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)