WOD
 | Tue, Jan 2 2024 |  |
| CrossFit 20240102 | Home WOD 20240102 | January 'No Sugar' Challenge |
CrossFit 20240102
(Time, Rx2, Rx3)
Happy New Year and Welcome to 2024! January’s focus is on preparing for the Open. As we look ahead to the 2024 CrossFit Games Open, expect higher-volume sets of movements, and some movement redundancy within workouts to help build strength and stamina.
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 band pull-aparts
10 hand-release push-ups
10 ring rows
:15-:30 handstand hold
5-10 ring rows
10 band pull-aparts
– Rest :10 between movements
SKILL/STRENGTH: Find a heavy 3-rep sumo deadlift
3-3-3-3-3-3
WOD: 7 rounds for time
10 sumo deadlift high pulls (95/65)
10 handstand push-ups
Rx2 75/55, lower ROM HSPU (no larger than 45# plate), or 7 reps of each movement at Rx standards
Rx3 45/35, pike push-ups from box or stink bugs
INTENDED STIMULUS
8:00-15:00
Advanced athletes should push for sub 7:00
Sumo deadlift high pulls and handstand push-ups in 2 sets or less
STRETCHING: 2 sets
1:00 T-spine foam roll
:30 band pull-aparts
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| 1st | 10:34 Rx2 | Coach E Tue, Jan 2, 2024 | | 2nd | 13:10 Rx2 | Amelia Tue, Jan 2, 2024 | | 3rd | 7:15 Rx3 | Julie A Tue, Jan 2, 2024 | | 1st | 7:19 Rx3 | Carlos Tue, Jan 2, 2024 | | 2nd | 12:17 Rx3 | Matt Tue, Jan 2, 2024 | | 3rd | 12:36 Rx3 | Joe K Tue, Jan 2, 2024 |
| Coach E | 10:34 Rx2 | | | Amelia | 13:10 Rx2 | | | Daniel O | 15:06 Rx2 | | | Julie A | 7:15 Rx3 | 35# | | Carlos | 7:19 Rx3 | 75# | | Marcus | 9:31 Rx3 | 30 ROM HSPU, stink bugs #75 | | Coach A | 9:37 Rx3 | 55# | | Tracy B | 11:09 Rx3 | 65# | | Tony | 11:10 Rx3 | 75# | | Tracy L | 11:25 Rx3 | 55# | | Natalie | 11:30 Rx3 | | | Lisa | 11:43 Rx3 | 40# | | Matt | 12:17 Rx3 | 75# | | Elizabeth J | 12:25 Rx3 | 55# | | Joe K | 12:36 Rx3 | 75# | | Nickolas | 12:40 Rx3 | 65# | | Phil | 14:05 Rx3 | 65# | | Brook | 8:16 | 15# | | Coach C | 8:29 | 95# sdhp, 40# strict press |
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Home WOD 20240102
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 band pull-aparts
10 hand-release push-ups
:15-:30 handstand hold
10 hand-release push-ups
10 band pull-aparts
– Rest :10 between movements
SKILL/STRENGTH: Find a heavy 3-rep DB sumo deadlift
3-3-3-3-3-3
WOD: 7 rounds for time
5 left-arm dumbbell sumo deadlift high pulls (15-50)
5 right-arm dumbbell sumo deadlift high pulls
10 handstand push-ups or any scaled version
STRETCHING: 2 sets
1:00 T-spine foam roll
:30 band pull-aparts
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January 'No Sugar' Challenge
Jan 1, 2024 - Jan 31, 2024 (31 Days) 
Time to detox from all the holiday cakes, cookies, and candies.
Your goal is to not eat any food which contains added sugar. Record each day in January where you succeed in avoiding added sugar.
Natural sugars are OK, it's just added sugars we're looking to avoid.
READ YOUR PACKAGING LABELS.
If the food you're eating contains 0 grams of added sugar then you're fine. If there is any added sugar then pass on it. You can count it if it contains artificial sugar; however, be careful as many artificial sweeteners can have long term consequences. For extra credit, avoid artificial sweeteners too!
Get used to reading nutrition labels. You might be surprised to find your favorite food has added sugar. While you're at it, read the ingredient lists. If you can't pronounce it, or do not know what it is, then it's a good idea to pass on it as well.
| Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Joe K | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Amber H | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Wayne | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Marcus | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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