WOD
 | Mon, Jan 29 2024 |  |
| CrossFit 20240129 | Home WOD 20240129 | January 'No Sugar' Challenge |
CrossFit 20240129
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
25-ft down and back:
2 shuttle-runs, slow
Bear crawl (down)
Inch-worms (back)
Crab walk (down)
Burpee broad jump (back)
Spiderman twists (down)
Walking lunges (back)
SKILL/STRENGTH: Snatch technique work
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 high hang squat snatches
6 hang squat snatches
6 snatches
WOD: EMOTM x 12mins
Odd min | 2 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Rx2 2 jumping ring muscle-ups
Rx3 4 low ring muscle-up transitions
INTENDED STIMULUS
6+ shuttle runs each even minute for 36+ total
STRETCHING:
200m cool-down walk
1:00 double-forearm stretch
| 0% |  | |  | 0% |
| 1st | 57 Rx2 | Amelia Mon, Jan 29, 2024 | | 2nd | 45 Rx3 | Julie A Mon, Jan 29, 2024 | | 3rd | 37 | Coach B Mon, Jan 29, 2024 | | 1st | 54 Rx | Joey P Mon, Jan 29, 2024 | | 2nd | 54 Rx2 | Josh Mon, Jan 29, 2024 | | 3rd | 53 Rx2 | Joe S Mon, Jan 29, 2024 |
| Joey P | 54 Rx | | | Carsyn | 58 Rx2 | | | Amelia | 57 Rx2 | | | Josh | 54 Rx2 | | | Joe S | 53 Rx2 | | | Nickolas | 52 Rx2 | | | Coach C | 52 Rx2 | | | James H | 43 Rx2 | | | Brooklyn | 57 Rx3 | | | Alice | 56 Rx3 | | | Edgar | 46 Rx3 | | | Julie A | 45 Rx3 | | | Carlos | 38 Rx3 | | | Elizabeth J | 33 Rx3 | | | Gayle | 6 Rx3 | 3 rounds | | Coach B | 37 | Bike+HSPU | | Marcus | DNF | Sprained ankle |
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Home WOD 20240129
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
25-ft down and back:
2 shuttle-runs, slow
Bear crawl (down)
Inch-worms (back)
Crab walk (down)
Burpee broad jump (back)
Spiderman twists (down)
Walking lunges (back)
SKILL/STRENGTH: DB Snatch technique work
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 high hang squat snatches
6 hang squat snatches
6 snatches
WOD: EMOTM x 12mins
Odd min | 3 wall walks
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
SCORE = SHUTTLE RUNS
STRETCHING:
200m cool-down walk
1:00 double-forearm stretch
| 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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