WOD
 | Sat, Jan 13 2024 |  |
| Barbell Strength 20240113 | Clean and Jerk Max | Home WOD 20240113 | Other Results | January 'No Sugar' Challenge |
Barbell Strength 20240113
(Check In)
Warmup: Team Race
Barbell/Snatch warmup
Split Snatch
(keep it light. work on movement consistency and technique)
Zombie Squats 5-5-4-4-3-3
(moderate weight. focus on keeping body upright)
Clean & Jerk
(build to heavy)
Accessory:
- 3 Wall Walks (perfect form)
- 20 Weighted Situps (heavy)
- 100 Banded Face Pulls
Stretch: spend 5 mins mobilizing whatever ails you
| 0% |  | |  | 0% |
| Coach A | Yes | | | Coach E | Yes | | | Coach B | Yes | | | Joe S | Yes | | | Tony | Yes | | | Matt | Yes | | | Erandi | Yes | |
|
Clean and Jerk Max
(Weight,  Cleans)
Find Your 1 Rep Max Clean and Jerk Weight
| 100% | | | | 0% |
Planned: Tue,Nov26,2024 Sat,Oct26,2024 Wed,Feb28,2024 Tue,Feb6,2024 Sat,Jan13,2024 Mon,Mar7,2022 Tue,Jan25,2022 Sat,Jan1,2022 Sun,Apr25,2021 Mon,Feb22,2021 Wed,Feb17,2021 Mon,Jan25,2021| 1st | 140 Rx | Coach A Sat, Jan 13, 2024 | | 2nd | 135 Rx | Coach E Sat, Jan 13, 2024 | | 3rd | 115 Rx | Coach B Sat, Jan 13, 2024 | | 1st | 185 Rx | Matt Sat, Jan 13, 2024 | | 2nd | 165 Rx | Joe S Sat, Jan 13, 2024 |
| 1st | 142 Rx | Coach A Sat, Mar 9, 2024 | | 2nd | 140 Rx | Coach E Wed, Feb 28, 2024 | | 3rd | 120 Rx | Tracy L Sat, Oct 26, 2024
Coach B Wed, Feb 28, 2024 | | 1st | 225 Rx | Joey P Sat, Oct 26, 2024 | | 2nd | 215 Rx | Coach C Tue, Feb 6, 2024 | | 3rd | 210 Rx | Joe K Wed, Feb 28, 2024 |
| Matt | 185 Rx | 4th | | Joe S | 165 Rx | | | Tony | 165 Rx | | | Coach A | 140 Rx | | | Coach E | 135 Rx | | | Coach B | 115 Rx | | | Erandi | 60 Rx | |
|
Home WOD 20240113
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
SKILL/STRENGTH: EMOTM x 6mins
Min. 1 | Plank hold
Min. 2 | Flutter kicks
WOD: 10 rounds for time
16 walking lunge steps
10 burpees
STRETCHING:
30 reach-roll-lifts
50 banded face pulls
| 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 |
|
