1/18 Whole Life Wednesday

​The Jessies working their handstand holds and looking very good! Jessie K. is doing the Whole Life Challenge. Are you?
It's Whole Life Wednesday and this week's Off-Season WLC Skill Practice is to take time everyday this week to connect with a friend. The instructions are simple: 

1. Each day this week, reach out to a friend.
2. Use whatever communication method you see fit, but strive for a genuine connection.
3. Ideally, extend an invitation, and if you’re able, meet in person — to share a meal, workout, or just be together.
4. Don’t let “time” be an excuse. Find a moment to reach out, no matter how busy you might be.
5. If you happen to meet with difficulty in getting together, don’t worry. Just keep calling, texting, and inviting. ​

The folks at the Whole Life Challenge think this is an important skill because:
​
"There might be no better way to build happiness into your life than to connect with the people you truly enjoy (for no other reason than you enjoy them).
Still, many of us treat our friendships and connections as leisure activities, to be nurtured only after the “real work” of being an adult is complete. We go to work, we go home, we answer our emails, we schedule our days and then — maybe then — we make time for our friends. In doing so, we lose out on a huge source of joy, putting personal connection at the back of the line.
Luckily, it doesn’t have to be this way. With just a little bit of forethought, we can elevate the role of friendship in our lives to great effect — making both ourselves and our friends happy (and improving everyone’s life along the way).
​This week, you’ll put friendship first, reaching out with the goal of bringing more joy to your days. Give it a shot, and see if this practice fits with your life.
The Off-Season WLC Skill Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these weekly practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice). 
The Whole Life Challenge asks you to examine your life through a different lens – your physical health, your emotional health, and your overall lifestyle. This eight-week challenge will improve your daily habits, leaving you happier, healthier, and more in control of your outcomes. If you’re ready for a change, this is your opportunity. Click below to learn more."

Today's Workout
Gymnastics Pulling Progressions:  3 - 5 rounds not for time. Pick a hollow body hold, pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.​​ Watch this video for the hollow body hold progressions. ​​

Level 1

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

Level 2

• 10 -30 Sec tuck hollow body hold (arms at sides)
• 3 negative pullups
• 3 muscle up transitions
• 1-12 foot rope climb

Level 3

• 10-30 sec straight leg hollow body hold (arms at sides)
• 3-5 strict pullups
• 2 muscle up attempts 
• 1-15ft rope climb

Level 4

• 10-30 seconds hollow body hold (arms and legs extended)
• 3 weighted pullups
• 1-3 muscle ups
• 10 linked toes to bar

Time Priority Diane
For reps:
60 seconds deadlifts 225/155# 
60 seconds HSPU
45 seconds deadlifts 225/155#
45 seconds HSPU
30 seconds deadlifts 225/155# 
30 seconds HSPU
This workout takes 4.5 minutes, with no rest between exercises. If you're not wasted after it, you didn't go hard, heavy or fast enough. This is meant to be brutally fast. Scale the HSPU to something you can easily do but is a challenge to do for one minute without resting. We are working power, speed, stamina, flexibility, agility, balance, and strength. 
Remember the 3 x 10 deadlifts we did last week? That was in preparation for this workout. If today's Rx'd weight is not yet available to you, use about 80% of your first set of 10 deadlifts. Good luck! ​