Daily WOD – Sep 9, 2019

Robbie showing some handstand skills too!

“2019 Nutrition Challenge Performance Test”

Buy-in:

  • Max consecutive strict pull ups

Complete for time (15 min cap):

  • 1000/800m row
  • 40 wallballs (20/14# to 10/9′)
  • 30 medball sit ups (20/14#)
  • 20 burpees
  • 10 power clean and jerks (135/95#)

WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter.

Nutrition Challenge Day 1:  IT’S GAME TIME!!!! Our 2019 Fall Nutrition Challenge starts tomorrow morning. That means 40 days of determination and clean eating! If you’ve been living under a rock and haven’t seen any of our nutrition challenge posts, click HERE to read all about it.  And if you’ve been procrastinating, there’s still time to sign up! Add your name to this spreadsheet and talk to us ASAP to set up an eating plan.

For our *52* currently registered challenge participants – spend some time tonight figuring out your meals for tomorrow. Having a plan in place makes it infinitely more likely you’ll succeed! Remember that all participants are expected to keep a food log for the duration of challenge, and complete the performance test on 9/9 and 10/18. Questions or concerns? Hit us up by email or on the ICA Nutrition Facebook group. Let’s do this ICA!!!

Community Notes:  Happy Birthday BWat, Coach Heather, and Sydney!

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This Post Has 5 Comments

  1. 10 SPU
    10:30 800mrow, 125PC

  2. Results:
    5:15
    JIm C 1/3:50/12:42 (95HPC)
    Tyler 13/3:43/10:18 (95HPC)
    Franco 16/:)/15:03 (PC)
    Frank N. 16/3:59/12:09 (20# to 8′, 125#PC)
    Jason V. 15/3:29/9:48 Rx
    Dan E. 16/3:41/9:07 Rx
    Zach 18/:)
    KtS 16/:)/9:20 (10 cal air bike, 10# WB)
    Danielle 11/3;51/13:55 (75#)
    Faith 1+10 black/3:27/11:37 (plank burpee/75#PC)
    Missy 10/3:15/10:54 (85#HPC)
    Diana 4/3:26/9:40 (75#HPC, 10#)
    Steve M. 19/3:12/12:44 Rx
    Murray 6/3:40/9:43 Rx
    Robin 2+5black/3:40/13:25 (10#, 75/some overhead)
    Kelly G. 3+15blk/3:39/10:40 (10#, 65)
    Bill 20/:)/12:30 (95#HPC, 14#)
    Sean G> 23/:)/11:48 (95#HPC, 14#)

  3. Results:
    6:15
    BWat 11.9 @19/3:43.5/11:12 (16#WB, box burpee, sit ups)
    Sabrina 6/3:18/11:10 (14#, 85#)
    Iggy 9/3:34/9:35 Rx
    Craig 15/3:46/12:02 (PC)
    Vollmer 18/3:55/11:47 Rx
    Jess V. 4/3:20/11:17 (10#, 65#)
    DE 23/3:34/9:10 Rx
    KtL 4/3:22/10:12 (75#)
    Nicole 7 DBL BLK/3:19/18:34 (75#)
    Becca 4 (P)/3:29/10:54 (12#WB, 45#)
    Karen B. 3 P/3:26/11:17 (8#WB, 45#)
    Jesse St. 10/3:56/12:56 (135PC)
    —-
    9:00
    Pugh 11/3:50/9:46 (10 cal airbike)
    JOhn 21/4:03/9:04 Rx
    —–
    9:30
    Dominika 2/3:25/12:13 (10#/65#)
    Swetha 20 bar#18)/4:18/13:16 (8#, su, plank burpees, 35#HPC)
    Maggie 12/2:56/14:00
    Julie 6 black/3:21/11:00 (65#, 10#)
    KtN 6/3:23/10:59 (65#C&J)
    Tanya 9/3:09/10:23 Rx
    Ed 1/3:52.5/Cap 8 PC&J
    Daria 8/3:35/12:34 (65#, 8#)
    Becky 17/4:02/13:49 (40deads, 6#, sit ups)
    Jesse Sy 12/3:07/11:42 (75#)
    Allison 18 bar@18/3:11/12:01 (14#/75#)
    Megan S. 1/10P/3:19/12:54(8#WB, 75#)
    Jenn 15 /3:23/9:44 Rx
    Kerri 4P+R/3:26/13:12 (55#)
    Megan V. 10/3:41/10:06 (10#WB, 55#C&J)
    —–
    4:00
    Paul :)/4:02/12:35 (53#KB/su)
    Tom S. 10/4:00/13:04 (53KB, su)
    Heath 14 BPU/3:36/12:42 (8#WB/su8#/55#)
    Marissa W. 2.5/3:36/11:16 (8#WB/8#su, 55)
    Ryan A. 1/3:59/14:45 20#/su/star jump/HPC
    Fili 9/3:43/13:51 Rx
    Bri 4/3:47/10:41 (12#WB, su, 75#clean)
    Chris S. 5G+B/3:34/12:44 (75#, 14WB)
    Kyle K. 10/3:40/12:26 (145PC, 50 bicycles)
    Jason S. 10/3:59/11:48 (75PCJ, su)
    Bre 1/3:25/14:14 (14#, 75HCJ)
    Emmy 4/3:22/11:42 (75#CJ)
    Steph 2BB/3:37/12:20 (55, 12)
    Pat B. 6/3:43/12:54 (16#, 135)
    Ian C. 2+4GG/4:24/10:53 (12#, pu, 55#)
    Rob M. 11/4:00/15:00 su, 14#, 75#
    Robbie 18/3:39/10:15 Rx
    Linda 30#19/4:04/12:33 (55#, 8#)
    Chris M. 1+16 #19/3:47/19:26
    NIck L. 13/3:40/12:29 (115)
    Shawn C. 8/3:42/10:40 (14#WB)

