Happy Birthday Michàel and Brian Heaston. We think you both look fabulous! We wish you lots of love, laughter, good food and perhaps some burpees on your special day.
Today starts the 2015 Fall Whole Life Challenge. We will be conducting the pre-challenge workout in today's 9am class. If can't make it at 9am, please email Coach Leslie and make alternative arrangements. We will take measurements and take photos during the 9am class. Hope to see you then! Today's Workout OPT Repeatability Test - the 2015 Fall WLC Workout 3 rounds, each for time Row 250m 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs Row 250m Rest 12 minutes between rounds. Who programmed this? Post your guess to comments.
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Power cleans are no longer appropriate for Noah as she enters her third trimester, but deadlifts are still on the pregnant CrossFit menu. Doesn't she look fabulous?
Are you attending Chef HK's Sprouts cooking class on Sunday? Chef HK's Sprouts cooking classes are held the third Sunday of every month. Each class has a unique theme in which we learn how to plan and prepare delicious Paleo inspired meals. Chef HK is participating the Fall Whole Life Challenge and ensures that all of the meals, techniques and tips are WLC complaint. What better way to spend a Sunday afternoon than learning how to cook delicious food with friends? Save the date for her next class, Crockpot Dinners, on Sunday October 18th. These classes fill up quickly. Email Chef HK to reserve your spot today! Today's Workout Descending by 1 rep 10 - 1 reps for time of: Power Cleans 80% Lateral jumps Weighted sit-ups 35/25# Who programmed this? Post your guess to comments. Here's a easy and delicious recipe, from a previous Sprouts cooking class, for a prepare-ahead portable breakfast or lunch. This would also make a great post workout snack. Prosciutto and Egg Cups Ingredients:
Derek, AKA D$, practices his overhead squat with a PVC pipe. Tell us, what walls did you break down last week?
The overhead squat requires mobile ankles, hips, and shoulders. Correctly performed, the squat develops your core muscles, promotes shoulder stability, and challenges your ability to balance. Anytime you hold weight over your head you must have a tight core to balance the weight over your body. Get tight and get heavy! Good luck! Today's Workout 3 Rep Max Overhead squat then 150 burpees for time Who programmed this? Post your guess to comments. Birthday gal Becky and her friends enjoy post-WOD foam rolling.
We wish Becky a very happy birthday! May your day be filled with love, laughter, good food, and perhaps a heavy barbell. Today is Whole Life Wednesday. Whole life fitness is more than exercise and nutrition. Being whole life fit is finding balance between effort and ease, finding balance between discipline and spontaneity, finding the intersection of hard work and fun, it's about learning how to approach life with an open heart and mind. We are starting our Fall 2015 Whole Life Challenge this Saturday. The Saturday workout is the WLC workout, so if you are an experienced player, feel free to come to the 9am class. We will take your pre-challenge measurements and picture after class. If you are a new player and want an overview of how to play the game, come to the gym at noon. Please RSVP to Coach Leslie so she knows who is showing up at noon. Thanks! Today's Workout 10 Min to establish max 1 rep of the bear complex - power clean, front squat, push press, back squat, behind the neck push press then, 10 Rounds for time of: 1 rep of the bear complex 135/95# 100m sprint Who programmed this? Post your guess to comments. |
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