3/16 Whole Life Wednesday

Congratulations Dara! You are our 2016 New Year Whole Life Challenge Winner!

Dara is our 2016 New Year Whole Life Challenge. This was Dara's 4th Whole Life Challenge. Dara earned 1950 points, has a 7% body composition improvement and 7% performance improvement. Congratulations on your consistency an perseverance Dara! You're a total badass:-)
The Whole Life Challenge (WLC) is an 8 week challenge that focuses on 7 healthy lifestyle choices. For 8 weeks Whole Life Challengers make conscious and deliberate daily choices on their nutrition, exercise, mobility, hydration, sleep, reflection and a different weekly lifestyle challenge. 
The WLC is more than just a nutrition challenge, in fact for many participants, the nutrition portion of the challenge is secondary to the accountability, reflection, and consciousness of daily lifestyle choices. Learning about your daily habits, your relationship to food, your ability to manage stress, and your ability to persevere when the going gets tough are the important lessons many WLC participants learn. 
Our next official Whole Life Challenge starts in September. We hope you'll join us. 
Today we are doing a workout from the CrossFit mainsite. The CrossFit Training department provides different scaled versions of every CrossFit workout. We have decided to correlate these different versions to the Athletic Skill Levels. We have the Athletic Skill Levels displayed in our changing room. Let these levels be your guide to choosing weights and ring dips today. 
Today's Workout
Spend 15 minutes working on your goals and goats
then, 

Level III 
21-15-9 reps for time of:
deadlifts 275/185#
Strict ring dips

Level II
21-15-9 reps for time of:
deadlifts 205/145#
12-9-6 Strict ring dips

​Level I
​​15-12-9 reps for time of:
deadlifts 135/95#
Strict ring dips, banded

CrossFit Training workout and scaling notes.
Workout goals: Unbroken ring dips or scale to get a minimum of 3 unbroken reps throughout the workout, alternate between strict and kipping dips to stay at the 3 rep minimum. If using a band, choose one that allows all 15 reps to be completed unbroken, but is still challenging. 
Scale this workout by decreasing the weight and reps of the deadlifts to ensure proper mechanics and keep the intensity high. Keep the spine neutral throughout the entire lift. Aim to complete this workout in less than 8 minutes. 

Coach Noah's 8 week obstacle course race training program starts tonight at 6:30pm. If you're running the Spartan Beast in May, you'll want to take this course. 
Sign up here.