    1. Chris M 14:26

  4. 5:00
    Erin 6, 10:51 (3:18 2,000m bike) Rx
    Nikki 1.66, 12:05 (3:22.4, 75)
    Abby M. 3, 12:00 (55)
    Jeff 9, 13:16 (3:55, 95)
    DT 12, 14:04 (3:46, 95)
    Kyle K. 1, 13:37 (3:35.5, 115y)
    Bob B. 5, 14:48 (3:57) Rx
    Sigal 14, 14:24 (4:17) Rx (did you hit the time cap?)
    Tim C. 15, 11:42 (3:50, 16#, 95)
    Boelker 18, 9:46 (3:30.1) Rx
    PTS 18, 11:10 (3.34.5) Rx
    Dan T. 22, 12:46 (3:54, 95)
    Duris 20, 10:51 (3:48)
    Rocco 12, 12:31 (4:05.4, 115)
    Marco M. 2, 12:58 (800m, 8#, 55 HPCJ)
    Denise 10 @ 19 (bar row), 14:05 (4:20, 6#, 35)
    Cindy 3, 11:46 (3:18, 12#, sit-ups, 55)
    Janet 8, 15:03 (3:11, 95 @ 7reps)
    Ben 4, 15:00 (4:09, 95 @ 6reps)

    6:00
    Erik 9, 14:12 (3:47, 14, 115)
    Pete 6 Purple, 14:48 (4:26, 14, 95)
    Tobin 6, 10:34 (3:24, 75)
    Blake 11, 12:44 (3:40) Rx
    Shawn F. 9, 11:50 (3:37) Rx
    Mike C. 5 @ 19 (bar row), 14:56 (4:03, 10#, HPCJ 75)
    Chris W. 6 @ 19 (bar row), 14:58 (4:57, 10#, sit-ups, 75)
    Sikora 14, 10:33 (4:28, 14, 115)
    Moira 13 RR, 10:55 (4:13, underhand WB, deadbugs, chargers, 35)
    Mel 10 RR, 9:34 (3:30 600m, 30WB, Squats, push-ups @ bar, push press)
    DR 14, 12:47 (3:44, 16#, 105)
    Natalie 7 @ 21 (bar row), 12:08 (3:38, 6, burpee to 16″ box, 55# Hang CJ)

    7:00
    Nik 20, 8:36 (3:30) Rx
    Liz 2, 13:50 (3:30, 10, 65)
    Keith 16, 12:10 (3:52, 95)
    Sean 16, 12:53 (3:42) Rx
    Ricky 19, 8:28 (3:22) Rx
    Sean B. 9 15:00 (3:43, 4 CJ @ 135)
    Frank 7, 11:14 (3:22) Rx
    Steve K. 14, 14:04 (3:42) Rx

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