WOD
 | Wed, Jan 10 2024 |  |
| Crossfit 20240110 | Deadlift Max | Bar Muscle Up Training W1S3 | Home WOD 20240110 | January 'No Sugar' Challenge |
Crossfit 20240110
(Weight)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or jump
WOD PREP: 4 sets
3 deadlifts
– Start light, then add load to 75% of 1RM and lift every :90
HEAVY DAY! WOD: For load
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max
– Build to a 1-rep-max deadlift
INTENDED STIMULUS
All sets 70-75% or greater; build to a 1-rep-max deadlift.
Lift once every 3:00
STRETCHING:
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
| 0% |  | |  | 0% |
| 1st | 235 Rx | Coach E Wed, Jan 10, 2024 | | 2nd | 195 Rx | Chloe Wed, Jan 10, 2024
Coach B Wed, Jan 10, 2024 | | 3rd | 155 Rx | Amelia Wed, Jan 10, 2024 | | 1st | 430 Rx | Coach C Wed, Jan 10, 2024 | | 2nd | 355 Rx | Joe K Wed, Jan 10, 2024 | | 3rd | 305 Rx | Aaron D Wed, Jan 10, 2024 |
| Coach C | 430 Rx | | | Marcus | 425 Rx | | | Wayne | 425 Rx | | | Joe K | 355 Rx | | | Aaron D | 305 Rx | | | Tony | 275 Rx | | | Nickolas | 245 Rx | | | Coach E | 235 Rx | | | Coach J | 235 Rx | | | Daniel O | 205 Rx | | | Josh | 205 Rx | | | Patrick | 200 Rx | | | Coach B | 195 Rx | | | Chloe | 195 Rx | | | Joanie | 185 Rx | | | Phil | 175 Rx | | | Amelia | 155 Rx | | | Amber H | 155 Rx | | | Paisley | 81.5 Rx | |
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Deadlift Max
(Weight,  Misc Barbell)
Find your 1 rep max deadlift weight.
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Mon,Jun16,2025 Mon,Aug26,2024 Sat,Aug17,2024 Wed,Jan10,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Mar29,2023 Fri,Dec9,2022 Tue,Jul19,2022 Wed,Sep15,2021 Fri,Jun25,2021| 1st | 195 Rx | Coach B Wed, Jan 10, 2024 | | 2nd | 155 Rx | Amelia Wed, Jan 10, 2024 | | 1st | 355 Rx | Joe K Wed, Jan 10, 2024 | | 2nd | 205 Rx | Josh Wed, Jan 10, 2024 | | 3rd | 200 Rx | Patrick Wed, Jan 10, 2024 |
| 1st | 295 Rx | Julie A Mon, Jun 16, 2025 | | 2nd | 280 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 275 Rx | Coach A Sat, Aug 17, 2024 | | 1st | 475 Rx | Nick Sat, Aug 2, 2025 | | 2nd | 455 Rx | Coach C Mon, Jun 16, 2025 | | 3rd | 425 Rx | Brandon Sat, Jan 3, 2026 |
| Marcus | 425 Rx | | | Wayne | 425 Rx | | | Joe K | 355 Rx | | | Tony | 275 Rx | | | Nickolas | 245 Rx | | | Daniel O | 205 Rx | | | Josh | 205 Rx | | | Patrick | 200 Rx | 16th | | Coach B | 195 Rx | | | Joanie | 185 Rx | | | Phil | 175 Rx | | | Amelia | 155 Rx | | | Amber H | 155 Rx | | | Paisley | 81.5 Rx | |
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Bar Muscle Up Training W1S3
(Check In)
Warmup: 2 mins cardio
10 hollow rocks
10 Superman’s
10 Kip swings
8x2 Bar Muscle-Up Negatives
4xMax explosive strict pull-ups
4xMax Box dips
Stretching: 2 rounds
30 secs All 3 Shoulder distractions /side
| 0% | | | | 0% |
| Joe K | Yes | | | Matt | Yes | | | Coach E | Yes | |
|
Home WOD 20240110
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or jump
WOD: EMOTM x 12mins
Min. 1 | 10 burpees + 15 jumping squats
Min. 2 | :30 max-rep dumbbell deadlifts (15-50)
– Use two dumbbells
STRETCHING:
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
| 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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