WOD
 | Wed, Jan 31 2024 |  |
| CrossFit 20240131 | Home WOD 20240131 | January 'No Sugar' Challenge |
CrossFit 20240131
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 skier jacks
10 single-leg toe touches/leg
10 PVC presses
10 alternating scorpion stretches
:30 mountain climbers
10 PVC good mornings
10 PVC back squats
10 PVC pass throughs
:30 up-downs
SKILL/STRENGTH: 8 rounds
:20 double-under, triple-under, or crossover work
:10 rest
WOD: AMRAP x 8mins
40 double-unders
10 push presses (95/65)
Rx2 double-under attempts, 65/45
Rx3 single-unders, 45/35
INTENDED STIMULUS
5+ rounds
Double-unders in 1-2 sets
Moderately light push press completed unbroken each round
Scale appropriately to hit today's stimulus
STRETCHING:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg
| 0% |  | |  | 0% |
| 1st | 255 Rx | Coach B Wed, Jan 31, 2024 | | 2nd | 291 Rx2 | Amelia Wed, Jan 31, 2024 | | 3rd | 270 Rx2 | Tracy L Wed, Jan 31, 2024 | | 1st | 281 Rx | Coach J Wed, Jan 31, 2024 | | 2nd | 278 Rx | Joey P Wed, Jan 31, 2024 | | 3rd | 332 Rx2 | Coach C Wed, Jan 31, 2024 |
| Coach J | 281 Rx | | | Joey P | 278 Rx | | | Coach B | 255 Rx | | | Coach C | 332 Rx2 | 95# | | Amelia | 291 Rx2 | | | Tony | 290 Rx2 | 75# | | Nickolas | 280 Rx2 | | | Tracy L | 270 Rx2 | | | Josh | 250 Rx2 | | | James H | 178 Rx2 | | | Wayne | 440 Rx3 | 95# | | Lisa | 376 Rx3 | | | Elizabeth J | 250 Rx3 | | | Patrick | 200 Rx3 | 46# | | Alice | 317 | 25# | | Paisley | 280 | 25# | | Gayle | 100 | Squats |
|
Home WOD 20240131
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 skier jacks
10 single-leg toe touches/leg
10 PVC presses
10 alternating scorpion stretches
:30 mountain climbers
10 PVC good mornings
10 PVC back squats
10 PVC pass throughs
:30 up-downs
SKILL/STRENGTH: 8 rounds
:20 double-under, triple-under, or crossover work
:10 rest
WOD: AMRAP x 8mins
40 double-unders, DU attempts or singles
10 dumbbell push presses (15-50)
– Use two dumbbells
STRETCHING:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg
| 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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