Nutrition Challenge Day 23 (just when you thought this thing was almost over): We want to see what you’re made of. We want to know if you have the fortitude to keep going. We want to make the good habits last. In our experience, for most, 30 days doesn’t quite do the trick….and there’s something about Friday the 13th that just feels right. As we get closer to Day 30, keep your eyes open for some slight rule changes. Hey, this is CrossFit. Unknown and unknowable. And there’s nothing bad about having a leg up on the Open competition. If one thing is certain, it’s that CrossFit’s elite take their dietary and lifestyle choices seriously. They aren’t out drinking everyday. They aren’t eating mountains of sugar or fast food or soda or pizza or cake and ice cream. Despite a ridiculous #gainzzzzz IG every now and then…don’t be fooled. They are sleeping. Drinking water. Recovering. Mobilizing. Eating piles of green and grass fed and fat and local, farm raised. And you are on your way.
From Whole9life.com: If some of what you were hoping to see hasn’t happened yet, do not fret. Depending on your previous lifestyle and your individual context, your magic might not kick in until the very end of your program—and you might need to continue your squeaky-clean commitment beyond 30 days to accomplish all of your goals. Medical conditions are especially tough to resolve, as are longstanding habits. If your skin isn’t clear just yet, your digestion has yet to settle down, or your Sugar Dragons aren’t yet dormant in their caves, take heart. ManyWhole30 participants report they didn’t get to the real life-changing stuff until their very last days on the program… and that their results continued to improve as their program extended beyond the initial 30 day period.
Warmup
Jump Rope 3 minutes
Skill
Level 3/4
160 Yd Spider/Crab walk
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats
Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats
Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
Conditioning
“Fluid Dynamics”
Levels 3/4
4 Rounds AFAP
10 x 5 Yd Lateral Shuttle (5x across/back turf, touch cone every turn)
10 Burpees
10 Front Squats (L4 – 115/75, L3 – 2kb x 20/14)
Level 0/1/2
3 Rounds AFAP
10 x 5 Yd Lateral Shuttle (5x across/back turf, touch cone every turn)
10 Burpees
10 Kettlebell Goblet Squat (L2 – 32/24)