Donna, Becky and Becky's mom in triangle pose, showing that yoga is for everybody!
Join Laura for yoga today at 8:30am.
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Allyson, Bridget, Sarah, Sam, Steve and Matt can confirm that a little shoulder mobility always feels good:-)
Today, in honor of Earth and Arbor Days, we are extending our Seva WOD to all of our classes. Today, class is free for you and/or a guest with a donation of 2 seed packets. We are donating the seed packets to local school gardens. Today's Workout Wendler Cycle 2 Week 1 Overhead Squat Then As many rounds and reps as possible in 12 min of: 24 box jumps 12 Pullups 6 Kettlebell Thrusters 1/0.5 pood Lunch-time class strikes a pose to start Death by 10 Meters.
We are really looking forward to starting the Spring Whole Life Challenge next week. Have you joined our team? Be sure to click on the red WLC seal on the right to join us. We have discussed the three nutrition levels, Performance, Lifestyle, and Kick Start in previous blog posts. (If you missed it, read this.) You've probably noticed that all three of these nutrition levels are some form of the Paleo diet. We are big fans of the Paleo diet. We are not interested in actually recreating what our ancestors ate 10,000 years ago. What we like about the Paleo style of eating is it's reliance on eating whole foods. By whole foods we mean food you would recognize as food, you know, like carrots, broccoli, kale, asparagus, or other things thing grow (or graze) and that you eat in their whole form. This style of eating can be more environmentally sustainable, i.e. it has less packaging, usually is grown locally, and can be obtained directly from the producer. Eating whole unprocessed foods is beneficial to your metabolism. Whole foods are loaded with fiber, macronutrients, phytonutrients, vitamins and minerals. All of these things you need to fuel your muscles and brain. These foods also help you become a fat burner rather than a carbohydrate burner. We call this becoming fat adapted. A person with a fat adapted metabolism is better at oxidizing (burning) fat for fuel. Doesn't that sound nice? It is! When you switch to whole foods, you generally eat lower carbohydrates, even though vegetables and fruit are loaded with carbs. Obtaining most of your carbohydrates through plants (in their whole form) can switch your metabolic processes, enable you to burn fat for fuel, and provide you with a whole suite of essential vitamins and nutrients. All good things! Today's Workout Wendler Cycle 2 Week 1 Overhead Squats Add 5lbs to your 1RM to calculate your new percentages. Remember to 3 2 1 tempo the first set. Then 5 Min AMRAP 10 Sandbag Squats 100m Sprint 2 Min Rest 5 Min AMRAP 15 Sit-ups 100m KettleBell Farmers Carry (uneven weight) Today is Earth Day, a day in which we reflect upon the fragility of our planet and our place upon it. Earth Day was created in 1970, coinciding with the passage of Clean Air, Clean Water Act and the Endangered Species Act. Every year, on April 22, people all over the world are called to action to do something to protect our planet. What are you doing today to help keep our air and water clean?
At our gym, we do our best to minimize our impact. Our rubber floor is made from recycled tires. We could have gone with a cheaper flooring option, but we are committed to recycling where possible. Have you noticed our bottle, can, plastic, and paper recycling boxes in the office? We clean the gym with Norwex cloths and DoTerra essential oil cleaners. These companies are committed to providing non-toxic environmentally friendly products. The Norwex cloths we purchase through member Heidi Maxwell. These microfiber towels clean without the requirement for extra cleaners and detergents. They are embedded with silver, a natural antimicrobial element. When we need to use a special cleaner, we use the DoTerra On Guard cleaning solution. Once a week we use DoTerra On Guard on all the surfaces and on the pull-up bars, barbells, kettle bells, and anything else we grab and put our hands on. We want a clean gym, but not at the expense of clean air and water. Speaking of clean air, have you noticed the diffuser in the bathroom? We like to diffuse essential oils rather than use chemical air fresheners. Who wants to breath or ingest potential carcinogens? We purchase recycled paper towels for the bathroom (yes, we know the current stock doesn't fit quite right), and when we can find it, recycled TP. We know if takes resources to run a business, but we are committed to finishing ways to reduce our impact. In honor of Earth Day and Arbor Day on Friday, we are extending our Seva WOD to all classes on Friday. Our Seva WODs are free to you and/or a guest with the donation of 2 seed packets. We are collecting seed packets to donate to local school gardens. Today's Workout Wendler Deadlift Week 2.1 Remember to add 10lbs to your 1RM to calculate your new percentages. then For time: 21 Wall Ball Sit-ups, 20/14 lbs 750 m Row 15 Wall Ball Sit-ups, 20/14 lbs 500 m Row 9 Wall Ball Sit-ups, 20/14 lbs 250 m Row |
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