WOD
 | Mon, Jan 15 2024 |  |
| CrossFit 20240115 | Home WOD 20240115 | Other Results | January 'No Sugar' Challenge |
CrossFit 20240115
(Weight)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
:30 plank jacks
10 air squats
10 shoulder tap + shoulder tap + push-up
10 band pull aparts
WOD PREP:
5-5-2-2 Hang squat cleans
– Build in load across all sets to 70% 1RM and rest 1:30 between each
HEAVY DAY! WOD: For load
2-2-2-2-2
Hang squat cleans
– Lift once every 4:00
INTENDED STIMULUS
All sets 70% or more of 1-rep-max clean
Build to a 2-rep-max
Each set is unbroken and from above the knees
STRETCHING: 2 sets
:30 frog stretch
:30 couch stretch/leg
| 0% |  | |  | 0% |
| 1st | 105 Rx | Coach B Mon, Jan 15, 2024 | | 2nd | 100 Rx | Amelia Mon, Jan 15, 2024 | | 3rd | 90 Rx | Chloe Mon, Jan 15, 2024 | | 1st | 165 Rx | Josh Mon, Jan 15, 2024 | | 2nd | 145 Rx | Matt Mon, Jan 15, 2024
Aaron D Mon, Jan 15, 2024 | | 3rd | #75 Rx | Phil Mon, Jan 15, 2024 |
| Marcus | 186 Rx | | | Daniel O | 185 Rx | | | Tony | 165 Rx | | | Josh | 165 Rx | | | Nickolas | 145 Rx | | | Aaron D | 145 Rx | | | Matt | 145 Rx | | | Coach B | 105 Rx | | | Amelia | 100 Rx | | | Chloe | 90 Rx | | | Phil | #75 Rx | hang squat clean 6 sets | | Albert | 75 Rx | | | Lisa | 55 Rx | | | Elizabeth J | 55 Rx | | | Brooklyn | 15 Rx | |
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Home WOD 20240115
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
:30 plank jacks
10 air squats
10 shoulder tap + shoulder tap + push-up
10 band pull aparts
WOD PREP:
5-5-2-2 DB hang squat
– Build in load across all sets and rest 1:30 between each
WOD: EMOTM x 10min
Min. 1 | :45 plank hold
Min. 2 | Max-rep dumbbell hang squat cleans (15-50)
STRETCHING: 2 sets
:30 frog stretch
:30 couch 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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