11/16 Whole Life Wednesday

Congratulations Anna! You're the Fall Whole Life Challenge Winner! 

Anna's hard work in the gym, consistent healthy lifestyle choices and commitment to all 8 weeks of the Whole Life Challenge has paid off! Anna improved her 3 rep max thruster, increased her fitness by 27% and lost over 2 inches from her body. Nice work Anna! Anna wins $165 for winning the Fall Whole Life Challenge. ​Here's Anna's reflection on her WLC experience:

"In looking back over the past 8 weeks I really appreciate that I am sleeping great and feeling energized throughout the day.

I learned that my opinion of a "pretty good diet" wasn't as good as I thought. I have had some ups and downs with the eating and definitely appreciate all of the new recipes I have learned, but do not foresee myself keeping to as strict a plan (especially beer).

It is pretty interesting how much alcohol and social functions go hand and hand. Decided I was going to stick as close to the plan as I could which ended up meaning skipping out on post run/hike/work beers.

I really liked the lifestyle challenges as well. Has showed the power of ten minutes. You don't need to block off half of a day to accomplish goals. Can do chunks at a time. I see myself carrying bits of the challenge and trying to establish that as my new 'baseline.'"

Our next Whole Life Challenge starts Jan 21, 2017 and runs to March 17th. This is a great opportunity to learn about yourself, your relationship with food, your level of commitment to creating change. It's a great opportunity to try on a different lifestyle, one that will make you healthier and happier. 
Today's workout will make you healthier and happier! 

​Today's Workout 
Gymnastics pulling progression: 
​5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.

Level 1

• 10 sec flexed harm hang
  
• 5 horizontal ring rows
  
• ​3 rope foot wraps to standing

Level 2

• 3 negative pullups
  
• 3 muscle up transitions
  
• 1-12 foot rope climb

Level 3

• 3-5 strict pullups
  
• 2 muscle up attempts 
  
• 1-15ft rope climb  ​

Level 4

• 3 weighted pullups
  
• 1-3 muscle ups
  
• 10 linked toes to bar

Met Con:
Slammin' Annie
50-40-30-20-10 reps for time of:
Ball Slams (pick your load)
Double Unders
Pick your slam ball weight. This workout should take less than 1o minutes. We are working power, speed, coordination, flexibility and accuracy.