WOD
 | Mon, Jan 22 2024 |  |
| CrossFit 20240122 | Home WOD 20240122 | January 'No Sugar' Challenge |
CrossFit 20240122
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 reps each of...
Alternating Samson stretch
PVC Overhead squats
Sit-ups
PVC Good mornings
Pull-ups or ring rows
Dips - rings or bench
WOD WARM-UP:
10 alternating reverse lunges
10 alternating single-leg squats to a target
10 alternating single-leg squats to a target – lower than the previous step
10 alternating single-leg squats to box
1:00 alternating single-leg squat practice (practice the movement to be performed in the workout)
BURPEE TO TARGET SET-UP & WARM-UP
WOD: AMRAP x 9 mins
- 9 burpees to a target (12 in)
- 10 alternating pistol squats
Rx2 - 6 inch target, foot-wrap pistol squats (full depth)
Rx3 - no target, single-leg squats to a target OR alternating step back lunges
INTENDED STIMULUS
5+ rounds; 8+ for advanced athletes
Burpees at a steady pace in under 1:00 each round
Alternating single-leg squats in under :30 in the early rounds
STRETCHING:
1:00 pigeon pose /leg
1:00 calf stretch /leg
| 0% |  | |  | 0% |
| 1st | 98 Rx | Amelia Mon, Jan 22, 2024 | | 2nd | 120 Rx2 | Coach B Mon, Jan 22, 2024 | | 1st | 100 Rx2 | Josh Mon, Jan 22, 2024 | | 2nd | 101 Rx3 | Joe K Mon, Jan 22, 2024 | | 3rd | 61 Rx3 | Phil Mon, Jan 22, 2024 |
| 1st | 108 Rx | Amelia Tue, Jan 28, 2025 | | 2nd | 99 Rx | Coach E Tue, Jan 28, 2025 | | 3rd | 120 Rx2 | Coach B Mon, Jan 22, 2024 | | 1st | 100 Rx2 | Josh Mon, Jan 22, 2024 | | 2nd | 101 Rx3 | Joe K Mon, Jan 22, 2024 | | 3rd | 61 Rx3 | Phil Mon, Jan 22, 2024 |
| Amelia | 98 Rx | | | Daniel O | 92 Rx | | | Alice | 133 Rx2 | 12 inch | | Coach B | 120 Rx2 | | | Carsyn | 115 Rx2 | 12 inch | | Brooklyn | 114 Rx2 | | | Marcus | 100 Rx2 | | | Josh | 100 Rx2 | | | Lisa | 95 Rx2 | 12-in burpees | | Paisley | 95 Rx2 | | | Joe K | 101 Rx3 | 12-in burpees | | Nickolas | 98 Rx3 | | | Albert | 95 Rx3 | 6 inch | | Phil | 61 Rx3 | Lunges | | Gayle | 44 Rx3 | |
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Home WOD 20240122
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 reps each of...
Alternating Samson stretch
PVC Overhead squats
Sit-ups
PVC Good mornings
Pull-ups or ring rows
Dips - rings or bench
WOD WARM-UP:
10 alternating reverse lunges
10 alternating single-leg squats to a target
10 alternating single-leg squats to a target – lower than the previous step
10 alternating single-leg squats to box
1:00 alternating single-leg squat practice – Practice the movement performing in the workout
BURPEE TO TARGET SET-UP & WARM-UP
WOD: AMRAP x 9mins
9 burpees to a target (12 in)
10 alternating single-leg squats
STRETCHING:
1:00 pigeon pose/leg
1:00 calf 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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