Ben and James shoulder press mano y mano for a partner workout. Today you're on your own from the rack.
It's Foodie Friday! Today's recipe is courtesy of the Whole Life Challenge and is another great example of the support you will receive during the challenge. Yes, you can still have dessert and treats!
Protein Fluff “Ice Cream” Parfait
This recipe is compliant on Kickstart and Lifestyle levels. Just be sure to double check both your protein powder and almond milk ingredients.
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 on the image below to join our team.
Please remember we will have only one class at 10:30 AM on Labor Day Monday.
Christina and Thomas jumping for their pull-ups.
We coaches get asked frequently how long it will take someone to do something as prescribed. Or how long it will take to improve in CrossFit. Our answer is always, "It depends." Not satisfying, we know.
It really does depend though. It depends on your current level of conditioning, it depends on how consistently you attend classes, it depends on how much extra work you put towards skill development by taking specialty seminars, skill sessions or private training. It depends on how well you eat, how well you recover, how many hours you sleep. It depends on your lifestyle.
However, our good friends at Beyond the Whiteboard, who are data geeks like us, have crunched the numbers for us. They looked at Fitness Level data from over 65,000 athletes over the past 6 years and analyzed it to see how long it takes to increase your Fitness Level. They found, on average, it takes 5-6 months of consistent CrossFit to improve your Fitness Level by 10 points.
Well, we are going to test that! Starting tomorrow and for the entire month of September we are having a contest to see who can raise their fitness level the most points. We have programmed 30 BTWB Fitness Level workouts and we will compare your fitness score from tomorrow to your score on September 30. Whoever gains the most points will win a prize.
Of course, you need to be able to do the Fitness Level workouts as prescribed. All of the Speed, Power Lifts, Olympic Lifts and Endurance workouts can be performed as prescribed by everyone. We will do all three of the Olympic weightlifting and all three Power Lifting workouts, we are doing 6 Bodyweight, 3 Light, 5 Long, 3 Speed, 1 Endurance (or 5 if you attend all of the Endurance classes) and 2 Heavy workouts. I choose workouts that the majority of our athletes can do as prescribed.
Many of the Bodyweight workouts such as 100 sit-ups or 100 burpees for time, 2, 3 or 5 min max reps double unders, can be done by most people. Even if you get ONE double under in that time you still did it as prescribed. It all counts. Tomorrow we start with a BTWB Power Lift with a Bodyweight cash-out.
A great way to ensure that you eat well and get enough sleep is to do the Whole Life Challenge. Our team is growing and we want YOU on it! Early bird registration ends TODAY! Get on it! Click on the image below to register.
OGs Kim and Allyson do ring push-ups in the OG gym.
It's Whole Life Wednesday and this week your challenge is to consider who you want to be on November 10. Yep, that's it. Who do you want to be?
If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?
So fast-forward and paint yourself a picture: What do you look like on November 10?
That’s what the Whole Life Challenge will do for you when you join our team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits.
For eight weeks, starting on September 16 and ending on November 10, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.
The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on November 10 (plus a bit of cold hard cash:-).
You can learn more about the Whole Life Challenge by watching this video.
Then join our team my clicking on the image below.
Matt, AKA MetConner, showing nice relaxed elbows and arms in a two handed American KB Swing. Today we are working on our one arm swings.
Our Technique Tuesday video will help save your grip and forearms for the WOD. Kettlebells are fantastic strength and conditioning tools and we can do so much more than just swing them. Kettlebells exercises work all the muscles in our trunk, shoulders and back side. You'll have plenty of opportunity today to improve your kettlebell movements. Don't be surprised if your core is sore tomorrow, there's a lot of bracing going on when we swing, clean and snatch a kettlebell.
Our next Whole Life Challenge starts September 16. The Whole Life Challenge is all about experimenting to find what makes a positive difference for you. This eight-week challenge will have you try on different habits, and as a result you will improve your mind and your body, leaving you happier, healthier, and more in control of your lifestyle. If you’re ready for a change, this is your opportunity. Click below to learn more.
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!