WOD
 | Thu, Jan 25 2024 |  |
| CrossFit 20240125 | Squat Program 20240125 | Home WOD 20240125 | January 'No Sugar' Challenge |
CrossFit 20240125
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
100m jog
10 Samson stretch walking lunges
100m jog
10 alternating elbow-to-insteps
100m run
10 reps of squat therapy against a wall
400m run
2 sets with empty bar:
5 deadlift shrugs
5 hang muscle cleans
5 good mornings
5 front squats
5 shoulder presses
WOD WARM-UP:
5 hang squat cleans
5 squat cleans
5 thrusters
3 squat clean thrusters
– Rest 1:00
8 squat clean thrusters at WOD weight
WOD: For time
12 squat clean thrusters (95/65)
400m run
9 squat clean thrusters
400m run
6 squat clean thrusters
400m run
Rx2 75/55
Rx3 300m run, 55/45
INTENDED STIMULUS
8:00-12:00
Run under 2:30; scale distance if needed
Unbroken squat clean thrusters; the barbell should feel moderately light to start, but 12 unbroken reps should become a challenge
Advanced athletes should push the pace on the run, while beginners should pace the run to facilitate unbroken squat clean thrusters
STRETCHING:
1:00 foam roll glutes/side
1:00 child’s pose
1:00 couch stretch/side
| 0% |  | |  | 0% |
| Coach C | 10:42 Rx | | | Marcus | 12:23 Rx | | | Wayne | 12:55 Rx | | | Tracy L | 10:25 Rx2 | Row | | Daniel O | 12:50 Rx2 | | | Tricia | 8:21 Rx3 | | | Tracy B | 8:40 Rx3 | | | Natalie | 11:28 Rx3 | | | Joanie | 11:30 Rx3 | | | Brook | 8:39 | 15#/400m | | Wake | 10:19 | 15#/400m | | Perry | 12:00 | 35#/200m walk |
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Squat Program 20240125
(Check In)
Warmup
Back Squat
- 1 x 10 @ 60%
- 1 x 8 @ 65%
- 1 x 6 @ 70%
- 1 x 6 @ 75%
- 1 x 6 @ 80%
Front Squat
- 1 x 5 @ 60@
- 1 x 5 @ 70%
- 2 x 5 @ 75%
Stretch
| 100% | | | | 0% |
| Marcus | Yes | | | Tracy L | Yes | | | Coach C | Yes | | | Matt | Yes | | | Carsyn | Yes | | | Coach A | Yes | | | Joe K | Yes | | | Coach E | Yes | | | Aaron D | Yes | |
|
Home WOD 20240125
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
100m jog
10 Samson stretch walking lunges
100m jog
10 alternating elbow-to-insteps
100m run
10 reps of squat therapy against a wall
400m run
2 sets with dumbbells:
5 deadlift shrugs
5 hang muscle cleans
5 good mornings
5 front squats
5 shoulder presses
WOD WARM-UP:
5 hang squat cleans
5 squat cleans
5 thrusters
3 squat clean thrusters
– Rest 1:00
8 squat clean thrusters at WOD weight
– Use two dumbbells
WOD: For time
12 dumbbell squat clean thrusters (15-50)
400m run
9 dumbbell squat clean thrusters
400m run
6 dumbbell squat clean thrusters
400m run
– Use two dumbbells
STRETCHING:
1:00 foam roll glutes/side
1:00 child’s pose
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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