WOD
 | Fri, Jan 26 2024 |  |
| CrossFit 20240126 | Home WOD 20240126 | Bar Muscle Up Class W3 S8 | January 'No Sugar' Challenge |
CrossFit 20240126
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 band pull-aparts
10 hand-release push-ups
10 kettlebell deadlifts
:20 handstand hold
10 kettlebell deadlifts
:30 band pull-aparts
WOD REVIEW & WARM-UP
PARTNER WOD FRIDAY!: 3 rounds for time
50 Russian KB swings (70/53)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time
Rx2
40 Russian KB swings (53/35)
30 toes-to-eyes
20 handstand push-ups (reduced ROM using plate 45# and under)
Rx3
40 Russian KB swings (35/26)
30 knees-above-hips
20 stink bug push-ups
INTENDED STIMULUS
21:00 or less; first round in 6:00 or less
One partner always working; perform small sets as needed
KB should be a moderate load
Handstand push-ups and toes-to-bars in sets of 5+ to start
STRETCHING: 2 sets
:30 double-forearm stretch
1:00 seated pike stretch
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| 1st | 12:55 Rx2 | Coach E Fri, Jan 26, 2024 | | 2nd | 13:00 Rx2 | Coach B Fri, Jan 26, 2024 | | 3rd | 8:41 Rx3 | Chloe Fri, Jan 26, 2024 | | 1st | 13:21 Rx | Coach J Fri, Jan 26, 2024 | | 2nd | 12:55 Rx2 | Joe K Fri, Jan 26, 2024 | | 3rd | 11:24 Rx3 | Patrick Fri, Jan 26, 2024 |
| Coach J | 13:21 Rx | MuscleBuddies | | Marcus | 11:24 Rx2 | | | Joe K | 12:55 Rx2 | | | Coach E | 12:55 Rx2 | | | Coach B | 13:00 Rx2 | Braisley | | Albert | 8:41 Rx3 | | | Chloe | 8:41 Rx3 | | | Carsyn | 9:41 Rx3 | CarJoTri | | Tricia | 9:41 Rx3 | CarJoTri | | Joanie | 9:41 Rx3 | CarJoTri | | Patrick | 11:24 Rx3 | | | Edgar | 12:55 Rx3 | Toes to eyes | | Aaron D | 13:21 Rx3 | MuscleBuddies | | Elizabeth J | 13:50 Rx3 | 35# | | Phil | 13:50 Rx3 | | | Josh | 14:24 Rx3 | | | Coach C | 14:24 Rx3 | | | Paisley | 13:00 | Braisley |
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Home WOD 20240126
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
:30 band pull-aparts
10 hand-release push-ups
10 dumbbell deadlifts
:20 handstand hold
10 dumbbell deadlifts
WOD WARM-UP
PARTNER WOD FRIDAY (or do on your own)!: 3 rounds for time
50 dumbbell swings (15-50)
40 V-ups
30 handstand push-ups
– One partner works at a time
– Use one dumbbell
STRETCHING: 2 sets
:30 double-forearm stretch
1:00 seated pike stretch
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Bar Muscle Up Class W3 S8
(Check In)
Warmup: 200m walk
10 PVC pass throughs
10 Kip swings
10 push ups to down dog
Accumulate 2 minutes in hollow hang (thumbs around bar)
EMOM: 8 minutes
2 bar muscle up negatives
AMRAP: 10 minutes
10 diamond push-ups
10 bent over DB row
Accessory: 8 minute EMOM
Odd minute: max kipping pull-ups
Even minute: max kipping toes to bar
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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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