1/25 Whole Life Wednesday & Happy Birthday Dara!

Noah reps out 65# hang power cleans like a champ. 
This week's Whole Life Challenge Lifestyle Practice is to create your future by declaring your goals. 
The instructions are simple: 

1. Identify three goals at the beginning of the week. We recommend picking one short-term, one medium-term, and one long-term goal.
2. Use present tense language when you identify your goals, as in “I can do a pull-up” or “I am living in Costa Rica.”
3. Rewrite these same three goals each day.

The folks at the Whole Life Challenge think this is an important practice because: 

"We all like to promise ourselves we’ll do things, but we don’t always act on those promises. These goals might be small things — like calling friends or family regularly, making a dentist appointment, or sending holiday cards. Or your goals might include big things — like saving money every month, having an important conversation, or changing careers.

Our goals often dwell in the future, waiting to be acted on. And while declaring your goals can feel great, it’s keeping them present right now that can actually get things moving. Picture in your mind the difference between saying you’d like something to be a part of your life and doing something that would be a real, concrete action. Pretty different pictures, aren’t they? If you aren’t keeping your goals in mind, you’re far less likely to do something that will move you toward your target.

Reminding yourself regularly of what’s important to you can not only spur you into action, but it can also help you notice opportunities. In the context of your goal, things may present themselves in your daily life that align perfectly with your objectives.
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This week’s practice is about staying present to what you said is important to you. Taking the time to visit with your goals each day is one way to stay conscious and tuned in to what you need to do to create the best year possible."
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For More on This Practice
In this week’s WLC podcast, Andy spoke with professional life coach Carolyn Freyer-Jones about the upsides and downsides of of traditional goal setting. Carolyn shares her thoughts on how we can make our goals more helpful — instead of becoming additional ways to judge ourselves. The first step is understanding your “why.” For more click through to the podcast and jump to 57:15 where Carolyn shares her unique insights on setting and achieving goals.

Don't be left behind! You can still join our team. Registration for the New Year Whole Life Challenge ends Feb 1.

Today's Workout 
Complete as many rounds as possible in 20 mins of:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High Pulls 95/65

Today is an endurance workout with a barbell. We often think of endurance workouts as long runs or long rows, and those certainly are, but moving a light weight barbell quickly for 20 mins can improve your endurance (and stamina...and power...and speed). The reps are low for each round, this should indicate to you that the goal of the workout is lots of FAST rounds and reps. A middle of the pack score is 8-9 rounds, a really good score is 11-12 rounds. 

We are revisiting the sumo deadlift high pull, everyone's favorite component of Fight Gone Bad. If today's prescribed weight is too heavy for you, use the same weight you used in Fight Gone Bad on Saturday. 
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​Do this workout as prescribed and it will count towards your BTWB Light Fitness Level. 

Happy Birthday Dara!

We hope your special day is filled with love, laughter and a heavy barbell:-)