WOD
 | Tue, Jan 16 2024 |  |
| CrossFit 20240116 | Home WOD 20240116 | January 'No Sugar' Challenge |
CrossFit 20240116
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
PARTNER PARAMED-BALL GAME:
One light med ball and two PVCs
Athletes must perform movements without dropping the med ball
If the ball hits the ground, athletes perform 5 penalty burpees
Walk 50 ft with the med ball
10 lunges
Walk 50 ft with the med ball
5 thrusters
Walk 50 ft with the med ball
5 deadlifts
Walk 50 ft with the med ball
5 shoulder presses
SKILL/STRENGTH: EMOTM x 8mins
2 push presses
– Build to a heavy set of 2 reps
WOD: 5 rounds for time
20 push presses (75/55)
20 alternating front rack lunges
Rx2 65/45
Rx3 45/35
INTENDED STIMULUS
8:00-13:00
Push presses and lunges in 1-2 sets
Push presses in under 1:00
Lunges in under 1:30
STRETCHING:
1:00 banded shoulder stretch/arm
| 0% |  | |  | 0% |
| 1st | 13:55 Rx | Coach A Tue, Jan 16, 2024 | | 2nd | 10:06 Rx3 | Amelia Tue, Jan 16, 2024 | | 3rd | 15:00 Rx3 | Julie A Tue, Jan 16, 2024 | | 1st | 11:09 Rx | Coach C Tue, Jan 16, 2024 | | 2nd | 14:05 Rx2 | Joe S Tue, Jan 16, 2024 | | 3rd | 15:00 Rx3 | Carlos Tue, Jan 16, 2024 |
| Coach C | 11:09 Rx | | | Daniel O | 13:10 Rx | | | Marcus | 13:12 Rx | | | Coach A | 13:55 Rx | | | Joe S | 14:05 Rx2 | Started at 75# | | Tracy B | 9:24 Rx3 | | | Amelia | 10:06 Rx3 | | | Carsyn | 10:06 Rx3 | | | Tejas | 11:00 Rx3 | | | Nickolas | 14:32 Rx3 | 55# | | Carlos | 15:00 Rx3 | | | Julie A | 15:00 Rx3 | | | Wake | 7:03 | Dumbbells | | Brook | 8:35 | Dumbbells |
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Home WOD 20240116
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
Walk 50 ft with the med ball
10 lunges
Walk 50 ft with the med ball
5 thrusters
Walk 50 ft with the med ball
5 deadlifts
Walk 50 ft with the med ball
5 shoulder presses
SKILL/STRENGTH: EMOTM x 8mins
2 DB push presses
– Build to a heavy set of 2 reps
WOD: 5 rounds for time
10 right-arm dumbbell push presses (15-50)
10 left-arm dumbbell push presses
20 alternating dumbbell front rack lunges
– Use one dumbbell
STRETCHING:
1:00 banded shoulder 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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