Aren't you glad the 600ft of walking lunges today are not weighted? Becky sure is!
Did you know we are lucky enough to have a fantastic Chef who is a member of our gym? Yes! We are! Chef Heather Kahler is a Founder's Club member and hosts a fantastic cooking class at her beautiful home once a month. Her class, Sprouts, teaches us everything we need to know to be efficient and effective home cooks. Her next class is September 20th, and she will be teaching us how to prepare Moroccan fare. You can email Heather for details. Check out the recipe for her fantastic Paleo sweet potato salad. It is so easy and so good! It's also a great post-workout recovery meal! How cool is that? Today's Workout For time: 100ft Walking lunge 21 Pull-ups 21 Sit-ups 100ft walking lunge 18 Pull-ups 18 Sit-ups 100ft walking lunge 15 Pull-ups 15 Sit-ups 100ft walking lunge 12 Pull-ups 12 Sit-ups 100ft walking lunge 9 Pull-ups 9 Sit-ups 100ft walking lunge 6 Pull-ups 6 Sit-ups This is a Beyond the Whiteboard Fitness Level Body Weight workout. Sweet Potato Salad with Bacon, Eggs, and Scallions Ingredients
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Birthday gal Wendy does hand-clap sit-ups with her step-daughter. Kim shows good form in the Turkish Get-up. Dara and Heather demonstrate two ways to scale the ring dip.
The Turkish Get-up is an old-time strongman exercise that works really well at developing functional strength. The Turkish-get up can improve:
Practice the Turkish Get-up - watch the video to see how to do it correctly. then, For time: Row, 750 m 10 Ring Dips 20 Push-ups 30 Kettlebell Swings, 2/1.5 pood 20 Push-ups 10 Ring Dips Run, 400 m Compare to Aug 1, 2014 Wendy, Coach Heidi and Dover are previous Whole Life Challenge winners. They each enjoyed the $165 cash prize and the establishment of healthy lifestyle habits.
We are an official team for the 2015 Fall Whole Life Challenge. The Whole Life challenge is a 56 day game that helps you shape the 7 Daily Habits essential for your well-being. By taking the components of an exceptional quality of life, and boiling them down to simple daily habits, they present a framework for living your life … uniquely and excellently. Here's how is works. You sign up to be on our team, and for the next 56 days, organize your life around the WLC 7 Daily Habits. 1. Eat by the WLC rules you choose at the level that is right for you. Make conscious choices that support your vision for a healthy lifestyle. Earn up to 5 points daily for nutrition. The nutrition component of this challenge is about making good choices, and you get to choose the nutrition program that's most applicable to you. Not yet ready to go strict Paleo? No worries, I'm not asking you to. 2. Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. The other days you’ll earn your points by being active. Ride your bike, surf, hike, even take an invigorating walk at sunset. This is your time to move daily. You earn 2 points for exercise. You don't have to do CrossFit for this, although I'd love it if you worked out with True Spirit CrossFit & Yoga. 3. Stretch for at least 10 minutes each day. You earn 2 points for stretching. I think you should earn double points for yoga, but then again I'm biased. 4. Drink one third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water. You'll be surprised at how much better you feel when you're fully hydrated. 5. Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn 1 point for your supplement. We sell fish oil at the gym! 6. Live the WLC weekly lifestyle practice – things like sleep, meditate, & supporting others. You earn 1 point each day you complete the weekly lifestyle task. I'm really excited about this practice! 7. Reflect at the end of each day and check in with how it went and how you’re doing. No amount of numbers can paint the whole picture. Your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection. The most important lifestyle choice:-) The WLC is a challenge to see how much of an impact you can have on your body, fitness and lifestyle habits over 8 weeks. We will have cash prizes and other awards for the overall point winner, as well as the other categories reflecting transformation in health and wellness. The game starts on September 19th, but you should register before September 5th to take advantage for early bird registration. Registration for first time players is $39 (save $10), and returning players is $24 (save $25). If you any questions talk to Coach Leslie. There's also a ton of info on their website (www.wholelifechallenge.com). Today's Workout Work on your gymnastics skills then, 21-15-9 reps, for time of: Wall Ball, 20/14 lbs Row, 250 m Today we are having fun with plyometric push-ups. Coach Carl Paoli has some great tips on progressing to a plyo pus-ups. If you don't have a push-up, use bands across the j-hooks to assist you in getting lift at the top of your push-up.
Today's Workout 3 rounds, 1 min per station, of: Sledgehammer Strike, 10/8 lbs Rope Climb Seated Russian Twist, 35/25 lbs Plyo Push-up, 35/25 lbs plate L Sit (Rings) Rest Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. |
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