Dover loves burpees about as much as she loves thrusters. Which one is worse for you? Today's Workout With a continuously running clock begin a new round every 3 minutes until you complete 10 Rounds of: 250m Row 10 Burpees Start at 3,2,1 Go! Try to complete the work in 3 mins or less. If you complete it in less than 3 minutes, start a new round at minute three. If you are unable to complete the work in 3 minutes, reduce the burpees by 3 reps and start again at minute 3. Keep reducing the burpees by 1-3 reps as needed until you complete 10 rounds. You will start a round on minute 0, 3, 6, 9, 12, 15, 18, 21, 24, 27. We are working endurance, pacing, speed, stamina, agility, coordination and mental toughness today. Sometimes when I get home late after coaching the 6:30pm class I don't have a lot of time to cook dinner. I'm sure you can relate. It's those nights that I put together a quick salad with hard boiled eggs and call it good. Here's a delicious salad from Paleo Leap. Ingredients
Are you joining us for our Night of the Living Deadlifts Halloween Costume Party tomorrow at 6pm?
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Kevin and Theresa row, squat and do sit-ups. They are doing these things by design:-) I recently listened to the Whole Life Challenge podcast featuring Curtis Estes. In this podcast Curtis detailed his process for living an extraordinary life. He measures the things in his life that matter most. I could relate to this process since on the Whole Life Challenge we measure 7 daily lifestyle habits. Curtis has taken this lifestyle practice to another level. He regularly measures about 50 lifestyle habits and he's been doing it for years. His process is fascinating and I highly recommend listening to the podcast. One of his best take away messages is the idea that a life by design has results whereas a life by default has consequences. Think about that for a minute. I have been thinking about this idea since I listened to the podcast. A life by design is one in which you make deliberate and intentional actions for which you receive concomitant results. For example, if your action is go to True Spirit CrossFit & Yoga 4 times a week. Your result will be improved physical and mental fitness. However, if your action is to maybe make it to the gym when you can fit it in. The consequence is a feeling of failure, guilt, shame when you can't make it in. The difference between a life by design and that of a life by default is that you take action and you are accountable. A life by design is proactive. A life by default is reactive. When you're living by default you never feel like you have enough time or money, or whatever it is you think you need to make you feel more secure. A life by design has a plan for saving money, it has time scheduled, it has priorities identified and choices made in alignment with those priorities. It has communication about your priorities and accountability for your choices. It sounds very much like what we do on the Whole Life Challenge doesn't it? Have you had times in your life where you were living by default and times where you were living by design? Being able to distinguish between the two is a great step toward self awareness. How are you living now? What is one small step you can take today that will set you on the path to a life by design? Today's Workout Tabata This! Perform a full Tabata (8 x 20 sec work:10 sec rest) of each movement before moving to the next. Tabata Row (calories) Tabata Air Squat Tabata Pull-up Tabata Push-up Tabata AbMat Sit-up Rest 1 min between each movement. Your score is the lowest reps performed. Compare to March 8, 2016 . Tabata This! was the Whole Life Challenge workout for our 2016 New Year challenge. Today you get to see if your fitness has increased since March. It's a pretty safe bet it has. This workout is all about efficiency, consistency, stamina, endurance, agility, and speed. Go hard, but not so hard that you fly and die. Since your score is the lowest rep, you have some incentive to maintain a consistent and brisk pace. Good luck! Are you joining us for our Night of the Living Deadlifts Halloween Costume Party this Saturday at 6pm?Over half the members of our gym can climb the rope! How cool is that? We like to see everyone swagger out the door after a rope climbing workout. In this photo Karlina climbs the rope while her son, Nathan, looks on. How many of you have a mom that can climb the rope? This week's Whole Life Challenge weekly lifestyle challenge is to read a boo everyday for 10 minutes. The WLC folks think this practice is important because: "It’s almost impossible to overstate the importance of books to who we are. They allow us to spread ideas. They teach valuable lessons through stories. Maybe most importantly, they allow us to pass vast amounts of valuable information from one generation to the next. Without them, human culture could not have evolved to the level it has. Yet, how many people sit down to read a book anymore? More often than not, we consume bites of information, the whole story in 500 words or less. How often do we soak ourselves in the luxury of the written word, in the kind of wisdom and knowledge that only time can offer, in the sorts of stories that compel and transport us? Humans have learned and shared most things throughout history through stories. It’s how our brains are wired. So this week, we’re going to revisit what many of us probably enjoyed in our childhood — sitting down to read a book. Practice this for just ten minutes a day and see what it brings to your daily experience of life. Stop for a moment and remember the last time you read a good book. Remember how satisfying it was. You can have that feeling back any time you like. Just pick up another one." Did you know we have a lending library at the gym? It's in the Coaches' Office. We have many books about nutrition, exercise and yoga. We also have several copies of The Lone Survivor. The Lone Survivor is the story of Lt. Michael Murphy and his Seal team. Lt. Michael Murphy is who we honor every Memorial Day when we do Murph. His story is worth reading. Today's Workout For time: 30 Thrusters 75/55 lbs 3 Rope Climbs 15 ft 20 Thrusters 75/55 lbs 2 Rope Climbs 15 ft 10 Thrusters 75/55 lbs 1 Rope Climb 15 ft Today we continue working on our thrusters with a rope climbing variation of Fran. We have been working on our thrusters for nearly 5 weeks now. We have used light, medium and heavy weights. Today use the same weight you used for the Whole Life Challenge workout, it should be light. Aim to complete the first set of thrusters in 2 or 3 sets. Aim to do the second and third set unbroken. The goal for these sets is to practice doing lots of reps unbroken. When you repeat the Whole Life Challenge workout in November, your score is dependent upon how many unbroken reps you can do. We are working on stamina, power, strength, coordination, pacing, and perseverance. Good Luck! Are you joining us for our Night of the Living Deadlifts Halloween Costume Party this Saturday at 6pm?Today is a heavy day. We're working our front squat, one half of the thruster, with the goal of increasing our 3 rep max thruster in 2 weeks. We worked the other half, the push press, last week. Heavy squats (and deadlifts) are great for developing overall power and strength. Front squats, in particular, are terrific for core strengthening. Don't be surprised if your abs are wickedly sore Wednesday and Thursday. Heavy days elicit a strong neuroendocrine response. Your body will produce and release human growth hormone for the next few days. This hormone release will make you feel really good and help you fight off any colds or sickness. Front squats are a challenge for many of us because of the upright torso demand and the necessity for a good and stable front rack position. If you know you have limited wrist and shoulder mobility, spend some extra time before you get to class working on your issues. Really focus on staying tight in the bottom of your squat and driving up with a big chest and high elbows. As you descend, focus on keeping your weight centered or slightly into your heels. That weight will want to pull you forward. Don't let it! Today's Workout Front Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Optional Cash Out 5 min AMRAP 3 Front Squat @ 50% of today's 1RM 20 lateral barbell jumps Are you joining us for our Night of the Living Deadlifts Halloween Costume Party this Saturday at 6pm? |
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