WOD
 | Fri, Jan 5 2024 |  |
| CrossFit 20240105 | Home WOD 20240105 | January 'No Sugar' Challenge |
CrossFit 20240105
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
200m run, slow
:30 alternating hamstring scoops
100m run
– Practice maintaining a figure-4 body position on each run
:30 alternating toe touches
200m run, faster
WOD PREP: 2 sets
6 alternating, single-DB hang squat cleans
15 double unders (or scaled version)
– light weight then WOD weight
PARTNER WOD FRIDAY!: For time
800m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (50/35)
30 double-unders
then…
800m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet
Rx2 600m run, 35/20, double-unders or DU attempts (count all jumps)
Rx3 400m run 20/15, single-unders
INTENDED STIMULUS
18:00-24:00 for most
Advanced athletes can push for sub 16:00
Runs completed in 5:00 or less
Each partner completes 5 rounds of the 10 rounds couplet
Dumbbell load should allow for quick and unbroken sets
STRETCHING: 2 sets
1:00 calf roll/side
1:00 quad smash/side
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| 1st | 15:24 Rx2 | Coach E Fri, Jan 5, 2024 | | 2nd | 18:23 Rx2 | Coach B Fri, Jan 5, 2024 | | 1st | 275# max back squat Rx | Joe S Thu, Jan 4, 2024 | | 2nd | 15:24 Rx2 | Joe K Fri, Jan 5, 2024 | | 3rd | 15:58 Rx3 | Coach C Fri, Jan 5, 2024 |
| Daniel O | 23:10 Rx | Jase | | Joe K | 15:24 Rx2 | | | Coach E | 15:24 Rx2 | | | Coach B | 18:23 Rx2 | Talking Heads | | Marcus | 18:23 Rx2 | Talking Heads | | Coach C | 15:58 Rx3 | 'AAA' & Jase | | Albert | 15:58 Rx3 | 'AAA' | | Alice | 15:58 Rx3 | 'AAA' | | Lisa | 23:49 Rx3 | 800m runs | | Elizabeth J | 23:49 Rx3 | 800m runs |
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Home WOD 20240105
(Time, Rx2, Rx3)
TAKE ON TODAY'S CROSSFIT WOD WITH A PARTNER OR BY YOURSELF!
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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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