WOD
 | Tue, Jan 30 2024 |  |
| CrossFit 20240130 | Home WOD 20240130 | January 'No Sugar' Challenge |
CrossFit 20240130
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:15 Samson stretch/leg
5-10 push-ups
5-10 ring rows
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
:15 Samson stretch/leg
5-10 push-ups or strict ring dips
5-10 ring rows or strict pull-ups
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
5 elbow-to-insteps/side
10 alternating scorpion stretches
10 alternating lying hip crossovers
WOD WARM-UP: 3 sets:
5 front squats
– Rest 1:00 between sets
– Build to workout load
WOD: 3 x 2:00 rounds
12 front squats (95/65)
Max burpee box jump-overs
Rest 2:00
– Step down from the box
Rx2 75/55
Rx3 65/45, Max burpee box step-overs
INTENDED STIMULUS
15+ total burpee box jump-overs
At least 1:00 of burpees per round, maintaining a pace of at least 5 burpees per minute, with advanced athletes pushing for 10+
Unbroken front squats in the first round and then no more than 2 sets in the final two rounds if needed
With built-in rest, each round should be an all-out effort
STRETCHING:
1:00 foam roll glutes/side
1:00 reach-roll-lift
1:00 couch stretch/side
| 0% |  | |  | 0% |
| 1st | 45.5 Rx | Amelia Tue, Jan 30, 2024 | | 2nd | 39 Rx2 | Coach A Tue, Jan 30, 2024 | | 3rd | 40 Rx3 | Tracy L Tue, Jan 30, 2024 | | 1st | 43 Rx | Coach J Tue, Jan 30, 2024 | | 2nd | 33 Rx | Coach C Tue, Jan 30, 2024 | | 3rd | 25 Rx | James H Tue, Jan 30, 2024 |
| Amelia | 45.5 Rx | | | Coach J | 43 Rx | | | Tracy B | 41 Rx | | | Carsyn | 37.5 Rx | | | Coach C | 33 Rx | | | James H | 25 Rx | | | Joe S | 24 Rx | | | Joanie | 21 Rx | | | Coach A | 39 Rx2 | | | Edgar | 26 Rx2 | | | Tracy L | 40 Rx3 | 55# | | Natalie | 38 Rx3 | | | Tricia | 30 Rx3 | 55# | | Perry | 61 | 35#/stepovers | | Wake | 56 | 20# | | Brook | 49 | 10# DBs | | Brooklyn | 40 | 8# DBs | | Lisa | 27 | 35# |
|
Home WOD 20240130
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:15 Samson stretch/leg
5-10 push-ups
5-10 ring rows
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
:15 Samson stretch/leg
5-10 push-ups or strict ring dips
5-10 ring rows or strict pull-ups
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
5 elbow-to-insteps/side
10 alternating scorpion stretches
10 alternating lying hip crossovers
WOD WARM-UP: 3 sets:
5 DB front squats
– Rest 1:00 between sets
– Build to workout load
WOD: 3 x 2:00 rounds
15 dumbbell front squats (15-50)
Max dumbbell-facing burpees
– Rest 2:00
– Use two dumbbells
STRETCHING:
1:00 foam roll glutes/side
1:00 reach-roll-lift
1:00 couch stretch/side
| 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 |
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