Week of Jan 20 - Jan 26
- Jocelyn Rylee
- Jan 19
- 2 min read
In this episode we're talking about New Year's resolutions and this annual time of reflection and planning. Is it better to make small incremental changes or big sweeping changes all at once?
Questions from the community:
do we (Jocelyn and David) have a five year plan?
what about creatine for women?
can you just take a supplement to get your nutrients?
David talks about what's up with that tech billionaire trying to live forever. Jocelyn tells you red flags to look out for in the fit-fluencer part of the internet and gives you a healthy definition of the "healthy user bias" in nutrition. Also, Jocelyn shares the results of her recent bone density scan and GUESS WHAT: CrossFit works.
Workouts for the Week
Monday Jan 20
🥳🎈🎂🎉 Happy Birthday today to David Cram!!
Open Workout 24.1
21-15-9
DB Snatch Right
Lateral Burpees
DB Snatch Left
Lateral Burpees
15 min time Cap
Early finishers work on Plank or HS holds until the time cap
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Afterparty:
5 rounds
100' Suitcase Carry
30-60 sec Back Ext Hold
Tuesday Jan 21
OT5Mx5
5 Back Squats (70%+)
15-30 Push ups
10-20 Ski Cals
Hot down: Five x 15 secs attempts at Max Speed Row
Wednesday Jan 22
OT3M x 10
10-9-8-7-6-5-4-3-2-1
Deadlift (build from 50-60%)
Max Bike Cals until 90 secs
Thursday Jan 23
.com 250101
21-15-9
Front squats (205/145)
Chest-to-bar pull-ups
12 min CAP
Early finishers work on L-Sits until the time cap
Afterparty: OTM x 8
Odd) Pistols Progression
Even) Rope Climb or Bar Hang
Friday Jan 24
🥳🎈🎂🎉 Happy Birthday today to Jill Van Kessel!!
OT90 x 5: 3 Bench or Strict Press
10-8-6-4-2
Wall Walk
Shuttle Run (50')
Partner Version:
One person on each movement, max wall walk while partner does runs.
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9:30 Class
OT90 x 5: 3 Bench or Strict Press
15 min AMRAP
10 Shoulder Tap Push up
10 Hollow Raise
10/7 Choice Cals or Shuttle Run
Saturday Jan 25
OT90 x6: Clean + Hang Clean
15/10 Muscle ups
20 Power Clean (225/155)
30 Box Jumps (36/30")
rest 3 mins then:
3 rounds
40 Wall Balls
25 Toes To Bar
100 Double unders
Sunday Jan 26
With a partner
100/80 Cal Row
100 DB Lunge (2x50/35)
100 HSPU or DB Push Press
100 DB Lunge
100/80 Cal Row
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