Daily WOD – Oct 31, 2021

Workout of the Day

“The CrossFit Total”

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

WOD Notes:  This is an annual benchmark and an opportunity to cross off some 2020 goals! After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total.

Rowvember Notes:  Just a reminder that ROWvember is just around the corner! Starting on Monday, we’ll be posting a rowing workout on SugarWOD every three days. The workouts will be released on the following days throughout the month:

Workout 1- Monday, Nov. 1
Workout 2- Thursday, Nov. 4
Workout 3- Sunday, Nov. 7
Workout 4- Wednesday, Nov. 10
Workout 5- Saturday, Nov. 13
Workout 6- Tuesday, Nov. 16
Workout 7- Friday, Nov. 19
Workout 8- Monday, Nov. 22
Workout 9- Thursday, Nov. 25
Workout 10- Sunday, Nov. 28
The Rules: 
There will be a spot in SugarWOD to log each workout. Workouts do not need to be completed in order nor do they need to be logged the day they are posted. The only requirement is that you must complete and log all 10 workouts in SugarWOD by Friday, December 3rd in order to be eligible for a cool prize at the end of the month. Please reach out to Ricky with any questions.

Nutrition Notes: With 10 days to go, we’re in the home stretch!  If you’ve hit a stumbling block along the way, it isn’t too late to get back after it.  At the end of this challenge, it won’t necessarily be about maintaining a “perfect” diet for the long term but instead try to find one or two habits that fit your life going forward!

Community Notes:  Happy Birthday Steve Ke!

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