Sep 2013
Every living organism goes through cycles of sleep and activity. The average human sleeps about 6-8 hours a night (or at least they should….hint hint). In our society we tend to only look at sleep as a necessary resting phase for our biology. But in fact, there is much more going on when we close our eyes. The deeper significance of sleeping and dreaming is so critical to our health. Sleeping gives
Sep 2013
Coconut water is tasty stuff and it packs a pretty hefty punch of electrolytes. Whether you are sluggin it down post-workout, or sippin on it while driving to work, it is a great alternative to sugary mystery drinks (soda, redbull, etc.) But if you are looking to upgrade your style, try adding a blast of nutrition to the game. Dust off your mixology skills and give these concoctions a try.
“Father/Son Bonding” September 17, 2013 WOD Strength Press 3×5 heaviest possible Push Press 3×3 start at weight used above Push Jerk 3×1 start at weight used above Conditioning complete 1 rep the first minute, 2 reps the second minute, 3 the third, etc…. ground to overhead RX 135/85 LV2 95/65 LV1 65/35
Sep 2013
You like the catchy title….Pretty catchy huh 🙂 Now catch this. If coconut products are foreign to you or something you only consider consuming with rum when you are in Puerto Rico then consider reconsidering…They may not be one of the more well known “super foods”, like say blueberries or green tea, but they sure do pack a punch. They have a ton of amazing uses from cooking oil to
Sep 2013
“If you won’t…one day you may not be able to” -Ido Portal September 14, 2013 WOD Skill KB Snatch Strength spend 12 min establishing a 2rm Db Hang Power Snatch Conditioning teams of two: complete as many rounds as possible 100 m shuttle run (50m increment) 400 m sled push (20m increment) 100m farmers walk (50m increment) RX: sled +45, 70/53 LV2: sled +25, 53/44 LV1: sled, 44/36
Sep 2013
If I fail more than you do…I succeed. Because I get to keep playing. If you get to keep playing that means you get to keep failing…sooner or later you’re going to make it succeed. The people who lose are the one’s that don’t fail at all and get stuck or fail so big that they can’t play again. September 13, 2013 WOD Strength Deadlift- in 15min find your
In memory of the braves souls who gave their life to save many. September 12, 2013 WOD Strength Snatch Grip Push Press 5×5 (heavy possible) Conditioning For time, complete the following 60 DUs 30 burpees 50 DUs 20 burpees 40 DUs 10 Burpees
Happy Tuesday crew…Hump day is coming up. And speaking of humping, lets talk about Thrusters. Click here to watch Jason Khalipa talk about thrustin like a boss We just got a Group page up for the Whole Life Crew. This way we can focus on spreading content for the people doing the Challenge, and re-focus on sharing content that will help y’all be a more “bad ass CrossFitter” Mover
Sep 2013
Greetings Whole Life Challengers. Welcome to your first work week. And by work week I don’t mean your job. What I am referring to is the work you are going to have to take on during the next 8 weeks. You have a new job, didn’t you know. You just got hired by your body and you are about to embark on a two month training course that will
August 9, 2013 WOD Strength Smolov 3/4 High Bar Back Squat 10X3 @ 85% of 1rm+5-25 Conditioning Complete 4 rounds of 30 sec ME HSPU 30 sec rest 30 sec ME pull up 30 sec rest 30 ME KB Swing 30 sec rest 30 sec ME Sit Up RX 70/53 LV1 53/24 LV2 36/25
You eat plants and animals, get plenty of sleep and sun, and spend time doing things you love with people you love and things just kind of fall into place. You can tinker around the edges and get really into the details but that more or less will lead you to wellness. But, if it is fitness you seek, the next step above wellness, there is a short list of things to
http://undergroundwellness.com/ Happy weekend crew. We wish you all a good one and call on you to get outside for the dwindling days of summer. But. If you are feeling in a “lounging mood” give this site a look. It has some great content and podcasts on all things wellness. You can add it to your online, web surfing, procrastination, don’t feel like writing this email repertoire. But hey, its OK it
