WOD
 | Wed, Feb 1 2023 |  |
| CrossFit 20230201 | Home WOD 20230201 | Other Results | Protein Challenge |
CrossFit 20230201
(Time, Rx2, Rx3)
Warmup: 2 rounds
20 sec plank hold
10 DB goblet squats
20 sec hang from the pull-up bar
10 box jump-overs
10 cossack squats
Front Squat Mobility: 2 rounds
- 10 front rack elbow pulses
- 20 sec partner hang thoracic stretch /partner
Front Squats - 5-5-5-5-5-5
(work to 80% of max)
Partner WOD: 5 Rounds
- 30 Alt DB Snatch
- 20 Box Jump Overs (24/20)
(partners trade off as often as needed, but 'resting' partner hangs from the pullup bar)
Rx - 50/35
Rx2 - 35/25, step overs OK
Rx3 - 20/10, lower box, partner holds bottom of ring row
| 0% |  | |  | 0% |
| 1st | 15:11 Rx | Coach E Wed, Feb 1, 2023 | | 2nd | 15:56 Rx2 | Coach A Wed, Feb 1, 2023
Coach B Wed, Feb 1, 2023 | | 1st | 15:24 Rx2 | Patrick Wed, Feb 1, 2023 | | 2nd | 13:31 Rx3 | Phil Wed, Feb 1, 2023 | | 3rd | 15:24 Rx3 | Josh Wed, Feb 1, 2023 |
| Coach E | 15:11 Rx | Team: Janily | | Andrew | 14:45 Rx2 | w/ Rohini | | Patrick | 15:24 Rx2 | w/ Son! | | Coach B | 15:56 Rx2 | Team: Broanna | | Coach A | 15:56 Rx2 | Broanna | | Omar | 16:40 Rx2 | w/ Sushant | | Sushant | 16:40 Rx2 | w/ Omar | | Phil | 13:31 Rx3 | w/ Wayne | | Wayne | 13:31 Rx3 | w/ Phil | | Rohini | 14:45 Rx3 | w/ Andrew | | Tricia | 15:01 Rx3 | | | Lisa | 15:01 Rx3 | | | Elizabeth J | 15:01 Rx3 | | | Dan | 15:11 Rx3 | Team: Janily | | Josh | 15:24 Rx3 | w/ Dad | | Marcus | 15:59 Rx3 | w/ Matt | | Matt | 15:59 Rx3 | w/ Marcus | | Daniel O | 10:00 | injury modifications | | Coach J | 15:11 | Tan: Janily / Injury modification |
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Home WOD 20230201
(Reps)
Warmup: 2 rounds
- 30 sec alt cossack squats
- 30 sec rest
- 30 sec wall squats
- 30 sec rest
WOD: 7 min AMRAP
- max Air Squats
Stretch:
- 1 min foam roll Quads
- 1 min foam roll Lower Back
- 1 min foam roll Calves
| 0% | | | | 0% |
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Protein Challenge
Feb 1, 2023 - Feb 28, 2023 (Individual Goal 50) 
Goal: Eat More Protein
Why: Protein is the key component needed to build muscle and improve metabolism. It also helps keep you satiated throughout the day.
Every meal should revolve around protein. Aim to get at least 20 grams of protein each meal (the more the better).
If you don't want to count calories or macros, that's ok. Just work to get a palm sized piece of meat or similar protein source at each meal, or use protein powder in your oatmeal or pancakes. Get creative.
Record how many meals each day you eat with at least 20 grams of protein. Goal is 50 meals.
| Coach J | | | Coach E | | | Tricia | | | Joe K | | | Coach B | | | Matt | | | Tracy L | | | Coach A | | | Aaron D | |
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