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

7/6 Whole Life Wednesday

7/5/2016

0 Comments

 
Picture
Coach Heidi teaches the head stand in CrossFit Kids Camp. The head stand is the first step in a progression towards handstand push-ups. 
We are excited to participate the in the next Whole Life Challenge. It starts September 17. Which one of you will win? 
To get us all ready for the 2016 Fall Whole Life Challenge we will continue weekly lifestyle challenges all summer. These weekly lifestyle challenges will keep you engaged and aware of your choices regarding nutrition, hydration, sleep, mobility, stress management, and will provide insight into your relationship with yourself and your relationship with others. 
This week's healthy lifestyle challenge is to eat your vegetables! Men, aim for 2 fistfuls of vegetables, and women aim for 1 fistful AT EVERY MEAL! That's right, we are challenging you to eat vegetables, green, red, purple, orange, at every single meal. We all know we need to eat more veggies, and how many of us really eat vegetables at every meal? Well, now you have a week to try to create a new vegetable eating habit. 
Breakfast is a hard time for many of us to eat vegetables, but you can eat hash made from beets or sweet potatoes, scramble spinach or kale into your eggs, or even blend spinach or kale into a protein shake. 
Vegetables are full of good vitamins, minerals and fiber. They are an essential part of human nutrition and often get short shrift on Paleo plates. Load up your plate at every meal this week. Bon Appetite!  
Today's Workout 

21-15-9 reps for time of:
Level I
Dumbbell shoulder press
Jumping chest to bar pull-ups
Jumping bar dips
Level II
Handstand push-ups
Chest to bar pull-ups
Bar dips
As Prescribed
​
Handstand Push-up (paralletes)
Bar Muscle-up
WOD Notes
Level I - Select a dumbbell for the shoulder press that allows the athlete to get through each round in no more than three sets. The dumbbells should touch the shoulders at the bottom of each rep and finish with the arms fully extended and in line with the body. The jumping parallel bar dip begins with the feet on the ground, the legs bent, and the shoulders below the elbows. Use the legs to jump until the arms are locked out.
Level II - The movements are modified to keep the intensity high and work on basic upper body strength. During the handstand push-ups squeeze the stomach to prevent over-extension of the spine. Each rep begins and ends with the arms extended and the hands, shoulders, hips, and knees in line. The head should touch the floor at the bottom of each rep. For the chest to bar pull-ups ensure the bar touches below the clavicle on each rep and the arms are locked out at the bottom. For the dips ensure the shoulder drops below the elbow at the bottom and the arms are locked out at the top. Try to complete all movements in no more than 3 sets. If the athlete can do prescribed movements and complete each round in less than three sets with minimal rest, they can do this workout as prescribed. 
0 Comments



Leave a Reply.

    Special Events 

    March 26 - May 3 OCR Training with Coach James 

    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
    The Magic Of CrossFit
    Transformation Tuesday
    Whole Life Wednesday
    Whoop
    Wilderness Medicine Wednesday
    Wod


    Archives

    March 2023
    February 2023
    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