11/23 Whole Life Wednesday and Happy Birthday Mike!

Happy Birthday Mike! May your special day be filled with good food, good drink, laughter and perhaps a few burpees!
It's Whole Life Wednesday and this week we are focused on gratitude. It's natural around Thanksgiving for us to refocus our attention on that for which we are grateful. 
Positivity begets positivity, and focusing on things for which we are grateful will bring more positive things into our life. When I was in yoga teacher training, my instructor, Nancy Ruby, would remind us that energy flows where your attention goes. 
If your attention goes toward a negative thing, something or someone you don't like, that is where your energy will also go. However, you have the power to redirect your attention and thus your energy. Want to spend your precious time and energy on something positive? Well then, put your attention on something positive. It really is that simple. 
A great first step in refocusing your attention on positive things is to practice gratitude. A daily practice of expressing gratitude yields an exponential return of positivity. Try it! Tell us something for which you're grateful in the comments. 
Please remember, we have no classes on Thanksgiving day. Join us at the Huffing for Stuffing! 
Friday we have one class at 10:30am and Saturday we have one class at 9am. 
​Today's Workout 
​Gymnastics Pressing Progressions - 3-5 rounds not for time. Pick a handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed. 

Level I

1. ​5 downward dog handstand pushups (HSPU)
2. 10 second ring support hold
3. 5 pistols each leg with a box

Level II

1. 3 strict partial range of motion (ROM) HSPU
2. 10 second dip support hold 
3. ​5 pistols each leg with bands

Level III

1. 3 strict full ROM HSPU
2. 3 strict ring dips
3. 5 pistols each leg

then, 
As many rounds and reps as possible in 6 min of:
10 Pull-ups
20 Kettlebell Lunge w/ pass through (pick your load)
Rest 3 mins
As many rounds and reps as possible in 6 min of:
10 Kettlebell swings (pick your load) 
20 Goblet squats (pick your load)
Today we are working on core strength and stability. Anytime we swing a kettlebell our core muscles engage to keep us upright and stable. The KB lunge with pass through demands an upright torso as well. You want a strong core? Today you're working on it!