WOD
 | Thu, Jan 4 2024 |  |
| CrossFit 20240104 | Home WOD 20240104 | Other Results | January 'No Sugar' Challenge |
CrossFit 20240104
(Weight)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
1:00 calories on a machine
10 twist and reaches
10 alternating cossack squats
5 goblet squats (light)
5 paused goblet squats (light)
WOD WARM-UP:
3 back squat initiations - Chest up & hips back
3 above-parallel back squats - Hold just above parallel for 3-sec & chest up
5 back squats
Then...3-4 sets:
5-7 back squats
WOD: HEAVY DAY! For load
10-10-7-7-4-4-1-1:
Back squat
INTENDED STIMULUS
Heavy day relative to each athlete's capacity
Build in load across as many sets as possible
10 reps around 50% of 1-rep-max
7 reps around 60%
4 reps around 70%
1 rep around 80%+
STRETCHING: 2 sets
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
| 0% |  | |  | 0% |
| 1st | 180 Rx | Coach A Thu, Jan 4, 2024
Coach E Thu, Jan 4, 2024 | | 2nd | 165 Rx | Erandi Thu, Jan 4, 2024 | | 3rd | 155 Rx | Julie A Thu, Jan 4, 2024 | | 1st | 365 Rx | Coach C Thu, Jan 4, 2024 | | 2nd | 295 Rx | Joe K Thu, Jan 4, 2024 | | 3rd | 275 Rx | Joe S Thu, Jan 4, 2024 |
| Coach C | 365 Rx | | | Wayne | 295 Rx | | | Joe K | 295 Rx | | | Joe S | 275 Rx | | | Marcus | 240 Rx | | | Coach J | 225 Rx | | | Daniel O | 215 Rx | | | Tony | 215 Rx | | | Carlos | 215 Rx | | | Coach E | 180 Rx | | | Coach A | 180 Rx | | | Erandi | 165 Rx | | | Tracy B | 165 Rx | | | Joanie | 155 Rx | | | Julie A | 155 Rx | | | Amber H | 125 Rx | | | Natalie | 105 Rx | | | Brook | 45 Rx | PR |
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Home WOD 20240104
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
10 twist and reaches
10 alternating cossack squats
5 goblet squats (light)
5 paused goblet squats (light)
WOD WARM-UP:
2 sets:
5 walking lunges
5 DB front squats
WOD: 7 x 1:00 rounds for reps of...
20 walking lunges
Max-reps dumbbell front squats (15-50)
– Rest 1:00 between rounds
– Use two dumbbells
STRETCHING: 2 sets
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
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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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