WHAT IS IT?
This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details. So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.
Dates: January 20th – February 15th
Welcome to 2020! We will spend the first couple of months of the new year with an emphasis on barbell cycling. We will use the classic CrossFit hero workout “DT” as a benchmark, so look for that on Tuesday, as well as a re-test in February. We have been working on some volume squatting as well. With the training schedules a little all over the place through the holidays, we will pick up where we left off with sets of 8 this week. The squatting will culminate with us testing our 5-rep max in about 3 weeks.
Swolemate Showdown on March 7th
Outlier’s classic winter competition is back, this year on March 7th! Two workouts have been released so far, with the remaining two coming very soon. Find a partner and get your team registered. Get all the info here.
MONDAY, JAN 6
Every 3:00 x 10:
3 strict pull-ups
3 overhead squats (155/105)
10/7 cal bike
Goal: sub 1:30 each round. Adjust reps/weight accordingly to be in this time range.
Keep track of your own times (each round) and record your fastest and slowest rounds on the whiteboard (& SugarWOD). Split class in half and stagger start time by 1:30 as needed to share bikes.
TUESDAY, JAN 7
Every 1:30 x 8:
1 power clean
1 hang power clean
2 push jerks
Complete the complex unbroken. Start light and build in weight.
Goal: Your finishing weight of this complex should be at least 30% heavier than the weight you will use in DT. For example, if you plan on performing DT Rx, you should (hopefully) finish at a minimum of 205# for guys and 140# for ladies (some math below to see how I got there…).
M: 155# x 1.3 = 201.5# (round up to 205#)
F: 105# x 1.3 = 136.5# (round up to 140#)
This is just a ballpark guide to help you out, the point of DT is to cycle the barbell efficiently, so we should pick an appropriate weight. We will re-test DT in February so the idea would be to use the same weight.
12 deadlift (155/105)
9 hang power clean (155/105)
6 push jerk (155/105)
WEDNESDAY, JAN 8
All sets at 65% of 1RM
Moving onto sets of 8 this week, but at the same percentage as the sets of 10. Hopefully it is a little easier.
9 wall balls (20/14)
27 double unders
Rx+ Wall balls @ 30/20
THURSDAY, JAN 9
Athletes will have adequate time to practice/warm-up pull-ups. Work with your coach to improve your pull-up technique and figure out the appropriate scaling for the metcon.
Courtesy of CrossFit.com 2020-01-04
FRIDAY, JAN 10
#1: 8 reps @ 70%
#2: 8 reps @ 70%
#3: 8+ reps @ 70%
On the last set, perform as many reps as you can until failure.
8 DB push press
25m DB farmers carry
12 DB deadlifts
25m farmers carry
16 abmat sit-ups (or 12 GHD sit-ups)
M: 2 x 50# dumbbells
F: 2 x 35# dumbbells
Perform DB push press at orange line outside bay door.
Farmer carry to end of stairs.
DB deadlifts at end of stairs.
Farmer carry back to bay door.