2/1 Whole Life Wednesday

We were rowing in chill mode for our 10K last week. Jack Johnson will not be on our play list for today's 250m sprints. We're going to go FAST today! Turn up the music and row HARD!
It's Whole Life Wednesday! TODAY IS THE LAST DAY TO JOIN THE WHOLE LIFE CHALLENGE! If you feel left out, despair no longer! If you regret you didn't join up last week, turn your ship around now! Today is the last day to make an important step towards getting your life back on the rails. 
​
Our Whole Life Challenge Weekly Lifestyle Practice is to support each other.

Every day this week we are encouraged to say something positive and supportive to three people in our lives. Lucky for us, this is already a regular practice for most of us at True Spirit CrossFit. Everyday I hear claps, cheers, whoops for each other. I see high fives, pats on the back, and knuckle bumps in every class. Thank you for making our gym a positive and fun place for everyone! 

Here's what the WLC folks have to say about being supportive of each other:

It’s said that if you want to go fast, go alone. If you want to go far, go together. Doing things alone is often a convenient path — you get to move at your own pace, no one tells you what to do, and no one else’s messy problems can bring you down. You are the beginning and end of any decisions about how things go. 

While going it alone can sometimes be nice, it has its limitations.

Over time, doing things alone can hinder your progress — and it’s definitely not as fun. There is no one to mention that you might need to slow down, to offer objective guidance on what to do, and to support you during your messy problems. It’s easy to take that kind of stuff for granted, but without friendly outside eyes, you might never get a clear picture of what you’re stuck on — or even what you’re doing well.

Being a part of something where everyone is chasing the same goal can open a world of possibilities.

In giving support, you also receive it. In being a part of how others solve their problems, you can become inspired to conquer your own. In sharing in the success of others, you may find a renewed commitment to your own goals or a recognition of your own accomplishments.
​
Most importantly, by being part of a team, you’ll open the number of eyes and minds that are committed to your success in ways you might not have imagined.

TODAY IS THE FINAL DAY TO JOIN OUR WHOLE LIFE CHALLENGE TEAM! Click the image above to join us.

Today's Workout 
Gymnastics Pressing Progressions: 3-5 Rounds not for time. Pick a tuck or L hold, handstand push-up, ring dip and pistol progression you can do. 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,
Row 6 x 250m row
Rest no more than 2 mins between efforts. 
We are working on being fast, fast, fast today! These should be all out sprints with plenty of time to recover in between efforts. Row these at a 1:2 work rest ratio. Your fastest 250m counts toward BTWB Speed Fitness Level. Good luck! 

Sign UP for Femme Fatale Week!

Thirty bucks gets you a limited edition Femme Fatale shirt, bragging rights and unlimited classes for a week.