)
    Iggy 6:28 (185, 35PP)
    Vince 6:29 (145, 35PP)
    Ricky 8:59 Rx PR!
    DE 7:17 Rx PR!
    BWat 7:25 (135, banded push ups)
    Fili 6:15 (25#/AM) 4:00PR!

  4. Ricky, I love this comment. One day I will get HSPU’s. Until recently I was terrified to be inverted. Show up, do the work, be consistent and the results will follow. “There’s no growing in your comfort zone and no comfort in your growing zone.”

  5. Results:
    9:30
    Paul 11:13 (185, 2xpu)
    Julie 6:48 (105, 4″)
    Ed 11:01 (1xpu,2 25 sumo)
    Zane 7:23 (185, red band push ups)
    Swetha 6:54 (63#, #14 push ups)
    KtN 13:18 (105# plus 2/3 cal bike)
    Allison 10:15 (135 +2″, 30, 20, 15 push ups with P on rig)
    Gisela 9:15 (73# sumo, #14 push ups)
    —-
    4:00
    Tom S> 7:02 (185, 2xSP 30#)
    Pat B> 4:12 (push ups)
    Shawn C> 7:00 (165, 1xpush ups)
    Jenn 🙂
    Lanna bunches o’ work
    Becca 9:20 (85#sumo, 15#DB)
    Kyle K. 8:51 (205, 2xpu)
    Kirsten 7:38 (135 sumo +2″, 15#DBP)
    Doug 11:31 (135)
    Chris M. 😉
    Sillup :0
    RObbie 🙂
    Andrew 11:30 (4″)
    Kevin 10:27 (95, 30-20-10 push ups)
    Stem 6:40 (2/3 strict pull ups)
    Heath 6:15 (KBDL 88#, BPU)
    Linda 9:15 85# 7:36 (95#, sit up press @15#)
    Daria 7:31 (135, 2xpu@12) 1:01 PR!
    Faith 6:03 (115, 4″)
    TIm C. 9:33 (205, 2xpu) PR!
    Tiago 4:55 Rx +15 def HSPU
    —–
    6:00
    Natalie 7:15 (85, 10#sit up press x2 )
    Nik 3:40 Rx
    John C> 🙂 (215, 2xpush ups)
    Jeff 10:00 (215+2″, 25# sit up press)
    CHris W> 9:59 (55#+4″, #10 push ups)
    Dan R> 14:23 (25# sit up press x2)
    —-
    7:00
    Steve K. 9:47 (2xpu)
    Bob K. 8:33 (185, 35#PP)
    Jay 5:15 (75#, 20#SP)
    Frank W> 7:17 (2/3 HSPU 2″)
    Liz 5:16 (85#, 15#SP)
    Sean B> 10:17 (24# weighted pull up, t2b, 10 cal bike)
    Ana 7:10 (105, bar pu to 14″)

Leave a Reply

Close Menu