11/14 Happy Birthday Nancy!

Brian, Deneen, Nancy and Katy work on their grip strength so they can win future beer stein holding contests! Happy Birthday Nancy! May your special day be filled with love, laughter and perhaps, a few beer steins. 
Today we are retesting our Fall Whole Life Challenge workout. We accepted this challenge 8 weeks ago. We accepted it to become more conscious of our food choices, establish a daily exercise and mobility habit, pay better attention to our recovery practices like drinking water and sleep, and to learn and establish new habits like meditation, eating without distractions, having social media blackouts, and several others. 

Each Whole Life Challenge we learn something about ourselves. We learn about our relationship with food, with ourselves and our family. For those of us who have accepted and finished several challenges, each one becomes less and less about eating Paleo and more about cultivating and sustaining a healthy lifestyle. We hope you join us for our next Whole Life Challenge in January. 

Today's Workout
20 Mins to establish a 3RM Thruster 
then
In 1 minute complete
10 Russian KBS 2/1.5 pood
Max reps thrusters 75/55#
Rest 1 minute
Repeat for 5 rounds
Today's workout is a spicy combo of a strength and endurance. We are retesting our strength with the 3 rep max thruster. This is why we have been doing so many thrusters for the past 8 weeks. Today is the day to see if your work capacity has improved. Can you lift more weight today than 8 weeks ago?
Likewise, we are testing your aerobic capacity with this 5 min interval test. This workout is designed to test your max heart rate and recoverability. If the prescribed weight is too heavy, scale to 45% of today's 3RM. Compare to September 16, 2016. 

If you did the WLC Workout on Saturday, you workout of the day is:
Part 1
Complete as many rounds as possible in 20 mins of:
Handstand Hold, 30 secs
Squat Hold, 30 secs
L Hang Hold, 30 secs
Chin Over Bar Hold, 30 secs
Part 2
In 1 minute complete 
10 Burpees
Max reps double unders
Rest 1 minute
Repeat for 5 rounds