Daily WOD – Sep 29, 2019

Congratulations to the September 1 year members!

Starting a round every 5 minutes, complete 5 rounds of:

  • Plate run (45/25#)
  • 20 box jumps (24/20″)
  • Max consecutive toes to bar

WOD Notes:  The plate run will be from the garage door to Jefferson St and back into the gym.  We will record total toes to bar completed.  The scale for toes to bar will be either max consecutive hanging knee raises or 15 toes to post.

Community Notes:  Happy Birthday Kevin K!

Nutrition Note:  Day 21 of 40.  What is inflammation? Inflammation is the body’s attempt to heal itself after an injury, defend itself against foreign invaders (such as viruses and bacteria), and repair damaged tissue. There are two types of inflammation: acute and chronic (“systemic”) inflammation. Acute inflammation is short-term and the effects subside after a few days. Examples are a sprained ankle, a cut, or an infection. Systemic inflammation is long-term, low-grade inflammation, present with conditions such as osteoarthritis, autoimmune diseases, allergies, inflammatory bowel disease, etc. Lifestyle and environmental factors can also lead to systemic inflammation, for instance: poor diet, lack of exercise, stress, pollution, etc. Scientists are still working to understand all the health implications of chronic inflammation, but it is believed to play a role in heart disease, diabetes, lung issues, bone health, depression and cancer. By avoiding inflammatory foods (gluten, dairy, sugar, legumes) we can start to reduce systemic inflammation in our bodies. Take it a step further by eating foods known to have anti-inflammatory properties: cold water fish (high in omega-3), cruciferous vegetables, berries, and certain spices such as turmeric, ginger, cayenne, and nutmeg.


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  1. 9:00
    Denel =)
    Janet (12 c AB, 15 T2P)
    Sydney =)
    Abby =)
    Kelly G Rx 60
    Ray Rx 31
    Katie S =)
    Sillup =)
    Karen B =)
    John C =)
    Jim C =)
    Jen C =)

    Swetha =)
    Danielle rx 65
    Chris S =)
    Joe S fidness
    Christine G 54 TU
    Sean B Rx 40

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