WOD
 | Sun, Jan 7 2024 |  |
| CrossFit 20240107 | 20240107 CrossFit Goals | Home WOD 20240107 | January 'No Sugar' Challenge |
CrossFit 20240107
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
Row or bike 1:00
-Rest :20
20 Shoulder taps
10 Shoulder taps in pike
5 Partial wall walk
2 Wall walk
5 Partial kick-up
:20 Handstand hold
SKILL WORK: Accumulate
50 good mornings (empty barbell)
WOD: 3 rounds for time
10 shoulder presses (115/75)
:20 handstand hold
10 overhead lunges
:20 L-sit hold
Rx2 75/55, L-sit hold (knees bent)
Rx3 45/55, overhead lunges, plank hold
INTENDED STIMULUS
10:00-15:00
Shoulder presses in 2 sets or less
Unbroken handstand holds and overhead lunges
L-sit holds in 3 sets or less
STRETCHING:
1:00 doorway pec stretch/side
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20240107 CrossFit Goals
(Check In)
5 minutes of cardio
Stretch:
Shoulders
Bar hangs/kips
Jump rope
Planks/shoulder taps
20 minutes: skill work (pick a movement and stick with it both months)
Ideas: handstands, bar movements, ring movements, pistol squats, jump rope, etc.
Accessory: 2 rounds
15 side plank hip dips/side
30s handstand hold
10 wall ball dead bugs
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| Matt | Yes | | | Joe K | Yes | | | Coach J | Yes | | | Coach A | Yes | | | Coach E | Yes | |
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Home WOD 20240107
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
Row or bike 1:00
-Rest :20
20 Shoulder taps
10 Shoulder taps in pike
5 Partial wall walk
2 Wall walk
5 Partial kick-up
:20 Handstand hold
SKILL WORK: Accumulate
50 PVC good mornings
WOD: 3 rounds for time
10 dumbbell shoulder presses (15-50)
:20 handstand hold
10 single-arm dumbbell overhead lunges
:20 L-sit hold
– Use two dumbbells for the shoulder presses and one for the lunges
STRETCHING:
1:00 doorway pec stretch/side
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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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