True Spirit CrossFit
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled

1/6 Whole Life Wednesday

1/5/2016

0 Comments

 
Picture
Annie is working her jumping pull-ups. Jumping pull-ups are a great scaling option for today's workout. We've had 3 women, Joanna, Sarah K., and Heather U., get their first pull-ups in the last 2 months. Which one of you will be next?
We are an official team for the 2016 New Year Whole Life Challenge. The Whole Life Challenge is an 8 week challenge that includes nutrition, exercise, mobility, sleep, hydration and a daily reflection. Every day, or 56 days, you keep score on the lifestyle choices you made with respect to the WLC 7 Daily Habits. Each lifestyle habit is worth 5 points. You choose how many points to award yourself based on your compliance. Of course, you'll want to earn lots of points, but the reason for the 5 points is so you have some leeway to live your life. If you make a decision to earn only 3 points for sleep, make it an informed and conscious decision. 
1. Eat by the WLC rules you choose at the level that is right for you. Make conscious choices that support your vision for a healthy lifestyle. Earn up to 5 points daily for nutrition. The nutrition component of this challenge is about making good choices, and you get to choose the nutrition program that's most applicable to you. Not yet ready to go strict Paleo? No worries, I'm not asking you to. Here's a link to the different nutrition levels. 
2. Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. The other days you’ll earn your points by being active, go ski, snow-shoe, hike, even take an invigorating walk at sunset. This is your time to move daily. You earn 5 points for exercise. You don't have to do CrossFit for this, although I'd love it if you worked out with True Spirit CrossFit & Yoga. 
3. Stretch for at least 10 minutes each day. You earn 5 points for stretching. I think you should earn double points for yoga, but then again I'm biased. 
4. Drink one third of your body weight in oz. of water each day (20 ml per kg). You earn 5 points for water. You'll be surprised at how much better you feel when you're fully hydrated. 
5. Sleep - At the beginning of the Challenge, determine for yourself an amount of sleep that you will earn your 5 daily sleep points for. There is no fixed calculation for sleep hours. Choose the number of hours that gives you a full night’s sleep or provides a reasonable increase over the time you are currently getting. It should be at least a bit of a stretch, but it should also be something that you can accomplish with a little bit of effort.
6. Live the WLC weekly lifestyle practice – things like sleep, meditate, & supporting others. You earn 5 points each day you complete the weekly lifestyle task. I'm really excited about this practice! 
7. Reflect at the end of each day to check in with your teammates and tell them how you’re doing. No amount of numbers can paint the whole picture. Your daily reflection helps you see how the challenge is really going. 
The WLC is a challenge to see how much of an impact you can have on your body, fitness and lifestyle habits over 8 weeks. 
We will have cash prizes and other awards for the overall point winner, as well as the other categories reflecting transformation in health and wellness. The WLC starts Jan 16th, we have 17 people on our team. We hope you'll join us!
Today's Workout
Barbara

5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up 
50 Air Squats
Rest 3 mins between each round. 45 Min time cap.
0 Comments



Leave a Reply.

    Special Events 

     Jan 13 - Feb 3 Row'd Royalty
    Feb 17 - March 3 - THE OPEN 
    March 6-11 - Femme Fatale Week 

    Record your WOD on Beyond the Whiteboard. 
    Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
    Picture
    Shop Now Rogue Fitness
    Picture
    Check out our Flickr page!

    Categories

    All
    Covid 19
    Covid-19
    Foodie Friday
    Homegrown Paleo
    Mental Toughness
    Mobility Monday
    Motivation Monday
    Myth Busting Monday
    Start Up
    Start-up
    Technique Tuesday
    Transformation Tuesday
    Whole Life Wednesday
    Whoop
    Wilderness Medicine Wednesday
    Wod


    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014


    RSS Feed

True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
Picture
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled