Congratulations to Lyndzey for completing the USA Weightlifting Sports Performance Coach Certification this weekend!

Level 1/2 Test: Tonight at 6 pm. Be sure you are well versed in the testing standards. Watch the demo videos here.

Registration for the 2015 CrossFit Games Open starts in three days…Get Excited.

Nutrition Challenge Day 8: Points are due today. Submit all individuals points to bethanycfsq@gmail.com. Be sure to pay the pot for any points you’ve earned in the first 7 days.

During week two, you’ll be settling into some of the best parts of the program. It gets easier to make the right food choices, grocery shopping is a breeze, and creating a healthy meal from scratch doesn’t feel like a strategic planning session in a crisis management center. You can relax into your new habits in social settings, find healthy food at just about any restaurant, and say “no thank you” pretty much automatically.

In addition, days 7-11 are generally when people report feeling some of “the magic” kicking in. You might start experiencing these positive side effects:

Your energy is ramping up, and becoming more consistent over the course of yourday.
You’re falling asleep easier, and sleeping longer and more soundly.
You’re recovering from your exercise or sport faster.
Symptoms like allergies, skin issues, digestive distress, and stress are gradually improving.
Mood swings, a short attention span, and crankiness are starting to be a thing of the past.
You’re strangely…happy.

Celebrate the positive changes and be patient with your body as it continues to adapt to your new habits. Not all of these things happen to everyone at the same time, and in the same order! Your Whole30 will come around and reward you with glowing good health, but remember it takes at least 30 days to reap all of the benefits.

Week two also has its share of common mistakes, mostly to do with participants’ impatience to see results FAST—and not quite believing that all of our “rules” are critical to your long-term success.

We don’t blame you—we know it’s hard to stay the course, follow the program exactly, and avoid temptations to modify the plan. But trust us when we say each of our rules are specifically, carefully crafted to maximize your Whole30 results. You’re just going to have to trust us (Whole9Life)

Tempted to weigh yourself? It’s a bad idea! Read about why the scale is not your friend during your Whole30 experience—even if you are losing weight!
Frustrated that things aren’t changing faster? Keep it in perspective! It took you 10, 20, 30 years to get to this place—and while it won’t take you that long to get back on track, there is no such thing as a quick fix. Patience, grasshopper… and dedication.
Tempted to cheat just a little? What difference can it make, right? WRONG! TheWhole30 demands 100% compliance.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift
5 x 2
Deadlift
At 60% of 1RM
If you deadlifted last week, add 10#

Skill
Level 4
5x AFAP
5 Single Rep Max Effort Kips*
10 Ring Pushups
25 Sec Hollow Rock
10 Plyo Step-ups R/L

ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets
Level 3
25 Single Rep Max Effort Kips*
50 Ring Push-ups
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*The idea is to kip so hard your belly comes to the bar–the sternum should be well above it. You should drop down and release the bar after every rep.

Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)

Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)