WOD
 | Sat, Jan 20 2024 |  |
 | Gymversary: Coach B(7) & Perry(7) |
| Barbell Strength 20240120 | Home WOD 20240120 | Other Results | January 'No Sugar' Challenge |
Barbell Strength 20240120
(Check In)
General Warmup: 2 rounds
- 1 min bike, row, run
- 10 staggered-stance good mornings /leg
- 10 leg swings /leg (front and back)
- 10 alternating Cossack squats
Barbell Warmup
Speed Under Bar - Snatch (add weight where technique allows) - complexes are continuous movement unless otherwise indicated. Use snatch grip
- 3 sets of Back Squat + Push Press + Tempo Overhead Squat
- 3 sets of Back Squat + Push Jerk w Pause in Catch + Overhead Squat
- 4 sets of Back Squat + Snatch Balance
Deadlift (work up to heavy set of 3)
- 1 x 10 @ 45/35
- 1 x 5 @ 30-40%
- 1 x 3 @ 50%
- 1 x 3 @ 60%
- 4 x 3 (continue building weight)
- 1 x max reps @ heaviest weight above
Accessory: 2 rounds
- 7 tempo controlled Chin-up negatives
- 5 tempo pistol touchdowns /side
- 3 tempo controlled HSPU negatives (deficits if able)
Stretch:
- 45 sec Scorpion stretch /side
- 30 sec standing Hamstring stretch /leg
- 45 sec Table Top stretch
| 0% |  | |  | 0% |
| Tony | Yes | | | Phil | Yes | 150# DL 12 reps to burnout | | Tracy L | Yes | | | Coach B | Yes | | | Coach E | Yes | | | Carsyn | Yes | | | Perry | Yes | | | Matt | Yes | | | Joe K | Yes | |
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Home WOD 20240120
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
:20 jumping jacks
10 Kang squats
:20 mountain climbers
10 DB deadlifts
SKILL/STRENGTH:
Build to a heavy 3-rep DB deadlift
WOD: 4 rounds for time
21 dumbbell deadlifts (15-50)
9 dumbbell burpee power cleans
– Use two dumbbells
STRETCHING:
1:00 double-forearm stretch
1:00 seated hamstring stretch
| 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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