WOD
 | Mon, Jan 8 2024 |  |
| CrossFit 20240108 | Home WOD 20240108 | January 'No Sugar' Challenge |
CrossFit 20240108
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 jumping jacks
:30 band pull aparts (light band)
5-10 hand-release push-ups
5-10 ring rows
:30 mountain climbers
:30 banded good mornings
5-10 kip swings
:30 up-downs
5-10 chin-over-bar pull-ups
:30 burpees
5-10 chest-to-bar pull-ups
SKILL/STRENGTH: EMOTM x 8mins
1 hang power snatch
1 high hang power snatch
– Build in load, but only as quality mechanics allow
WOD: 3 rounds for time:
15 hang power snatches (95/65)
15 chest-to-bar pull-ups
Rx2 75/55, pull-ups
Rx3 45/35, jumping chest-to-bar pull-ups
INTENDED STIMULUS
Sub 10:00; advanced athletes push for sub 5:00
Chest-to-bar pull-ups in 1-2 sets each round
Hang power snatches in 1-2 sets each round, starting out unbroken
STRETCHING:
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/side
| 100% |  | |  | 0% |
| 1st | 4:45 Rx3 | Coach B Mon, Jan 8, 2024 | | 2nd | 6:28 Rx3 | Chloe Mon, Jan 8, 2024 | | 3rd | 7:06 Rx3 | Amelia Mon, Jan 8, 2024 | | 1st | 8:22 Rx2 | Joe S Mon, Jan 8, 2024 | | 2nd | 11:03 Rx2 | James H Mon, Jan 8, 2024 | | 3rd | 7:50 Rx3 | Aaron D Mon, Jan 8, 2024 |
| Marcus | 9:42 Rx | | | Tracy B | 8:17 Rx2 | | | Joe S | 8:22 Rx2 | C2B | | Daniel O | 9:42 Rx2 | | | James H | 11:03 Rx2 | | | Coach B | 4:45 Rx3 | 55# | | Chloe | 6:28 Rx3 | | | Amelia | 7:06 Rx3 | 55# | | Tracy L | 7:20 Rx3 | | | Albert | 7:40 Rx3 | | | Aaron D | 7:50 Rx3 | 65# | | Julie A | 7:53 Rx3 | | | Matt | 7:58 Rx3 | 75# | | Elizabeth J | 8:33 Rx3 | | | Joanie | 8:37 Rx3 | | | Carlos | 8:53 Rx3 | 65# | | Alice | 3:53 | 15# | | Brook | 4:05 | 15# | | Wake | 5:50 | 6# | | Lisa | 7:02 | 25# | | Gayle | 8:05 | PVC | | Tony | 8:22 | Rx2, 10 pullups |
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Home WOD 20240108
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 jumping jacks
:30 band pull aparts (light band)
5-10 hand-release push-ups
5-10 renegade rows (no weight)
:30 mountain climbers
:30 banded good mornings
:30 up-downs
5-10 renegade rows (light weight)
:30 burpees
renegade rows (WOD weight)
SKILL/STRENGTH: EMOTM x 8mins
1 DB hang power snatch
1 DB high hang power snatch
– Build in load, but only as quality mechanics allow
WOD: 3 rounds for time:
18 alternating dumbbell hang snatches (15-50)
16 alternating renegade rows (15-50)
14 V-ups
– Use one dumbbell for the snatches
– Use two dumbbells for the renegade rows
STRETCHING:
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/side
| 0% | | | | 0% |
|
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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