WOD
 | Sun, Jan 14 2024 |  |
| CrossFit 20240114 | Home WOD 20240114 | 20240114 CrossFit Goals Class | Other Results | January 'No Sugar' Challenge |
CrossFit 20240114
(Reps, Rx+, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike)
2:00 jump rope (any style)
:20 hollow hold
:20 Superman hold
20 plank shoulder taps
5-10 ring rows or 1-5 strict pull-ups
:20 hollow hold
:20 Superman hold
10 shoulder taps, feet elevated on a wall or box
5-10 ring rows or 1-5 strict pull-ups
WOD PREP
WOD: EMOTM x 20mins
Rx+
Min. 1 | 1-3 bar muscle-ups
Min. 2 | :45 max distance handstand walk
Rx
Min. 1 | 4-6 jumping muscle-ups
Min. 2 | :45 handstand walk attempts
Rx2
Min. 1 | 4-6 jumping muscle-ups
Min. 2 | :45 handstand shoulder taps
Rx3
Min. 1 | 6 ring rows + 6 elevated push-ups
Min. 2 | :45 plank shoulder taps
- Score is total of reps from odd minutes plus distance (feet) or reps from the even minutes.
INTENDED STIMULUS
Gymnastics skill day!
At least :15 rest after completing the bar muscle-ups
Take :45 of the even minutes for handstand walk practice
STRETCHING:
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/side
| 0% |  | |  | 0% |
| Natalie | 90 Rx | | | Tracy L | 80 Rx | | | Erandi | 70 Rx2 | |
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Home WOD 20240114
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike)
2:00 jump rope (any style)
:20 hollow hold
:20 Superman hold
20 plank shoulder taps
5-10 dips
:20 hollow hold
:20 Superman hold
10 shoulder taps, feet elevated on a wall or box
5-10 dips
WOD: EMOTM x 20mins
Min. 1 | 3 wall walks
Min. 2 | :45 max distance handstand walk
Min. 3 | 20 hollow rocks
Min. 4 | :45 max-distance handstand walk
Rx2 handstand shoulder taps
Rx3 plank shoulder taps
STRETCHING:
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/side
| 0% | | | | 0% |
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20240114 CrossFit Goals Class
(Check In)
5 minutes of cardio
Stretch:
Shoulders
Bar hangs/kips
Jump rope
Planks/shoulder taps
20 minutes: skill work (pick a movement and stick with it both months)
Ideas: handstands, bar movements, ring movements, pistol squats, jump rope, etc.
Accessory: 16 min EMOTM
Odd minute: kipping toes to bars
Even minute: strict knees to elbows
*pick a rep scheme that is tough but achievable for all 16 minutes
| 0% | | | | 0% |
| Joe K | Yes | | | Coach J | 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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