MOBILIZATION.

Jason is so spot on in his explanation of rookies versus old school athletes. Understanding your engine is a big part of success performances in the gym.

Whole Life Challenge Day 13: Spicing it up. From Whole30

Spices make the food world go ‘round. (No, literally—changing just one spice can turn an Indian curry into a savory Spanish stew.) The right spices can make or break a dish, turning everyday ingredients into authentic ethnic cuisine. Switching up the spices in your rack can even help you fight the food boredom that sometimes creeps up. But buyer beware, especially when it comes to seasonings (mixtures and blends). Read your labels, because there can be all kinds of hidden junk in the stuff you get at the grocery store. Check out the ingredients in this taco seasoning commonly found at chain grocers: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citirc Acid, Autolyzed Yest Extract, Natural Flavor, Caramel Color (sulfites). Yikes! “Taco seasoning” sounds innocent enough, but this spice blend is anything but innocent (or healthy). We are sure by now that just looking at those ingredients you know this is not OK by Whole30 standards, but why is it OK by any standards?

Spice 201

Sometimes, spices and seasonings intimidate people with their fancy-sounding names (Za’atar, anyone?) and the precise, teeny-tiny quantities called for in recipes. Don’t be scared! Today, with some help from our friends, we’ll get your kitchen spice-ready. First, Melissa Joulwan (author of Well Fed), an admitted spice-a-holic, shares her lengthy list of spices and how to use them in this brilliant article. We’ve also teamed up with Spice Hound to help you identify Whole30 Approved spices to fill your cabinet with. A full 100% of their salts and spices meet Whole30 criteria, and 20 of their spice blends are also Whole30-approved. Here is a complete list of all approved Spice Hound blends:

Adobo Seasoning
Cajun Rub
Chili Powder Blend
Chinese 5-Spice Powder
Curry Powder
Dukka
Fines Herbes
Four Peppercorn Blend
Garam Masala
Garlic Sea Salt
Herbes de Provence
Italian Seasoning
La Kama
Panch Phora
Poultry
Pumpkin Pie Spice
Seasoning Sea Salt
Tabil
Turkey Brine
Za’atar

Though they last a long time, spices can be expensive. If your cabinet is empty, commit to buying one or two new spices a week, until you’ve amassed a collection broad enough to transport you to any foreign country (and cuisine) at the flick of a teaspoon.

Warmup

Run to Sessions

10 Minutes: Movement Flow
Downdog Walk, Frog Hop, Lateral Ape Walk
Reverse Downdog Walk, Reverse Frog Hop, Lateral Monkey Walk

Try doing a few reps of one movement and then switching immediately into a different pattern seamlessly. Start slowly and as you practice increase the speed. Be mindful to use correct form as you play with flowing from one animal to the next. Try to keep moving for the entire 10 minutes.

Skill

15 Minutes Pull-up/Crow + Somersault Practice

L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping AND try pressing to Handstand from Crow/Tripod

L3 – kipping technique practice – swing/drive/kip/return

L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions

L0/1 – same as L2, and ring rows

***between sets of Pull-ups, practice finding your balance in the Crow pose, and then overbalance toward your fingertips, tucking your chin and rolling through a somersault into a squat stance. It should go without saying that if you can’t get into the Crow pose yet, work on that rather than the somersault.

Conditioning

“Locust Swarm”
3 Rounds AFAP

400 yd Run
5 Chest to Bar Pull-ups
10 Burpee Box Jump overs
15 Overhead Squats

L4 – 95/65

L3 – Chin over bar pull-ups, 85/55 if necessary

L2 – assisted Pull-ups, 2Kb Front Squats

L0/1 – 10 Ring Rows, 10 Push-ups, 10 Box Jumps, 10 Goblet Squats