Hey Gang,
Whole Life Challenge begins today with prelims at 10:00 a.m. For those who missed the huddle, here’s the baseline workout:
- 9 min. AMREP
- 7 Kettlebell swings ( 24kg/16kg)
- 7 Burpees
- 50m Run
Scaling is allowed for the kettlebell swings. Remember: the same weight used during the baseline must also be used at the end of the challenge. Watch Andy in this video for a demonstration of the movements’ dos and dont’s:
Drink Your Breakfast
Iancr at Fistfulayen offers these two breakfast blender solutions from Brendan Brazier’s Thrive Foods: 200 Plant-Based Recipes for Peak Health
Chia Smoothie:
- 2 tbsp chia seeds
- 3/4 cup water
- 1/2 cup cashews
- 2 dates
- pinch cinnamon
- pinch salt.
Mix in a blender. Top with blueberries.
Breakfast Blender Salad
- 2 leaves kale
- 2 tbsp hemp seeds
- 1/2 banana
- 1 date
- 4 chunks pineapple
- pinch salt
- 1 cup water
- 1/2 cup ice
Blend, drink, and then conquer the world!
Stretching Takes Balls
Mobilization, daily stretching, is a key component of the Whole Life Challenge. It’s als oone of the best things you can do to stay pain free. This week, The CrossFit Journal’s Kelly Starrett demonstrates how a few minutes with a lacrosse ball can help tight and short muscles.
While YouTube videos are great, they don’t take the place of time with your coaches. If you need a lacrosse ball ($5.00 at Undisputed Fitness/CrossFit Santa Fe), have questions, or would feel safer with a live demonstration set up some time with Nate or Heather. Be sure to also check the class calendar to see when the next mobilization session is happening.
Home Workout
Not going to make it to the gym for your daily workout? No problem! CrossFit Santa Fe has you covered with 2 sweat-inducing, no equipment necessary workouts snagged from the Success Journal 3.0. This week: workouts #3 and 13.
# 3. Max rounds in 20 minutes
- 5 Push-ups
- 10 Sit-ups
- 15 Squats
#13. One Round for time
- 21 Push-ups
- 42 Squats
- 15 Push-ups
- 30 Squats
- 09 Push-ups
- 18 Squats
WLC’s Third Tool
As the WLC gets underway, it’s tempting to fall into the mental trap of believing it’s all about dietary denial and sweat. It’s not. Whole Life Challenge is about breaking habits: from nutritional ruts to neglected workouts, WLC makes a concerted effort to break the routines that make unhealthy choices easy.
There’s another word for this exercise: accountability. When people take stock of their life, when they make the changes that lead to healthier lifestyle, they hold themselves accountable accountable for the decisions and actions they make. Or as the WLC About page puts it:
In this challenge you will be trained to be accountable for having the results you want. Accountable not from the standpoint of “Who’s fault is this,” but accountable from the standpoint of “That’s my life out there! I get to make it!”
Too often our lives occur as limited by circumstances—time, money, commitments, people, traffic, weather—and it seems like those circumstances limit what results we can have. This challenge focuses you on what it will take to have the results no matter what and how to break free of what has limited you in the past. You will learn to be accountable to yourself for the results—free from any particular way of getting there
WLC brings a third tool, journaling, to the table to help with this accountability. By logging in each day by 3p.m. to record your progress, you’ll be reinforcing positive steps you’ve taken to a healthier life. And when your friends read your posts, they’ll find the community support they need to see the challenge through.
So remember to log-in and log. It’s like fish oil for your resolve.