WOD
 | Thu, Jan 18 2024 |  |
| CrossFit 20240118 | Squat Program 20240118 | Home WOD 20240181 | January 'No Sugar' Challenge |
CrossFit 20240118
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
– Practice maintaining a figure-4 body position on each run
200m run, slow
:30 alternating hamstring scoops
100m run
:30 alternating Spiderman stretch
200m run, faster
SKILL/STRENGTH: 4 sets
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest
WOD: AMRAP x 20mins
400m run
25 double-unders
400m run
50 double-unders
400m run
75 double-unders
400m run
100 double-unders
etc…
– Add 25 double-unders to each round
– 100m of running = 1 rep
Rx2 300m run, double-under attempts (count all jumps)
Rx3 200m, single-unders
INTENDED STIMULUS
Runs in 2:15 or less
50 double-unders/1:00 pace
Finish 5 rounds of running and jump roping
STRETCHING:
1:00 foam roll calf/leg
1:00 couch stretch/leg
| 100% |  | |  | 0% |
| Coach J | 398 Rx | | | Marcus | 300 Rx | | | Daniel O | 266 Rx | | | Joanie | 166 Rx | | | Tony | 415 Rx2 | | | Edgar | 400 Rx2 | | | Carsyn | 356 Rx2 | 400m | | Ana | 770 Rx3 | | | Brook | 548 Rx3 | | | Albert | 515 Rx3 | | | Tracy B | 462 Rx3 | | | Wayne | 401 Rx3 | 400m | | Amber H | 330 Rx3 | 400m | | Wake | 319 Rx3 | |
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Squat Program 20240118
(Check In)
Warmup
Back Squat
- 1 x 10 @ 60%
- 1 x 8 @ 65%
- 1 x 8 @ 70%
- 1 x 8 @ 75%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Stretch: 2 sets
- 30 sec Frog stretch
- 30 sec Couch stretch /leg
| 0% | | | | 0% |
| Coach J | Yes | | | Matt | Yes | | | Joe S | Yes | | | Coach C | Yes | | | Natalie | 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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