Heidi, Katie, Michàel and Dara work on their balance, coordination and core strength in yoga. Are you feeling the sit-ups from yesterday's workout? You might want to try this pose.
Saturday, May 2, we start the Spring Whole Life Challenge. We are excited so many of your from the gym are participating in this challenge. We have over 40 people on our team! Have you signed up for the challenge? What are you waiting for? Click on the red Whole Life Challenge seal on the right to join our team. The Whole Life Challenge is an 8 week challenge that is set-up as an on-line game. The challenge includes nutrition (you choose your own level, there are three levels to choose from), exercise, hydration, mobility, supplements, and a weekly lifestyle challenge. Every day you can earn up to 5 nutrition points, 2 exercise points, 2 mobility points, 1 hydration point, 1 point for taking supplements, 1 point for doing the weekly lifestyle challenge and 1 point for writing a short reflection. At the beginning of the challenge we take waist and hip measurements, and do a workout. We will do the workout in all of our CrossFit classes on Friday and again Saturday at noon. For 8 weeks you log your points and reflections on the WLC website. At the end of 8 weeks we remeasure and repeat the challenge workout. The winner of the challenge is based 50% on points, 25% on body measurement improvement, and 25% on performance improvement. The winner gets $165 cash. We also have weekly raffle prizes. Every who earns all of their weekly lifestyle challenge points in entered into a random drawing. I usually draw the winner on Mondays. Past weekly lifestyle challenges include eating meals without technological distractions, intentional acts of kindness, 10 minutes of daily meditation, 7 hours of sleep in a 24 hour day, etc. Past raffle prizes include cookbooks, journals, essential oils, t-shirts, relevant books, sleep aids, etc. The WLC was created by Andy Petranek who owns CrossFit LA. He and his partner Michael Stanwick manage the on-line presence and provide support through a daily blog and weekly podcasts. We support the team through daily blogging, regular emails, activities at the gym, etc. Today's Workout Gymnastics skill work and progressions then 10 x 200 meter sprints Rest as needed between efforts. Your score is your best and worst times This workout was programmed on Feb 22, 2015 on the CrossFit main site. Your best 200m time will be used by Beyond the Whiteboard to determine your Fitness Level in the Speed category.
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Today's technique video is all about the lunge, or split squat. You will be doing walking lunges today (200 meters of them:-), and you want to make sure you're in a good position. Properly performed walking lunges have a vertical shin in the front leg, rear thigh vertical and aligned with upright torso, and arms at your side. Rounding forward, pushing off your thighs, and front knee over the foot are all positional faults that you'll want to correct. Move well today and enjoy how great you're going to feel tomorrow. Chest up!
Today's Workout Wendler Deadlift Week 2.2 then Four rounds for time: 50m Walking lunges 50 Sit-ups This is a workout used by Beyond the Whiteboard to calculate your fitness level. Are you logging your workouts on Beyond the Whiteboard? You get a free account with your membership. Talk to Coach Leslie about it. Do you hang on your hamstrings, crank your head up, and arch your back during your deadlift? These are all unstable positions in the deadlift. You need to create stability and torque through a braced neutral spine (with natural/normal lumbar curve), knees aligned over the outside edge of the feet, and a long back the neck (have you heard this cue before?) Create torque and protect your spine.
Today's Workout Wendler Deadlift Week 2.2 5 reps @ 50% 3 reps @ 65% 5 reps @ 75% 5 reps @ 85% Max reps @ 90% then Jackie for time: 1000m row 50 thrusters 45/35# 30 pull-ups Jackie was introduced to the CrossFit community on March 6, 2009. We last did Jackie on Dec 3, 2014. Do you know what your time was? If you logged your workouts on Beyond the Whiteboard you would know;-) Want to claim your free account? Talk to Coach Leslie today! Jake models our new ladies tank-top. Very sexy!
Today's Workout 5 rounds for time of: 10 squat cleans 95/65# 30-second L-sit hold 10 squat cleans 95/65# 60-second hang from pull-up bar This is a CrossFit main site workout from April 18, 2015. Enjoy! |
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