Dover after a 4-0 win on Saturday!
This week's Whole Life Challenge weekly lifestyle challenge is to keep a gratitude journal. We are to identify three things daily for which we are grateful. The practice of gratitude can have a profound positive impact on our mental and physical health. Keeping a gratitude journal keeps us in a positive frame of reference for life. A positive frame of reference leads to positive energy. Not fake happy energy, but real and profound positiveness. You know when you're around someone with this energy. They are authentic and you feel good to be near them. How lucky are we that this week at the gym we will have so many people practicing positiveness? A few of us went to see Dover play hockey over the weekend. She was absolutely beaming at the end of her winning game. She looked at us and said, "This is why I do CrossFit & Yoga." She was expressing her gratitude and it felt great to be in her positive presence. What are you grateful for? Today's Workout Push Press Wendler Week 1.3 5 reps @ 50% of 1RM 5 reps @65% of 1RM 5 reps @ 75% of 1RM 3 reps @ 85% of 1RM Max reps @ 95% of 1RM then Complete as many rounds as possible in 10 mins of 5 Deadlifts, 275/185 lbs 10 Jumping Alternating Lunges (5 each leg)
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We heard from almost all of you who did the double baseline for our Whole Life Challenge that the push-ups were the worst part. Many of you decided you wanted to improve your push-ups. The best way to do this is to work improving your body position and movement mechanics. Here is a great series of videos from Carol Paoli on how to build a better push-up. You can practice getting into a better position if your push up is from the floor, a box or a bar, it doesn't matter the incline of your body. Just make sure you have good shoulder and wrist alignment and mid-line stability. Watch part 2, part 3 and part 4.
Today's Workout Push Press Wendler Week 1.3 5 reps @ 50% of 1RM 5 reps @ 65% of 1RM 5 reps @ 75% of 1RM 3 reps @ 85% of 1RM Max reps @ 95% of 1RM then 4 rounds for time of Row 250 m 20 Air Squats 15 AbMat Sit-ups 10 Push-ups 5 Pull-ups The overhead squat and snatch cause a bit of angst for many of us. The good news is that we can regain good position through mobility exercises and practice. Today's MWod video shows some lower and upper body mobility exercises to help us get into a better position. Check out the video, get to class on time, and get into these positions.
Our classes are filling-up quickly and we now could use your help. Please RSVP for class. You can easily do this through your True Spirit Front Desk HQ account. All of you have an account. If you're not sure how to access your account, email Coach Leslie and she'll get you squared away. Today's Workout Front Squat Wendler Week 1.3 5 reps @ 50% 1RM 3 2 1 Tempo 5 reps @ 65% 1RM 3 2 1 Tempo 5 reps at 75% 1RM 3 reps at 85% 1RM Max reps 95% 1RM then Three rounds for time 5 Snatch 135/95# 15 Air squats 75 Double Unders A delightful trend has begun at our Sunday 9am yoga class. For the past two weeks this class has been filled with men. Will today be a Broga day? Come to class and find out:-)
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