COACH’S CORNER - So it’s now 3 weeks + into the Whole Life Challenge and it HAS been a challenge.  I had a planned cheat CUPCAKE which was DELICIOUS a few weekends ago.  And ever since then I’ve been slightly off track.  Some meals good, some not good.  Well it’s time to get back on track.  The great thing about eating right is that when you don’t, you’re only one meal away from getting back on track.  You don’t have to wait until tomorrow or next week, just the next meal.

So if you’ve had a few cheat meals, don’t fret, the WLC is not about being perfect.  It’s about figuring out where you fall short and if you really get into it, WHY!  So next time you don’t do as well as you should, try to consider why, short on time, poor planning, feeling down, friend in town, etc….It will go a long way to you figuring out how to get your diet under control so that you can eat the way that makes you truly happy.

No guilt, No regrest, keep doing it!

TODAY’S WODS

Level I (Testing continues)

Knowledge #1 – Demonstrate proper deadlift setup for YOU.

Work up to moderate weight set of 3 Deadlifts (do not go heavy)

Performance #1 – Hold Ring Support for 15 secs.

Performance #2 – Hold Handstand against wall for 30 secs.

Performance #3 – Perform 10 2-handed KB Swings

Partner WOD

As a team complete 150 Wall Ball shots. You may only score wall ball reps while one team member is in a Plank hold.

Level II

3 Rounds for time

Run 400m
30 Box Jumps
30 Wall Ball

Some of the ladies in 7pm thought I was getting butt shots with my camera. Well the only butt shot I got was of Adam…so….I don’t really know what that means…but it can’t be good.

Level III

Deadlift work up to a heavy 1 x 5

For Time

Run 400
30 Ring Dips
Run 400
30 GHD Sit ups
Run 400
30 Pull ups

Congrats to Christie on her 4:51 Fran!

SDPD

OHS Skillwork

5×5 Ring Push ups

AMRAP 10 Min
10 OHS w/PVC
10 Ab-mat Sit-ups
10 Walking Lunge

Finish w/ 30 Pull ups

WOMEN

Establish a Heavy single Thruster

3×3 Negative Pull-ups

4 Rounds
100 Meter run
10 Thrusters @ 70% of heavy single
25 Jumping Pull-ups