Monday 10/26/15

Monday 10/26/15

“I can’t give you a surefire formula for success, but I can give you a formula for failure: try to please everybody all the time.” – Herbert Bayard Swope, first recipient of the Pulitzer Prize

Tonight: Level 1/2 Test at 7 pm. If you are testing, you MUST sign up in advance. There’s still time to sign up. Go make it happen. 

Friday: 5th Annual Costume Contest. Come to any class dressed up and you’re automatically entered into the contest. Last year’s winner, Chris aka Papa Smurf, came to 6 am with his body painted blue and cotton balls stuck to his chin. 6 Freaking AM. So….we’re looking forward to some good costumes this year!!

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Gobble Jog: Sign up is going on now and you can join our team “MVMNT.” Race packets will be picked up on your behalf and available for you at the gym on Wednesday evening. Family and friends are welcome as usual. You can find all the details on our Events page including the holiday class schedule (you’re darn right we lift on Thanksgiving).

WLC Day 38Declutter one physical or virtual space every day.

Practice Dates: Saturday, October 24th to Friday, October 30th

Simple Instructions:

  • Each day, clean up or “declutter” one space in your life
  • The space can be physical, like a desk or closet, or virtual, like your email inbox or Evernote notebooks
  • You may also pick a large project, like your garage, and tackle a small part of it each day
  • The space does not need to be large and it need not take long to clear up

Why is this practice important?

There are lots of small things we let stand in the way of making the big moves in life. It helps a lot to have clarity in and around you when you’re making important choices.

Cluttered physical, virtual, even mental spaces provide unnecessary obstacles to doing what matters to you.Feeling like you’re surrounded by messes or chaos can keep you in “putting our fires” mode — the need to take care of the nagging things right in front of you first.

When your spaces are clear, new paths can open up. Waking up or living in an uncluttered reality can provide a sense of calm and leave room for creativity and productive action to flow.

Warmup

Dynamic Athletic Movement

3 Sets
10 Swings
5 Overhead Lunges R/L (L0/1- goblet lunges if necessary)
5 Down Dog Pushups

Skill

15 Minutes
Review Single Arm Swing
Kettlebell Clean

Lift

Levels 1-4
3 x 3 @ 75%
Deadlift

Level 0
5 x 5
Double Kettlebell Deadlift

Conditioning

“Thump”
5 Rounds
15 Swings
10 Pushups

L4 – 32/24, 6:00

L3 – 28/22, 8:00

L2 – 24/20, 10:00