The real present is when Mario does your workout! And on the birthday tip, HBD to Jessica Westbrook!
Pre-Game Huddle. Still completely lost about what the Whole Life Challenge is? Not sure if you’re ready for a nutrition challenge? (duh, you are.) More importantly, want to review the rules, get tips on prepping your kitchen and meet your teammates?? Then, Saturday morning at 11:30 am, come to our Pre-Game Huddle. We will go over EVERYTHING: the whats, rules, quick Whole30ish overview, etc. Whether you have already signed up, are thinking about signing up or will play along without joining our team, come to the huddle so we can discuss. You can ask all your burning questions and hear what the staff and other team members have to say. I’m going with 11:30 so you can CrossFit or Oly/Self-Defense at 10:30 am. If you want to discuss earlier than that, email ivy@crossfitonthesquare.com and I’ll talk to you one-on-one that morning.
Ladies and Gentlemen, exercise isn’t enough. If you have deep down desires to make it to the CrossFit Games or just want to sleep better at night, IT STARTS HERE. Exercise, nutrition, mobility, sleep, supplements…all of the habits that round out a top performer, on the platform or at the office, have to align. So, park your bullsh*t excuses, and join me in this life changing game.
SIGN UP FOR THE WHOLE LIFE CHALLENGE
Nutrition Mental Prep:
Whole9life.com You should know this website like the back of your hand. Read the manifestos. Read the Whole30 guide. Read It Starts With Food. We’ll educate you as best we can. However, it is your health. If you haven’t done the research, get cracking. You should know why you won’t be eating legumes for the next 56 days.
Stupid Easy Paleo. All the delicious recipes you can handle.
Pre-Made Paleo. Too lazy to cook? No problem. There are plenty of meal delivery services in our area that will take all the guesswork out of the Whole Life Challenge. Your excuses to not eat correctly are invalid.
It’s not that hard. You eat meat and veggies. You exercise. You stretch. You drink water and you go bed before midnight. Things you should be doing anyways. Put your money where your mouth is and prove to us that you’re living the best life you possibly can. Accept the Challenge.
Warmup
Jump Rope 3 minutes
10 Minutes
10 yd Downdog Walk
10 yd Frog Hop
10 yd Lateral Ape Walk
10 yd Reverse Downdog Walk
10 yd Reverse Frog Hop
Skill
10 Minutes Handstand Practice
L4 – 60 second hold, then sub-maximal sets of handstand push-ups (NO KIPPING)
L3 – 60 second hold, then HSPU partials or negatives
L2 – accumulate 60 seconds total time in handstand hold, pike push-ups with feet on tire or box
L0/1 – practice kicking up to the wall, pike push-ups
***ALL LEVELS: Between sets of HSPU/pikes, practice the HOLLOW/ARCH drill 2-3x
Lift
5 x 5
Press @ 75%
Levels 0/1
5 x 5
Single Arm Kettlebell Press
Conditioning
“Archers, Ready!”
Levels 3/4
8 Minutes AMRAP
10 Push-ups
15 Kettlebell Swings
Levels 0-2
Box assisted Push-ups if necessary