WOD
 | Fri, Jan 12 2024 |  |
| CrossFit 20240112 | Home WOD 20240112 | Bar Muscle Up Training W2S4 | January 'No Sugar' Challenge |
CrossFit 20240112
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
200m run, slow
10 alternating hamstring scoops
10 arm swings
100m run
– Practice maintaining a figure-4 body position on each run
200m run, faster
10 unweighted good mornings
10 arm circles
WOD PREP:
5 KB deadlifts
5 KB Russian swings
5 KB swings
5 unweighted walking lunges
5 light kettlebell walking lunges
5 workout load kettlebell lunges
PARTNER WOD FRIDAY!: For time
800m run
80 KB swings (53/35)
80 KB walking lunges
800m run
– Run together, and split KB work as desired
Rx2 600m run, 60 reps, 35/26
Rx3 400m run, 60 reps, 26/18
INTENDED STIMULUS
Sub 20:00
Runs in less than 5:00 each at a consistent pace
Minimal rest and fast transitions on the shared kettlebell work
STRETCHING: 3 sets
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
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| 1st | 13:17 Rx2 | Erandi Fri, Jan 12, 2024 | | 2nd | 13:48 Rx2 | Tracy L Fri, Jan 12, 2024 | | 3rd | 15:25 Rx2 | Coach B Fri, Jan 12, 2024 | | 1st | 14:20 Rx | Coach C Fri, Jan 12, 2024 | | 2nd | 13:17 Rx2 | Patrick Fri, Jan 12, 2024
Josh Fri, Jan 12, 2024 | | 3rd | 13:48 Rx2 | Coach J Fri, Jan 12, 2024 |
| Marcus | 14:20 Rx | MAC | | Coach C | 14:20 Rx | MAC | | Josh | 13:17 Rx2 | The Terrible Three | | Patrick | 13:17 Rx2 | The Terrible Three | | Erandi | 13:17 Rx2 | The Terrible Three | | Coach J | 13:48 Rx2 | Rx distance & reps | | Tracy L | 13:48 Rx2 | Rx distance & reps | | Coach B | 15:25 Rx2 | Broais | | Paisley | 15:25 Rx3 | Broais | | Daniel O | 16:14 Rx3 | Joanesse | | Joanie | 16:14 Rx3 | Joanesse | | Phil | N/A | Strict press strength work #80 1x max |
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Home WOD 20240112
(Time)
SEE TODAY'S CROSSFIT WOD - DO WITH A PARTNER OR TRY IT BY YOURSELF!
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Bar Muscle Up Training W2S4
(Check In)
Warmup: 2 mins cardio
3 sets: 6-8 reps
PVC lay pull downs
8 minute EMOM
Max box dips
10 x max strict pull-ups
-1 sec hold at top
Accessory: 4 rounds
20 sec hollow hold
20 band pull aparts
6-12/side single arm dumbbell kneeling press
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| Matt | Yes | | | Joe K | Yes | | | Coach E | Yes | |
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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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