WOD
 | Sun, Jan 28 2024 |  |
| CrossFit 20240128 | Home WOD 20240128 | 20240128 CrossFit Goals | Other Results | January 'No Sugar' Challenge |
CrossFit 20240128
(Weight)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set
WOD WARM-UP:
5 three-position pause squats
8 pause front squats
8 front squats
BUILD-UP: 4-5 sets
3 front squats (building)
– Build to 70-80% of 1-rep-max front squat
– Rest 1:00 between sets
HEAVY DAY! WOD: For load
3-3-3-3-3
Front squat
INTENDED STIMULUS
Heavy front squat day
Challenging load relative to the athlete's strength and experience
Those less comfortable with the front rack position should prioritize improving rack position before adding significant load
STRETCHING:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
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| Coach C | 285 Rx | | | Coach J | 175 Rx | | | Natalie | 90 Rx | |
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Home WOD 20240128
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set
WOD: 5 sets, each for time
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
– Rest 2:00-3:00 between sets
– Use two dumbbells and the heaviest loads you have available
STRETCHING:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
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20240128 CrossFit Goals
(Check In)
2 minutes of cardio
Stretch:
Shoulders
Bar hangs/kips
Jump rope
Planks/shoulder taps
20 minutes: skill work (pick a movement and stick with it both months)
Ideas: handstands, bar movements, ring movements, pistol squats, jump rope, etc.
Accessory: 2 rounds
100m double kettlebell front rack carry
10 KB around the world
Minute bottom of squat hold
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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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