1/13 Whole Life Wednesday

Coach James works to stay calm and keep his feet elevated in his L-hold on the rings. 
The 2016 New Year Whole Life Challenge starts on Saturday. Participants need to complete the pre-challenge workout this Saturday in the 8:30am CrossFit class. You also need to take your measurements in class. If you are unable to make this class, please contact Coach Leslie to make alternate arrangements. 
The Whole Life Challenge is a powerful challenge that will transform your life in profound ways. Nutrition is one of the healthy lifestyle choices on which you will be challenged daily. Eating well and making good nutrition choices takes preparation. You will have a much more positive experience in this first week if you take some time now to get yourself squared away in the kitchen. Here are 7 steps, from the WLC folks, to hep you get ready for Saturday. 
Prepare Your Kitchen: 7 Steps

1. Set aside an hour, and clean your kitchen. After you get done with the dirty dishes, counters, and oven top, go a step further than usual. Find the kitchen basics you’ll use during the Challenge (and if necessary, organize them). If you’re doing your own cooking (which is the best way to ensure compliance with your chosen Nutrition Level), you’ll want to make sure you have a cutting board, a sharp chef’s knife, and a clear work surface available.
2. Go through the cabinets and the refrigerator. We’re searching for food that will make it hard for you to stay compliant. During this process, make sure you don’t fall prey to the idea that you can look at Oreos every day and not eat them. Temptation is a strong enemy, and you don’t want to fight with it for the next eight weeks. Put every non-compliant food you find on your newly cleaned countertops, and then throw away or donate the non-compliant foodstuffs.
3. Buy some Pyrex containers and a box of Ziplock bags. The hardest place to stay compliant: outside your house. Having an ample supply of containers will ensure you always have what you need to bring your food with you (and it doesn’t spill inside your briefcase, purse, or backpack).
4. Grab a water bottle, and put two or three rubber bands around it. Every time you drink a full bottle, take one of the bands off or slide it to the top of the bottle. This is a great system for making sure you meet the WLC hydration prescription (drink 1/3 of your bodyweight in ounces every day, e.g. a 180lb male would drink 60oz per day). Using the bands, you won’t lose track of your intake.
5. Print the Compliant Foods List for Your Nutrition Level and a create shopping list. First, choose your personal staples from the list: your favorite proteins, vegetables, fruits, nuts/fats, grains, and sweeteners. Then write them down, and decide how much of each you’ll need to purchase to get through your week. Be sure to record quantities (which may vary depending on how often you’ll go shopping).
6. Grocery shop for the Challenge. Take your shopping list and purchase the food you’ll need. This is super important—knowing what you need to eat is only useful if you have enough of it on-hand at all times.
7. Spend a couple hours on food preparation for the week ahead. Cook some of your protein and prepare your fruit, vegetables, and fats so they’re easily transportable. Divide up meal-size portions and put them in storage containers. When you have plenty of food ready to go, you’ll never be stuck going to a restaurant or fast food joint trying to make it work with substandard fare.

Click here to join our Whole Life Challenge team.
Cooking is a vital skill and the best way to take control of your health. Lucky for us we have a FANTASTIC resource through Chef HK's Sprouts Dinner Club. Her next class in Sunday January 24th. Space is limited and she's almost at capacity. Click here to RSVP your seat in the next class. 
Today's Workout
As many rounds and reps as possible in 20 minutes of
5 Deadlifts @ 80% 1RM
10 Toes to Bar
1 Rope Climb
15 second L hold on the rings