11/18 Whole Life Wednesday

Karl gets great height jumping over Pete in the junk yard dog warm-up. This is one of our favorite Olympic Weightlifting warm-ups. 
The Fall 2015 Whole Life Challenge has officially ended. We are still compiling the final results and will be announcing our winner in the next few days. 
Many of us who completed this WLC met up at Norris Hot Springs over the weekend to celebrate and discuss some of the lessons we learned. 
Nearly all of us (finally) realized how our old habit of "all or nothing thinking" did not serve us as we work to live a healthier life. 
All or nothing thinking is flawed logic. At its core, all or nothing thinking sets us up for failure. Just because we're not, yet, successful at something, it doesn't mean we should give up all together. 
Here are two examples of all or nothing thinking that resonate with us:

1. I can't make it to the gym 3 times per week so I'm going to cancel my membership.
2. I ate a Granny's donut at breakfast so I might as well eat whatever I want the rest of the day.

The power of the WLC is that we are provided a framework and accountability system that helps us overcome the flawed logic of all or nothing thinking. We now have a system which which we can retool our thinking to set us up for success. How? Let's rework both examples of all or nothing thinking. 
1. I can't make it to the gym 3 times per week so I'm going to cancel my membership. 
What if you schedule 3 times into your week, and make your goal at least 2 of those time? Along with that, have a non-gym workout (Tabata squats, burpees, sit-ups for example) that you can do at home. The following week schedule 4 times you can make it to the gym and make your goal 2 times. Keep scheduling your time and allowing yourself to achieve your goal over a few weeks. Eventually you will make it to the gym 3 times per week. We need to be ok with the steps in between all or nothing. 
2. I ate a Granny's donut at breakfast so I might as well eat whatever I want the rest of the day. 
Enjoy the donut! Then, recognize and accept that your humanness. You might have a strong emotional connection to donuts. That's ok. Recommit to yourself, at your next meal, that you will make different choices. Try not to judge yourself, but take note of what was compelling you to eat the donut. Then, recognize eating the donut was one choice in one moment in time. It doesn't define you, just as none of your other choices define you. It's just a choice, and you have the power to make a different choice with your next breath. 
Letting go of thoughts, emotions and actions that don't serve us is a powerful liberator. Our next Whole Life Challenge starts January 16th. We hope you'll join us. 
Today's Workout
Clean & Jerk Practice - work up to a heavy single
then, 
Buy-In: 1 min max reps double unders
then, 
3 Rounds for time of:
30/60/100 Double unders
15 Clean & Jerk 135/95# or 50-60% of today’s single
Scale double unders according to buy-in 
reps < 25 scale to 30 DU
25 - 50 reps scale to 60 DU
reps > 50 do 100 DU