WOD
 | Wed, Jan 17 2024 |  |
| CrossFit 20240117 | Home WOD 20240117 | January 'No Sugar' Challenge |
CrossFit 20240117
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
2 shuttle runs (25 ft down and back)
4 burpees
6 plate ground-to-overheads
8 kip swings
SKILL/STRENGTH: EMOTM x 6mins
3 bar muscle-ups or transition drills
WOD: For time
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (50/35)
Rx2 Pull-ups, 35/20
Rx3 21-15-9, Jumping pull-ups 20/15
INTENDED STIMULUS
8:00-15:00
10+ burpee/minute pace
Chest-to-bar pull-ups in sets of 5+ for most of the workout
Dumbbell snatches in sets of 10+
Round of 30 completed in 7:00 or less
STRETCHING:
1:00 doorway pec stretch/side
1:00 thread the needle
1:00 couch stretch/side
| 100% |  | |  | 0% |
| 1st | 9:30 Rx3 | Tracy L Wed, Jan 17, 2024 | | 2nd | 9:42 Rx3 | Chloe Wed, Jan 17, 2024 | | 3rd | 9:57 Rx3 | Amelia Wed, Jan 17, 2024 | | 1st | 13:29 Rx2 | Coach J Wed, Jan 17, 2024 | | 2nd | 16:52 Rx2 | Josh Wed, Jan 17, 2024 | | 3rd | 9:19 Rx3 | Coach C Wed, Jan 17, 2024 |
| Coach J | 13:29 Rx2 | | | Josh | 16:52 Rx2 | | | Marcus | 8:42 Rx3 | 30/20/10 | | Coach C | 9:19 Rx3 | 35# | | Tracy L | 9:30 Rx3 | 20# | | Chloe | 9:42 Rx3 | | | Ana | 9:42 Rx3 | | | Amelia | 9:57 Rx3 | 30-20-10, 20# | | Katie A | 10:11 Rx3 | Rx reps / 20# | | Albert | 10:19 Rx3 | 20# | | Matt | 10:21 Rx3 | 30# | | Aaron D | 10:23 Rx3 | | | Carsyn | 10:24 Rx3 | | | Amber H | 12:25 Rx3 | 30-20-10 | | Nickolas | 13:30 Rx3 | Rx2 reps | | Tony | 13:45 Rx3 | 35# | | Wayne | 14:18 Rx3 | 30-20-10, 40# | | Coach B | 15:13 Rx3 | 20#, Pullups | | Phil | 16:30 Rx3 | 30-20-10; 20# snatch | | Lisa | 16:55 Rx3 | 30, 20, 10 rep | | Brooklyn | 8:40 | 5# | | Paisley | 9:50 | 5# | | Patrick | 13:44 | 15# |
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Home WOD 20240117
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
2 shuttle runs (25 ft down and back)
4 burpees
6 plate ground-to-overheads
8 kip swings
WOD PREP:
2 sets:
10 each of WOD movements
WOD: For time
30-20-10:
Burpees
Alternating double-dumbbell renegade rows (15-50)
Alternating single-dumbbell snatches (15-50)
STRETCHING:
1:00 doorway pec stretch/side
1:00 thread the needle
1:00 couch stretch/side
| 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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