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!
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
As a team complete 150 Wall Ball shots. You may only score wall ball reps while one team member is in a Plank hold.
3 Rounds for time
30 Box Jumps
30 Wall Ball
Deadlift work up to a heavy 1 x 5
30 Ring Dips
30 GHD Sit ups
30 Pull ups
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
Establish a Heavy single Thruster
3×3 Negative Pull-ups
100 Meter run
10 Thrusters @ 70% of heavy single
25 Jumping Pull-ups