12/28 Whole Life Wednesday
Hot Mama practices the split snatch with a PVC pipe.
It's Whole Life Wednesday! How did it go with being bread and flour free over the holiday weekend? Not so easy, huh? Food has strong ties to culture and family traditions. Seriously thinking about the importance and impact of your food culture and choices will help gain self awareness. Self awareness enables us to make mindful and deliberate choices about our health. That's what the Whole Life Challenge teaches us.
A barrier many people have to making lasting changes with diet and lifestyle is they feel they need to be perfect in order to see progress. That is NOT what the Whole Life Challenge is about. It's about progress, not perfection.
Participation doesn’t require you to get a perfect score or to completely change your life on the first try.
Rather, participation is about progress — joining up and taking small steps. You can start by making small changes, eating a little better, making your exercise a bit more consistent, trying to get more sleep. You’ll find that the changes build on each other, and with each success, you’ll get closer and closer to the ideal. No one expects a perfect score or a lack of slip-ups. We just want you to participate in the journey.
To join the Whole Life Challenge team, click the button below. It’s going to be a great eight weeks!
This week's Off Season Practice is to turm off all electronics 30 mins before bedtime. One of the most important lifetsyle changes we can make is to limit our exposure to the blue light of TV, phones, computers, etc. before we go to bed.
The reaseach on the affects of blue light on our sleep is pretty scary. In a nutshell, we don't sleep as well as we used to. Sleep is a vital activity, we will die without it! Yet, we have totally messed it up!
Getting adequate sleep helps improve our mood, recover from exercise, it even enhances our cognition and metabolism. There’s no doubt that sleep is up there among the most important things you can do to be healthy.
Unfortunately, exposure to blue light right before bed can interfere with sleep quality, keeping us keyed up and excited long after we should be snoozing.
This week, we’ll change that by turning off our screens, minis and macros, and getting a good night of sleep.
3 Rep Max Snatch - power, split or squat
Take 30 minutes to establish a 3 rep max snatch. This is your time to practice. Get as heavy as you want. These are NOT touch and go snatches. You should reset your stance and grip for each rep, but don't take too long. Good luck!
On the minute for 10 minutes:
2 power snatches + 1 overhead squat or split squat at 75% 3RM
Coach Heidi is offering a 5 week Olympic Weightlifting specialty course!
Every Tuesday and Tursday Jan 10-Feb 9 from 1-2:30pm.
You will spend lots of time practcing the snatch and clean & jerk. This is a great opportunity to improve your technique, gain confidence, and have fun.
There are only 3 spots remaining in the course! Click on the button below to enoll today!
12/27 Technique Tuesday
It's Technique Tuesday and today's video is about the benefit of rowing with friends. Rowing and doing CrossFit with other people is an important motivator. Most folks don't understand the allure of CrossFit until they do it. A shared intense experience builds powerful bonds. Rowing a 5K with friends is no different!
You can increase your rowing with friends frequency by joining our 2017 Row'd Royalty Crew! The competition starts next Friday! The 5:30pm class is FREE every Friday for everyone who is registered on our crew. We hope you join us! Click on the Row'd Royalty image in the right sidebar to register.
Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.
This workout is used by Beyond the Whiteboard to calculate your Endurance Fitness Level. Compare to Dec 30, 2015 or Sep 28, 2016
True Spirit 12 Day of Christmas
1 Wall Climb
2 Turkish Get Up Alternating Arms, 1.5/1 pood
3 Ring Dips
4 Jumping Squats
6 AbMat Sit-ups
8 Kettlebell Swings, 1.5/1 pood
10 Double Unders
11 Wall Balls, 20/14 lbs
12 Box Jumps, 24/20 in
Perform the workout like the Twelve Days of Christmas song. 1, 2-1, 3-2-1, etc.
This is a long chipper. May the force be with you.
12/25 Merry Christmas
Record your WOD on Beyond the Whiteboard.
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