After today's workout you might need the ADA bars to help you squat to the toilet. However, with this week's Whole Life Wednesday challenge, you might be spending a bit more time in the restroom.
This week's off-season Whole Life Challenge weekly lifestyle challenge is to keep a turd log. Seriously! I want you to pay attention to your poop. I give a $h!t about you, and I want you to give a $h!t every day and pay attention to it. Your poop can give you a big insight into your health. It's shape, smell, consistency and frequency can clue you in to the affect of your lifestyle choices. Here is a great infographic about poop health from the Precision Nutrition folks.
Now that you know what you're paying (poo-ing?) attention to, I challenge you to keep track of your poo for the next week. Starting today through next Wednesday, I want you to note the frequency, consistency and aroma of your poop. You can keep a handwritten poo-journal next to your toilet, or you can step into the future and download a poop-tracking app for your phone. YES! They exist. You can find one that fits your poop-lifestyle here: The Best Poo Tracking Apps. Good luck!
Today's Workout
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Kerri sporting an Irish pride mustache during the CrossFit Games Open Friday Night Lights. Is anyone else missing our Friday night CrossFit parties?
It's Foodie Friday and we have a great weekend of foodie events. Saturday at 10am Heather McDonnell of Whole and Nourished is giving a free talk at the gym on finding your nutritional wisdom. Heather is a certified Eating Psychology Coach who will help you FINALLY be at peace with your body, and start loving the food you eat at every meal! Speaking of loving the food you eat, Sunday is the April meeting of Heather Kahler's Sprouts Dinner Club. If you have not yet attended one of Chef HK's dinner clubs, you are really missing out. We all know that we need to eat more vegetables. One of easiest and tastiest ways to increase our vegetable consumption is eat more salads. However, one of the easiest ways to derail the awesomeness of our salad is to use a store bought dressing full of canola oil, preservatives, sugar and all other unsavory ingredients. Making our own salad dressing is much less expensive than buying store bought, and we can control the ingredient quality. Here's a delicious and very easy to make dressing from my favorite foodie blog, Well Fed. Enjoy!
Today's Workout
Suzanne has great posture in her front squat.
I dropped into CrossFit Invictus when I was in San Diego this week. I admit I was a bit intimidated to go to this world famous CrossFit Affiliate. CJ Martin, owner and head coach, has created a large, tight, and competitive community. At the CrossFit Games you can see CrossFit Invictus's "Sea of Green" in the stands. Since Invictus opened in 2009, CJ has coached more than 30 individuals and a dozen masters athletes to the CrossFit Games. The Invictus affiliate team has qualified for the CrossFit Games for seven consecutive years and placed in the top five 4 of the 7 years – taking 1st place and earning their first affiliate cup championship at the 2014 CrossFit Games. That's a damn impressive! I met CJ in person when I attended The Master Class, a two day seminar for Master's athletes in 2012. He presented on mindest, metal toughness, and programming. So I was not at all surprised to see that he recently published a book on the mental toughness training at CrossFit Invictus, The Invictus Mindset: An Athlete's Guide to Mental Toughness. I will be sharing what I learn from The Invictus Mindset with you over the next several weeks. CJ and his co-authors, have segmented mental toughness into five pillars of training: Pillar One - Goal Setting Pillar Two - Visualization Pillar Three - Positive Self Talk Pillar Four - Arousal Control Pillar Five - Self Confidence I have explored these topics in other blog posts, and for the next month I'm going to give you some very concrete actions you can take to develop these five mental toughness pillars. Get Psyched! We are going to study The Invictus Mindset together. Are you ready? Today's Workout Gymnastics Pulling Progression
Toes to bar are a complex gymnastics movement that give many of us trouble. We have been working our T2B progression for several months now. Here's a great review of the key points of performance. Keep your lats engaged and keep your core, hips and legs engaged as your legs descend, this will help prevent the dreaded swing. Good luck!
Today's Workout Gymnastics Pressing Progressions then,
Today we are practicing another Festivus Games workout. We hope you will join us for the Festivus Games on Saturday April 22. We're the only gym in Montana hosting the games and we want to show off our gym! We will have a food truck here noon-4pm and an Athleta pop-up store. Come help us judge and be a part of the greater Montana CrossFit community.
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