Dara and Jason (J-Roar) demonstrate push-ups scaled and as prescribed. Notice their elbow position. Elbows point towards your hips. Dara is a previous Whole Life Challenge winner! She is playing again this Fall. Today's Foodie Friday post comes to us from the Whole Life Challenge. It's a great example of the daily support you receive while playing. The organizers publish daily blog posts and I, your WLC Team Captain, publish daily Captain's Posts on our WLC web page. Remember, we are having a raffle prize for everyone who registers for the WLC by the end of the day Wednesday, August 31. Good luck! Easy Lunch on the Go: Healthy Salad in a Jar Ingredients:
You can pretty much layer any of your favorite combinations, but this recipe I’m sharing includes protein, legumes, vegetables, and healthy fat. It will fill you right up and fuel your day. This could be prepared a few days in advance and you will have an easy lunch waiting for you in the fridge—and everyone is going to be wowed by how it looks. Not to mention, how happy your bellies will be. Compliance Level: This recipe is compliant on both Kickstart and Lifestyle levels. Want to learn more about healthy eating? Join us for the next Whole Life Challenge. This eight-week challenge will improve your mind, your body, and your daily habits, leaving you happier, healthier, and in control of your lifestyle. If you’re ready for a change, this is your opportunity. Click the button below to register: Today's Workout
2 x 5 min AMRAPs with 2 min rest in between 10 Split snatches 95/65 (alternating legs) 15 Pushups 20 lateral jumps Compare to Nov 14, 2014 Tammy is happy doing box jumps! How much happier will you be today jumping onto the soft sided boxes? Happiness is an important component of fitness. We like the idea of exercising till we're happy. What will make you happy today?
We are testing some max efforts today. These tests are good for developing mental toughness. Often in a workout we only have to do a specific set and rep count. With the exception of weightlifting, It's uncommon for us to see just how much we can do. Today we're seeing just how high we can jump, just how long we can push, and just how long can we pull or hang on. These tests can improve our confidence for trying a higher box jump in a workout, kipping pull-ups, or harder scaling options. Plus, you can bet that we will retest these movements again. Comparing effort and results across time is the best way to measure your fitness. Remember, CrossFit defines fitness as increased work capacity. How will you ever know if your work capacity has increased if you don't measure it and track it? Knowing how much, how long, and how many can help you plan specific scaling options for your next workout or give you an idea on how long it might take you to do a workout. Having a plan is a great mental toughness trait. As Benjamin Franklin said, "If you fail to plan, you are planning to fail." Let's plan to succeed! Today's Workout Max Vertical Jump Height (using the Vertec) Max Height Box Jump (using soft sided boxes) Max reps push-ups then Max weighted Pull-up Max reps strict pull-ups or Max effort Flexed Arm Hang 5 x 1/2 max time flexed arm hang These tests are used by Beyond the Whiteboard to calculate our fitness level. |
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