Aug 2013
Importance of Sun Exposure and Your Health Alas summer is coming to an end. The days are getting shorter and the temperature is going to start dropping. Don’t get me wrong fall is one of my favorite seasons. There is something nostalgic about an east coast autumn. But! for now, a suggestion…GET OUTSIDE! It is good for you. We want you in the gym as much as possible, but
“If you don’t start, you can’t fail” It sounds ridiculous when you say it that way. But of course, it is ridiculous. It’s (quite possibly) the reason you’re stalling. On the other hand, there’s no doubt that, “If you don’t start, you will fail.” Not starting and failing lead to precisely the same outcome, with different names. August 29, 2013 WOD Strength Snatch Grip Press (Strict) 7×3 Conditioning Every 2 Minutes for 8
Aug 2013
“Box jumps are mainly about jumping onto a box. Simple, right? But like any CrossFit movement, you can always add a good dose of virtuosity for increased speed, efficiency and grace.” Here Kelly Starrett and Carl Paoli unleash there guru on how to work towards a perfect box jump. This includes understanding the mechanics of jumping and landing, proper foot and body position, and even some mobility drills you
August 7, 2013 WOD Strength 1) In 15 minutes, establish a 3rm hang snatch, then: 2) 3×3 @ 90% of above. Conditioning In 10 minutes, complete as many rounds as possible of: 15 wall ball 5 hang power snatch Rx – 20/14, 95/75 Lv2 – 14/12, 75/55 Lv1 – 10/8, 55/35
August 1, 2013 WOD Plyo-power In 20 minutes, establish a max effort box jump. Conditioning For time, complete sets of 21-15-9 of: hand stand push up hang squat clean Rx – 135/95 Lv2 – 95/65 Lv1 – 65/35
Jul 2013
Every gym/box has a standard that everyone within the community should be following. Keeping things safe, cleaning up after yourself, respecting others, showing up on time, having fun, giving 100% one hundred percent of the time, etc….Our ‘gym rules’ are in the process of making it to print. In the meantime, follow these set by Desert CrossFit and CrossFit New Zealand and you surely can’t go wrong. They really aren’t
July 23, 2013 WOD Strength Bent over row – DEMO 5×5 – Heaviest possible Conditioning Complete 5 rounds for a total time of: 6 lateral burpee box jump 16 kb swing 26 wall ball ***Rest 60 seconds between each round*** Rx – 20/16″, 53/44, 20/14 Lv2 – 16/12″, 44/36, 14/12 Lv1 – 12/6″, 36/25, 10/8
Jul 2013
A big thanks to everyone for the wonderful birthday wishes/cake/presents over the weekend! Thanks to Lori S, I will be working out especially hard this week to help offset the 15 pound layer cake she whipped up for me (and I consumed over a two day period). If it seems that I am rather lethargic today, it will pass once my veins clear out all the sugar circulating through
“You can have excuses or results, but not both” ~Unkown July 18, 2013 WOD Skill: Ring Dip Strength 4xME ring dip/hold Conditioning In 9 minutes, complete AMRAP (as many rounds as possible) of: 5 bar facing burpee 10 dead lift 15 hand release push up Rx – body weight Lv2 – 3/4 body weight Lv1 – 1/2 body weight
Jul 2013
For all of you who aspire to be as strong as you possibly can, here is a little (a ton) of motivation for you… July 17, 2013 WOD Strength High bar back squat – 3-3-3-3-3 –DEMO Conditioning For time: Run 400m, then: 3 rounds for time of: 30 kb swing 30 box jumps then, Run 400m Rx – 53/44, 24/20″ Lv2 – 44/36, 20/16″ Lv1 – 36/25, 16/12″
Here is a quote from Greg Glassman on adding weight before correcting form: “Its like painting a dirty car. It’s still dirty underneath.” Level 1 Cert. 10/2007 – Toronton, ON July 15, 2013 WOD Strength In 30 minutes, establish a 1rm dead lift. Conditioning “Annie” For time, complete sets of 50-40-30-20-10 of: double under sit up
July 5, 2013 WOD Strength High bar back squat 6×6 – Heaviest possible Conditioning “Grace” For time, complete: 30 clean & jerk Rx – 135/85 Lv2 – 95/65 Lv1 – 65/35
June 10, 2013 WOD Strength Clean pull – 7×3 (heaviest possible) Conditioning In 11 minutes, complete as many rounds as possible of: 4 handstand push up 8 power clean 12 ab-mat sit up Rx – 135/85 Lv2- 95/65 Lv1 – 65/35
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