1/4 Whole Life Wednesday

Ece is looking solid in her overhead squat. She is doing the New Year Whole Life Challenge. Are you?
It's Whole Life Wednesday and this week we are sharing another Off-Season WLC Skill Practice. 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).  Here's this week's skill practice: 
Take a 10-Minute Walk Alone Each Day This Week
Simple Instructions:

1. For the next seven days, take a 10-minute walk each day (with no particular destination in mind).
2. This is a walk for its own sake (rather than walking to get somewhere), and should be considered personal time.
3. Use your walk for reflection, for generating calm, or as a break between activities. If you’re up for it, you can even try a walking meditation.
4. If you live somewhere with poor weather, consider walking anyway — just be sure to dress for the conditions.

Notes for This Skill Practice:

• The intention of this practice is to see if a short, daily walk helps your mindset. You might find yourself less stressed, more focused, and even a bit fitter after creating a regular walking habit.
• After seven days, you might choose to continue your daily walk — or you might let it go.  A quick tip: after the first week, see if you’re genuinely looking forward to your “walk to nowhere.” If so, consider continuing with your 10-minute journey.

Why Is This Skill Practice Important?
There are numerous mental and physical benefits to walking, some of which might surprise you:

• Walking has been shown to reduce sugar cravings and joint pain, improve immune functioning, and counteract weight promoting genes.
• Leisurely walking reduces depressive symptoms in women.
• Walking regularly can help you fall asleep faster and stay asleep longer.
• Walking can prevent cognitive decline in older adulthood, even stabilizing the symptoms of Alzheimer’s Disease.

Regardless of why you begin a regular walking practice, you’ll likely find benefits that go far beyond the practical. Give it a shot for a week, and see if this is something you’ll add to your life — for the January Challenge and beyond.
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 the image below to learn more about the next Whole life Challenge. 

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. For the next 8 weeks we are adding a core strength skill to the progressions. 
You can pick a progression from different levels as needed.

Level I

1. 30 sec tuck hang from bar
2. ​5 downward dog handstand pushups (HSPU)
3. 10 second ring support hold
4. 5 pistols each leg with a box

Level II

1. 30 sec tuck hold on parallettes
2. 3 strict partial range of motion (ROM) HSPU
3. 10 second dip support hold 
4. ​5 pistols each leg with bands

Level III

1. 30 sec L hold on parallettes
2. 3-5 strict full ROM HSPU
3. 3-5 strict ring dips
4. 5 pistols each leg

then, 
Jeremy
21-15-9 reps, for time of:
Overhead Squat 95/65#
Burpee
Although this is a Hero workout, Jeremy is also a Beyond the Whiteboard Light Fitness Level workout. Do it as Rx and the score will count towards your Fitness Level. 
Jeremy is all about speed, shoulder stability and strength, balance, core strength, agility, and flexibility. 
Jeremy was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 CrossFit created Jeremy to honor three year old Jeremy Bloniasz who drowned on Thursday, July 6, 2006. Jeremy's family was close to many in CrossFit HQ, and in addition to creating the workout to honor Jeremy, CrossFit Kids has generously supported the Infant Swimming Resource.