let us be truly thankful …to those who planted the crops …to those who cultivated the fields …to those who gathered the harvest. For what we are about to receive let us be truly thankful to those who prepared it and those who served it. In this festivity let us remember too those who have no festivity those who cannot share this plenty those whose lives are more affected than our own by war, oppression and exploitation those who are hungry, sick and cold In sharing in this meal let us be truly thankful for the good things we have for the warm hospitality and for this good company. Today's Workout 5 km run See you at the Huffing for Stuffing!
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Congratulations to Wendy Richards, our Fall 2014 Whole Life Challenge winner! At the conclusion of the 8 week challenge Wendy lost 12 inches from her body, ran the uphill Highland mile 30 seconds faster, and consistently ate strict Paleo, drank 1/3 of her weight in water, mobilized, exercised, took supplements, meditated, wrote daily reflections, smiled at people, and acquired several new healthy lifestyle habits. For all of this effort she wins $165, a tripling of her $49 registration fee. Here's what Wendy has to say about her experience: " I loved that it incorporated a really comprehensive approach as opposed to going to the gym and JUST focusing on cooking paleo. It provided the tools to really work, not just in the kitchen, which is really something I needed to be successful. Also, it allowed for life and instead of cheating on myself with my diet; if I did really well I could indulge something that worked for my psyche. Finally, I loved the support system that it provided and the support of the people at the gym. There is something motivating and comforting to know that these lifestyle changes are doable but difficult for everyone!" Wendy wasn't the only person who made significant diet, exercise, performance and body composition changes. Our top ten finishers are below. Congrats to Michàel who lost nearly 20 pounds, Coach James's mom, Mary Jo, who took 5 minutes off her one mile walk time, and Donna Wyatt and Mike Koziel who both lost 9 inches from their bodies. Donna also took nearly 2 minutes off her Highland mile time. Nicely done everyone! One feature of the Whole Life Challenge is to choose a nutrition level that is appropriate for your goals and lifestyle. Of the three levels, Performance, Lifestyle and Kick Start, the top 3 overall finishers were Performance players. Here are the top finishers of the Lifestyle and Kick Start levels. Lifestyle Kick Start We will be participating the in 2015 New Year Whole Life Challenge which begins on January 17 and ends on March 13. Registration is FREE for everyone who participated in the Fall 2014 challenge. A special reduced early registration fee of $39 for new players is available now through December 31, after which the registration fee increases to $49. Go here to register today.
Today's Workout Max Effort Front Squat or Push Press Max Effort 100m row or run, or Max Effort 250m row or 200m run If you have done both of these lifts, and all of these speed time trials, we'll find a substitute WOD for you. Today we are going for a max effort push press. We focused on the strict shoulder press during our last Wendler strength cycle, now are are focusing on the push press. Here is a great video from Jason Khalipa on the differences between the shoulder press, push press and push jerk. All of our new athletes learn these presses in Foundations. Do you remember when you learned them? If it's been a while, this video is a great review.
Today's Workout Max Effort Push Press Cash out: Max Effort 100m row or run. You'll have three tries to obtain your fastest 100m row or run (weather dependent.) Again, if you recently did this, you'll have other cash out options. Today we are spending time working up to a max effort front squat. Front squats have a very high demand for an upright torso and hip torque. If you squat with your feet turned way out, or find yourself leaning way forward in your front squat, you'll want to do the mobility exercises in today's MWod video.
Front squats are great for developing core strength and stability. The placement of the bar on the front of the body exponentially increases the recruitment of the abdominal and back muscles. Today we are going to get as heavy as possible, whilst keeping good lumbar and thoracic positions. Good luck! Today's Workout Max Effort Front Squat Cash Out: 3 x 100m row - you get three tries to obtain your fastest 100m Row If you recently did this, we'll have other cash out options. |
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