WOD
 | Wed, Jan 3 2024 |  |
| CrossFit 20240103 | Home WOD 20240103 | January 'No Sugar' Challenge |
CrossFit 20240103
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
:30 row (fast pace)
10 single-arm kettlebell shoulder presses/arm
10 push-ups to down dog
:30 row (sprint pace)
:30 single-arm kettlebell overhead hold/arm
10 burpees over the rower
SKILL/STRENGTH: 4 sets
7 single-arm KB Russian swings/arm
– Build in load
WOD: For time
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (53/35)
Rx2 35/26
Rx3 18-15-12-9-6-3 Calorie row, 18/9
INTENDED STIMULUS
10:00-15:00
Complete 21 calories in 1:15 or less
Complete all 4 Turkish get-ups in 1:00 or less
STRETCHING: 2 sets
:30 child’s pose
:15-:30 Samson stretch/leg
| 0% |  | |  | 0% |
| 1st | 19:54 Rx2 | Amelia Wed, Jan 3, 2024 | | 2nd | 13:15 Rx3 | Tracy L Wed, Jan 3, 2024 | | 3rd | 14:11 Rx3 | Chloe Wed, Jan 3, 2024 | | 1st | 18:57 Rx2 | James H Wed, Jan 3, 2024 | | 2nd | 10:31 Rx3 | Coach C Wed, Jan 3, 2024 | | 3rd | 11:52 Rx3 | Matt Wed, Jan 3, 2024 |
| Katie A | 15:05 Rx2 | | | Marcus | 16:15 Rx2 | | | James H | 18:57 Rx2 | | | Daniel O | 19:34 Rx2 | | | Amelia | 19:54 Rx2 | Run | | Wayne | 24:29 Rx2 | Run | | Coach C | 10:31 Rx3 | Bike | | Matt | 11:52 Rx3 | 26# | | Tracy L | 13:15 Rx3 | 18# | | Chloe | 14:11 Rx3 | | | Aaron D | 14:56 Rx3 | Run | | Nickolas | 16:22 Rx3 | 21 / 26# | | Amber H | 17:25 Rx3 | Run | | Tony | 17:44 Rx3 | 18# / run | | Erandi | 18:18 Rx3 | | | Lisa | 18:58 Rx3 | Rx reps | | Alice | 19:38 Rx3 | Bike | | Albert | 13:20 | Bike, Rx3 reps, 5# | | Phil | 16:33 | Rx3 reps, 5# |
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Home WOD 20240103
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
:30 run (moderate pace)
10 knee push-ups
:30 stink bug hold
:30 run (fast pace)
10 single-arm KB/DB shoulder presses/arm
10 push-ups to down dog
:30 row (sprint pace)
:30 single-arm KB/DB overhead hold/arm
SKILL/STRENGTH: 4 sets
7 single-arm KB/DB Russian swings/arm
– Build in load
WOD: For time
14-12-10-8-6-4-2:
Shuttle runs (25 ft) (1 rep = 25 ft down/25 ft back)
– Complete 2 dumbbell Turkish get-ups/arm (15-50) after each set
STRETCHING: 2 sets
:30 child’s pose
:15-:30 Samson stretch/leg
| 0% | | | | 0% |
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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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