WOD
 | Tue, Jan 23 2024 |  |
| Crossfit 20240123 | Home WOD 20240123 | January 'No Sugar' Challenge |
Crossfit 20240123
(Reps, Rx2)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
400m run EASY
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (down)
– Side lunges (down and back – facing the same direction)
– Crab walk with high hips (down and back – facing the same direction)
– Burpee broad jump (down)
– Jog (back)
200m run MODERATE
3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (right and left) to down dog
10 bootstrappers
200m run FAST/STRIDE
WOD MOVEMENTS REVIEW & PRACTICE
WOD: For reps
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Rx2 ring rows, hand-elevated push-ups, sit-ups, air squats
INTENDED STIMULUS
Time-priority Angie
30+ reps per movement for beginner and intermediate athletes
Advanced athletes will push toward 70+ reps per movement
STRETCHING: 3 sets
:20 band pull-aparts
:20 scorpion stretch/arm
| 100% |  | |  | 0% |
| Coach C | 238 Rx | | | Marcus | 208 Rx | | | Tony | 190 Rx | | | Daniel O | 186 Rx | | | Amelia | 240 Rx2 | Sitting PUs | | Lisa | 228 Rx2 | | | Carsyn | 221 Rx2 | | | Brooklyn | 197 Rx2 | | | Edgar | 188 Rx2 | | | Joanie | 183 Rx2 | | | Ana | 183 Rx2 | | | Tracy L | 181 Rx2 | |
|
Home WOD 20240123
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
400m run EASY
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (down)
– Side lunges (down and back – facing the same direction)
– Crab walk with high hips (down and back – facing the same direction)
– Burpee broad jump (down)
– Jog (back)
200m run MODERATE
3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (right and left) to down dog
10 bootstrappers
200m run FAST/STRIDE
WOD WARM-UP:
:30 of each movement
WOD: For reps
3:00 of dumbbell hang power cleans (15-50)
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
– Use two dumbbells
STRETCHING: 3 sets
:20 band pull-aparts
:20 scorpion stretch/arm
| 0% | | | | 0% |
|
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 |
|
