WOD
 | Thu, Jan 11 2024 |  |
| CrossFit 20240111 | Squat Program 20240111 | Home WOD 20240111 | January 'No Sugar' Challenge |
CrossFit 20240111
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 mountain climbers
10 alternating step-ups
10 easy ring rows
5 box jumps, slow – Step down from the box
10 strict AbMat sit-ups
:30 mountain climbers
10 alternating step-ups
10 single-ring ring rows
10 box jumps, fast – Step down from the box
10 AbMat sit-ups
STRENGTH/SKILL: Rope Climb Warm-Up & Review
2 rope lowers
2 jump to hang R/L
2 rope cinches
1 x 2-rope pulls + cinches
3:00 rope climb practice
WOD: 5 rounds for time
2 rope climbs
10 GHD sit-ups
20 box jumps (24/20)
– Step down from the box
Rx2 1 rope climb, GHD sit-ups to parallel or Abmat sit-ups
Rx3 1/2 rope climb or 3 rope lowers, hollow rocks, box step-ups (12 in)
INTENDED STIMULUS
12:00-18:00
Each round in 3:30 or less
Rope climbs in :30-1:00
Sit-ups in :20-:45
Box jumps in :45-1:30
STRETCHING:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
| 0% |  | |  | 0% |
| Coach J | 12:43 Rx | | | Coach E | 14:45 Rx | | | Joe K | 13:01 Rx2 | | | Marcus | 13:07 Rx2 | | | Tracy B | 12:20 Rx3 | | | Daniel O | 13:19 Rx3 | 1/2 climb / 24 in jumps | | Coach A | 13:42 Rx3 | | | Brook | 11:00 | 2x12’ climbs | | Wake | 11:26 | 1x12’ climb |
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Squat Program 20240111
(Check In)
Warmup
Back Squat
- 1 x 10 @ 60%
- 1 x 8 @ 70%
- 1 x 6 @ 75%
- 1 x 4 @ 80%
Front Squat
- 1 x 5 @ 60%
- 3 x 5 @ 70%
Stretch
- 1 min couch stretch /leg
- 2 min seated cross-leg (switch legs halfway through)
| 0% | | | | 0% |
| Marcus | Yes | | | Coach A | Yes | | | Coach J | Yes | | | Matt | Yes | | | Natalie | Yes | | | Joe S | Yes | |
|
Home WOD 20240111
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 mountain climbers
10 alternating step-ups
10 dips
5 box jumps, slow – Step down from the box
10 strict AbMat sit-ups
:30 mountain climbers
10 alternating step-ups
10 dips
10 box jumps, fast – Step down from the box
10 AbMat sit-ups
WOD: 5 rounds for time
10 dumbbell power cleans (15-50)
10 weighted sit-ups (20/15)
20 box or object jumps (knee height)
– Use two dumbbells for the cleans
– Use a light object for the sit-ups
STRETCHING:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
| 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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