WOD
 | Tue, Jan 9 2024 |  |
| CrossFit 20240109 | Home WOD 20240109 | January 'No Sugar' Challenge |
CrossFit 20240109
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
PARTNER ROWLING: On an 8:00 clock
Partner A rows 100m
For every meter partner A rows under or over 100m, BOTH partners must perform that many reps of a penalty movement
As soon as partner A gets off of the rower, partner B starts on their own 100m row
Penalty movements:
Air squats
Burpees
Push-ups
Jumping jacks
Sit-ups
SKILL/STRENGTH:
400m partner medicine ball carry
– Trade off as needed (heavy)
WOD: AMRAP x 5mins
Row 500m
Max wall-balls (20/14)
– Rest 5:00 –
AMRAP 5:00
Row 500m
Max med-ball cleans (20/14)
Rx2 400m, 14/10
Rx3 300m, 10/8
INTENDED STIMULUS
60-100+ total reps
2:00+ each AMRAP to accumulate reps
Double all-out effort AMRAP workout with built-in rest
STRETCHING:
1:00 foam roll upper back
1:00 bottom of squat hold (relaxed)
| 0% |  | |  | 0% |
| 1st | 84 Rx | Amelia Tue, Jan 9, 2024 | | 2nd | 73 Rx | Tracy L Tue, Jan 9, 2024 | | 3rd | 71 Rx | Coach E Tue, Jan 9, 2024 | | 1st | 78 Rx | Coach J Tue, Jan 9, 2024 | | 2nd | 68 Rx | James H Tue, Jan 9, 2024 | | 3rd | 64 | Joe S Tue, Jan 9, 2024 |
| Katie A | 91 Rx | | | Amelia | 84 Rx | | | Coach J | 78 Rx | | | Marcus | 77 Rx | | | Tracy L | 73 Rx | | | Coach E | 71 Rx | | | James H | 68 Rx | | | Coach A | 65 Rx | | | Tracy B | 50 Rx | | | Nickolas | 81 Rx2 | 500m | | Lisa | 54 Rx2 | 500m | | Natalie | 60 Rx3 | 500m row | | Wake | 90 | 8# | | Brook | 89 | 8# | | Joe S | 64 | scaled |
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Home WOD 20240109
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
10 Air squats
5 Burpees
10 Push-ups
5 Sit-ups
SKILL/STRENGTH:
400m medicine ball carry (heavy)
WOD: AMRAP x 5mins
Run 500m
Max single-dumbbell thrusters (15-50)
– Rest 5:00 –
AMRAP 5:00
Run 500m
Max alternating single-arm dumbbell squat cleans
– Use one dumbbell
STRETCHING:
1:00 foam roll upper back
1:00 bottom of squat hold (relaxed)
| 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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